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Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever. If you eat enough fat, the body will only need to burn that, not your stored body fat. They’ll not only supply you with healthy keto-friendly fats, but they’ll also nourish your body with even more essential nutrients. Stir together the almond flour and grated parmesan with one egg and a pinch of salt until it forms a soft dough. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why?

The switching of fuel sources can be a little bit jarring for our muscles and our brain, and while they use fats and ketones for fuel, they aren’t yet efficient at it. Meanwhile, heat the oil in a skillet and fry the eggs with salt and pepper. Top with diced pepperoni and shredded cheese then broil until the cheese is browned. These biomolecules can be used for energy once transported to extrahepatic tissues. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means.

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But replacing your lost sodium is critical, especially when you're working out." As for the other two electrolytes, meet your new best friends: avocados, greens, and nuts. "I suggest you eat 1-2 avocados per day," Wittrock says. "Green leafy vegetables are also a great source of both potassium and magnesium." The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium. They have been following the ketogenic diet for many years both personally and professionally. Eat delicious Keto meals and enjoy healing your body with real food. Combine the ricotta, eggs, and liquid stevia in a food processor with half the lemon juice and the lemon zest – blend well then pour into a bowl. This includes the fat you eat and stored body fat. Mayonnaise (made with good oils – see list of fats) Coconut Butter Pork Rinds Beef Jerky Pickles Cod Liver Oil (Fish Oil) Cacao Nibs Cacao Powder (unsweetened) Vinegars (but check the ingredients – many have added sugar or wheat) Eggs (of any animal) Shredded Coconut Mustard Hot Sauce (check ingredients) Vanilla Extract Coconut Flour Gluten-Free Tamari Sauce Coconut Aminos Fish Sauce (check ingredients) Gelatin (as powder or from bone broth) 100% Dark Chocolate Stevia (only small amounts) Monk Fruit / Lo Han Guo Almond Flour/Meal   FOODS TO AVOID ON A KETO DIET Knowing what NOT to eat on a keto diet is at least as important as knowing what to eat.

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Avocados are great because they’re low carb and very high in fat! Detailed list of what to eat on a keto diet     Try to avoid Here’s what you should avoid on a keto diet – carb foods containing a lot of sugar and starch. Diets of this sort present certain difficulties, including a lack of energy if you typically run on a high-carbohydrate diet. What did you cook, and how? [Pics] - Progress pics.

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Nut butters – peanut, almond, cashew, coconut, etc. 5g Breakfast: Savory Ham and Cheese Waffles with 2 Slices Thick-Cut Bacon Lunch: Pan-Fried Pepperoni Pizzas Dinner: Cabbage and Sausage Skillet Total macros: Calories: 1,670, Fat: 129g, Protein: 103g, Net Carbs: 20. The faster the body breaks down food into sugar, the higher the insulin response. It also – at least when starting out – can result in having to go to the bathroom more often. Save Save Save Save Save Save Save Save Healthy Fats Save Save Save Save Save Save Save Save A big part of your calories on the keto diet will come from fats. All beans Lentils Soybeans Low Carb Foods To Avoid Just because a food is low in carbohydrates or high in fats doesn’t make it keto!