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Full meal plan → Mon Tue Wed Thu Fri Sat Sun Dairy free #7 No dairy? This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). Note: Dietary fiber is sometimes listed as soluble or insoluble.

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Unlike other fats, MCT oil does not go through the lymphatic system. Staples are critical for success because they’re something you can get really excited about multiple times a week! The plantains should be soft and slightly brown 5. If you’re getting an ammonia smell, it means you’re eating too much protein and need to cut back.

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Consuming too few carbohydrates disrupts luteinizing hormone, which is the hormone that releases the egg so that we ovulate. That’s why I’ve created this FREE 28-day Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all.

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6 That’s it, let’s move on to the 14-day meal plan and menu.     Week 1 Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner) Note Feel free to adjust this diet plan and menu to your liking. Fat makes you feel full longer to help with intermittent fasting (IF).   Are condiments bad for ketosis? In addition, reducing carbs reduces insulin levels, which reduces sodium stored by kidneys25. The SKD recommends 75% fat, 20% protein and 5% carbs. Peter Attia: Ketosis – advantaged or misunderstood state? (Part I) ↩ The brain consumes about 20% of the body’s required energy every day, despite only representing 2% of the body’s mass. Journal of Nutrition, 135(6): 1339-42.   16 Rho, J. 79 Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. It's because ketones have a 'protein sparing' effect. Sugar Cravings: As your body goes through the process of revamping itself to burn fat instead of sugar, there’s an approximately 2-5 day transitional period in which carb cravings will be worse. You can dilute heavy cream in water if you need different texture or consistency for your recipe. Sometimes the scale might even go up, but if you’re consistent, it will go back down, and even further next time. Well, that’s because our bodies are designed to have 2 ways of getting energy.