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Sauté for about 3-5 minutes, then add the baby spinach. Meanwhile, season the chicken thighs with oregano, garlic powder, onion powder, salt, and pepper. If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. To burn 2 pounds of fat per week, take off 1000 calories a day.

You can always check to see if you are still in ketosis by using keto strips or sticks. Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. Combine all ingredients and pour into muffin tin.

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Improved Brain Function On a higher carbohydrate diet, the fluctuations in blood sugar can cause surges of mental activity, followed by times when it feels like your brain isn’t even on. Mental fogginess is common in higher carb diets, and ketosis offers a noticeable improvement. If you want the printable “cheat-sheet” of keto diet foods, then just click here.

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That’s probably the most common question from people who want to try a keto diet. The result of this is that the pancreas produces more insulin to try and reduce blood glucose levels. And if you have any doubts about whether they're affecting your ketone levels, your test sticks should tell you.

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Healthy Blood Sugar Levels. (7) This benefit should be obvious. These should only be attempted if your results using the standard keto diet methods came up short. Remember: An effective keto diet for weight loss should be based on real food. NO snacks or anything between meals but water, other non-caloric, non-insulin-spiking drinks like tea, and black coffee.  Limit your coffee to 1 cup a day, preferably in the morning, because too much coffee will spike up the insulin.        Keeping insulin at a normal level between meals and during sleep will allow your pancreas to chill and recover. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all.