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5g Breakfast: Leftover Sweet Blueberry Coconut Porridge Lunch: Leftover Easy Beef Curry Dinner: Lamb Chops with Rosemary and Garlic Total macros: Calories: 1,625, Fat: 108g, Protein: 110. But basically, focus on eating good quality, minimally processed real food. Transfer the skillet to the oven and cook for 10 minutes.

There are variations on the CKD but the standard (and my favorite) way is to implement it in the following way: 5-6 days of low carb. This is the most common cause of keto flu – not getting enough electrolytes. Avocado Oil Per 1 tablespoon (tbsp) serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: This is a good source of heart-healthy monounsaturated fatty acids.

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Make them a regular part of your keto diet, but don't to be afraid to supplement if you need to. Adding additional fats in the form of a sauce incorporating heavy cream or coconut cream is a smart choice for balancing macros. Let the eggs bake for another 2 to 3 minutes until the cheese is melted. Beans and legumes: Black beans, chickpeas, lentils and kidney beans. Coconut oil is also widely used in keto recipes and works particularly well in keto-friendly desserts. Once you’re keto-adapted, weight loss becomes easier, your body feels like it moves more smoothly, your energy levels and appetite are easily regulated, and your thoughts are clear and fast.

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This crucial step will help prevent moments of weakness from ruining all your hard work. Foods to Avoid Avoid foods rich in carbs while following a keto diet. You won't taste it, and it gives a quick 13-14 grams of fat. Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil. Dinner Recipes *Carb Up* Flank Steak, Plantains & Watermelon Salad (3 servings) Steak 1 lb. flank steak 2 cloves garlic, minced 2 tbsp coconut aminos ½ tbsp avocado oil ½ tbsp apple cider vinegar 1 tsp Dijon mustard Sea salt and black pepper, to taste Plantains 2 very ripe plantains, peeled and sliced into ½ in. thick coins 1 tsp avocado oil Sea salt, to taste Salad 3 cups cubed watermelon 2 cups baby spinach 1 cucumber, quartered and sliced 1 sprig of fresh mint, leaves removed and minced Zest and juice from 2 limes 1 tbsp avocado oil ¼ tsp chili powder (or more, to taste) Sea salt, to taste Instructions 1.

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The remaining 5 percent or so should come from carbohydrates. Paprika Pinch Salt Instructions: Chop Savoy Cabbage into long strands. Preheat your barbecue or a pan to medium-high heat. Toast the cloud buns on a baking sheet in the oven until golden brown. American Physiology Society, 27(1):   33 Nordqvist, J. (2013). Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender. Avocado Egg & Salami Sandwiches Calories: 490, Fat: 40. RCTs of low-carb interventions for weight loss ↩ There’s a lack of clear scientific evidence about what level of protein intake that is most beneficial on a keto diet.