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Meeting this goal will make weight loss and muscle gain (or maintenance) much easier. For example, adding/removing a tablespoon of olive oil or butter will add/remove about 100 calories.

This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. A conservative guess might put this number in the millions. To give you an example of the amount of carbohydrates in foods: – 100g of chocolate contains approximately 50g of carbohydrates. – 1 cup of spaghetti contains 40g of carbohydrates.

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How to use this plan: Each day will be between 1,500-1,700 calories. If some items are simply not yours to throw out, try to compromise and agree on a special location so you can keep them out of sight. Fruits Berries like strawberries, blueberries, raspberries, etc. are allowed in small amounts.

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While there isn’t a strict prohibition of artificial sweeteners, grains, and manufactured foods, there is a strong preference in the community to lean towards natural, whole foods. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Place the lettuce leaves on a plate and spoon the pork mixture evenly into them. Turn the chops and cook for another 6 minutes or until cooked to the desired level.

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But once you get there you won’t have sugar cravings anymore. Westman, MD, MHS, “A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia: A Randomized, Controlled Trial,” Ann Intern Med. This makes logical sense: if something has an effect, doing more of it often has a stronger effect. When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? Male (36 years old, 175 pounds, very active) : 4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day. Combine the watermelon, spinach, and cucumber in a large bowl. Dinner Recipes Avocado Lime Salmon Calories: 570, Fat: 44 g, Protein: 36 g, Total Carbs: 12g, Fiber: 8 g, Net Carbs: 4 g Prep Time: 15 minutes | Cook Time: 15 minutes Ingredients: 100 grams chopped cauliflower 1 large avocado 1 tablespoon fresh lime juice 2 tablespoons diced red onion 2 tablespoons olive oil 2 (6-ounce) boneless salmon fillets Salt and pepper Instructions: 1. Dinner Recipes Chicken Zoodle Alfredo Calories: 595, Fat: 40 g, Protein: 55 g, Total Carbs: 4 g, Fiber: 1 g, Net Carbs: 3g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 2 (6-ounce) chicken breasts 1 tablespoon olive oil Salt and pepper 2 tablespoons butter ¼ cup heavy cream ¼ cup grated parmesan cheese 200 grams zucchini Instructions: 1. You’re basically just drinking concentrated fructose. Therefore, keto diets are a method of inducing nutritional ketosis (not to be confused with pathological ketosis), which ultimately diverts the body to rely on fatty acids and ketone bodies as primary sources of energy. Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. For ongoing tips to succeed with this way of eating, use Google and Pinterest to find low carb recipes of the foods you want to eat.