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Below are the basics of the ketogenic diet, how to get started and how to guarantee success. One more thing Just remember one final thing when starting a keto diet: it’s helpful to drink enough fluids and make sure you get enough salt, especially during the first week, to minimize symptoms of the initial keto flu. 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 6 large eggs 6 tablespoons grated parmesan cheese 3 tablespoons psyllium husk powder 1 ½ teaspoons Italian seasoning 3 tablespoons olive oil 9 tablespoons low-carb tomato sauce, divided 4 ½ ounces shredded mozzarella, divided 1 ½ ounces diced pepperoni, divided 3 tablespoons fresh chopped basil Instructions: 1.

But there are anecdotal reports and case series documenting increased performance for endurance athletics. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined.

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Kelly. “The Efficacy of the Ketogenic Diet-1998: A Prospective Evaluation of Intervention in 150 Children.” Pediatrics 102, no. These also add to your carbohydrate intake, so watch out. Spoon into a bowl and top with sliced green onion to serve. Your lean body mass is your total body weight minus your fat.

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If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. Be sure to read our low carb food list for a complete list of foods you should eat and which you should avoid.   References Aude, Y., A. Lettuce Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat Benefits: Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamin A and vitamin C.

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Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks. Not Sure What To Eat On Keto It’s confusing when you start Keto – you go to the grocery store and you don’t know what you can buy. This is caused by your body burning up the extra glycogen (stored glucose) in your liver and muscles. It takes roughly 24 hour hours after your last ingestion of carbohydrates to begin producing ketone bodies, since that’s about how long it takes to burn through the majority of your ingested carbohydrates and glycogen stores. While most beans and peas are not recommended on keto, green beans are fine in moderation. To serve, top the romaine and cucumber with the sardine mixture. 5 g Prep Time: 5 minutes | Cook Time: none Ingredients: 1 scoop (20g) vanilla egg white protein powder ½ cup heavy cream ¼ cup vanilla almond milk 4 ice cubes 1 tablespoon coconut oil 1 tablespoon powdered erythritol ½ teaspoon vanilla extract ¼ cup whipped cream Instructions: 1. It’s called keto flu due to similar symptoms but it is not at all contagious and doesn’t actually involve a virus.