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Fats are 90% Ketogenic, meaning 10% of the fat will turn into glucose in the bloodstream once digested. Print out and take the shopping list with you when you go shopping. Cook the bacon in a skillet over medium-high heat until very crisp then chop fine. These ketone bodies release a compound that blocks our inflammatory genes (4) – that’s pretty remarkable!

For example: Deli ham can have 2 or 3 grams of sugar per slice as well as many added preservatives and nitrites!   Part 2: In With The New! Meat: Grass-fed beef, venison, pork, organ meats and bison. Add the lamb chops and cook for 6 minutes then season with salt and pepper. In fact, over dozens of studies show that this type of diet can help you lose weight and improve your health (1). Here are the keto-friendly foods you’ll want to be eating most often on the Standard Ketogenic Diet (for a complete, detailed list, see our infographic below): 75% of Your Diet: Healthy Fats and Non-Starchy Vegetables Veggies: leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, white mushrooms Healthy fats: flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega–3 egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts Animal fats: fish (salmon, halibut and mackerel), organ meats (liver, bone marrow, tongue, bacon), lamb, shellfish (crab, lobster, shrimp), ghee Nuts and seeds: sugar-free nut and seed butter (no peanut butter), pecans, cashews, pine nuts, sunflower seeds, flaxseed, brazil nuts Other: 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee (no added sugar), unsweetened nut milk (almond milk, hemp milk, coconut milk) 20% of Your Diet: Proteins Animal protein: grass-fed meat (higher in omega–3 essential fatty acids), chicken, turkey, wild game, duck, pork Bone broth Collagen and gelatin powdered supplements Full fat dairy products: organic sour cream, cottage cheese, cream cheese (with no added sugars), heavy cream 5% of Your Diet: Carbs Small amounts of berries: raspberries, blackberries, blueberries Legumes: green peas and beans *Note: these percentages are based on the Standard Ketogenic Diet (SKD). See our keto foods guidelines   Do I have to count calories on a keto diet?

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21 There are different types of carbohydrates: The good ones are vegetables, fruits, berries, starches (potato and rice), grains and legumes. But it’s easy to get overwhelmed with the amount of information on the web (much of which is wrong or impractical). Be careful with decaf—companies use the chemical methyl chloride to remove caffeine. Ketosis is NOT a side effect of uncontrolled diabetes and is very different from the state called “diabetic ketoacidosis”, which is a rare but life-threatening condition that diabetics should be aware of.

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Insulin resistance is associated with increased cholesterol synthesis and decreased cholesterol absorption in normoglycemic men. There is a debate whether peanut and peanut butter should be on keto or not. This spikes insulin big time and prevents you from correcting insulin resistance.

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Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. Our bodies do not have the ability to cope with the toxic amounts of sugar we consume. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). Option 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese. Simmer the soup until it thickens to the desired level then remove from heat. 5g/lb of lean body mass High insulin sensitivity—set carbohydrate intake between 3-3. They’re also full of dietary fiber and high in vitamin K, folate, and vitamin C. Blood sugar spikes cause strong insulin releases to combat the spikes. Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender.