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Pound the chicken thighs out flat then season with salt and pepper on both sides. During weekend carb loading, you are able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on.

That leaves the rest of your micronutrient consumption to fats — anywhere between 60-75%. Not necessarily, particularly if you're just an occasional supplement user. As long as your carbohydrate intake is low enough, you’ll be utilizing fats and ketones for most of your energy demands. Artificial sweeteners affect metabolism and insulin levels   34 Zeynep, G. et. al. (2014). Note that the smoothies are a bit higher in carbs.

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Remove the crust to a foil-lined baking sheet and repeat with the remaining batter. There are other ways of telling you’re in ketosis, though – look for changes in your mood and alertness, as well as a stronger smell in your breath and urine.

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Therefore, assuming the person in question is training intensely 5 days a week, they would take in carbohydrates in the meals prior to and/or after training on those days. That sounds complicated, but it comes down to 75-100 grams of protein per day for most people, and between 25-40 grams of protein per meal (depending on how many meals per day you’re eating). While yes, it is “just” water weight, it’s still excess weight that you don’t need to be carrying around. All of a sudden, they hit a wall and get 'keto flu.' They feel tired, lethargic, and experience headaches," Wittrock says. "The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. Bake for an additional 20-30 minutes until a toothpick comes out clean.

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Bake for 30 minutes and allow them to cool completely. 5 g Prep Time: 10 minutes | Cook Time: 40 minutes Ingredients: ½ (10-ounce) bag frozen spinach, thawed 6 large eggs 2 tablespoons olive oil ½ teaspoon dried Italian seasoning Salt and pepper ¼ cup ricotta cheese ¼ cup grated parmesan cheese 2 ½ ounces shredded mozzarella cheese 1 ounce sliced pepperoni Instructions: 1. Olive Oil 1/2 tbsp Mushrooms 3/4 cup Butter 1 tbsp Garlic (minced) 1 tsp Spices (ground thyme) 1 pinch Heavy Whipping Cream 3 tbsp Asparagus (steamed) 1/2 cup Butter 1 tbsp Dinner Option 2: Baked Salmon With Loaded Baked "Potatoes" Note: Combine all ingredients except salmon, and bake at 350 until browned. There are three instances where there’s research to back up a ketogenic diet, including to help control type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. No matter what your age, fitness level, or overall state of health, the keto diet can help you live better. And if you have any doubts about whether they're affecting your ketone levels, your test sticks should tell you. Spoon 1/3 of the batter into the skillet and spread in a circle then cook until browned underneath.