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How To Use This Plan: Make sure you know your daily macros (how much fat, protein, carbs and calories you need to achieve your goal) Each recipe has anywhere between 2-6 servings, so be sure to prepare according to your macros and personal needs. Studies have shown that on a ketogenic diet (which generally excludes all grains) patients have lower cholesterol and triglyceride levels, leading to an improved cardiovascular health. Protein can also be used for fuel; however, too much protein triggers insulin which can be converted to sugar and then to fat.  A common question people have is, “Should I not be consuming lots of protein to build my muscles?” The liver can only handle so much protein and keeping it to a moderate amount is all you need.  To build muscle, you also need to have a normal amount of insulin, which is why diabetics oftentimes lose their muscle and become flabby.   8. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Turn the chops and cook for another 6 minutes or until cooked to the desired level.

Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. That’s probably the most common question from people who want to try a keto diet.

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2 This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply. The Role Of Insulin Some of you may have noted that I left out an important anabolic hormone in the above list—insulin. Make a large enough batch of those 2 dishes to last 4 dinners and 2 lunches. For example, if Sally does NOT want to include snacks in her meal plan and the shopping list says *bacon, 4 (3) strips, then Sally would only purchase 4 strips of bacon.

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If you concern about not getting enough fiber, you can try these ​fiber supplements. If you’re attending a social occasion where alcohol will be served, opt for a dry glass of red wine and limit your intake to one or two.

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A ketone is a byproduct of fat being burned in your body. Speaking only in the context of dieting, you can either increase dietary protein to cover the increased need for glucose or simply eat a few more grams of carbohydrates to provide them directly. If your current meal plan is not working for you, maybe it’s time to switch to a different meal plan to get different results. This may be the main cause of the increased thirst (above). Stir in the reserved bacon grease then cover the mixture and chill for 30 minutes. Protein Liberally: (That said, ketogenic diets aren’t high in protein, they focus on fat, so these should all be consumed in moderation.) Grass-fed beef Fish, especially fatty fish, like salmon Dark meat chicken Occasionally: Bacon Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating plain. Stir in the riced cauliflower, vegetable broth, and heavy cream. But most experts will tell you that the ketogenic diet is not a permanent lifestyle change (as could be the case for something like the 80/20 approach to eating or a Mediterranean eating style).