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Why don’t we start with the basic definition of the word food? Download a FREE copy of our 14-Day Keto Meal Plan 2 Full Weeks of Delicious Recipes!

A ketogenic diet is a low carb high-fat diet where we are using fat as fuel from our body as well as the fat that we’re eating in order to go into the desired “fat-burning mode“. Related: Complete Guide To Sweeteners on a Low-carb Ketogenic Diet Sugars to Avoid Here's a list of sugar and hidden sugar you must watch out for in the food ingredients: Agave Nectar Agave syrup Aspartame Beet sugar Brown rice syrup Brown sugar Buttered syrup Cane sugar Cane juice Cane juice crystals Coconut sugar Carob syrup Corn sweetener Corn syrup Corn sugar Corn sweetener Corn syrup solids Crystalized fructose Date sugar Dextran Dextrose Diastase Diastatic malt Evaporated cane juice Fructose Fruit juice Fruit juice concentrate Glucose Glucose solids Golden sugar Golden syrup Grape sugar Grape juice concentrate High fructose corn syrup Invert sugar Lactose Malt Maltitol Maltodextrin Maltose Maple syrup Molasses Sugar and Raw sugar Rice syrup Honey Castor Sugar Confectioner’s sugar Carmel Barley malt Yellow sugar Turbinado sugar Sucralose (powder, Splenda) Sucrose Sucanat Sorghum syrup Refiners syrup Final Tips ​The keto diet is full of naturally healthy and satiating foods, which means you shouldn’t feel the urge to snack or eat above your caloric requirements. Depending on the brands and the ratio between the liquid expressed from grated coconut meat and water, the fat content might vary anywhere from 15g-22g of fat per 100g serving.

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However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet. Spoon the batter into the pan, using about ¼ cup per pancake. This is a good point to reinforce that if ketosis is your goal, you need to test your ketone levels with keto sticks or something similar often. 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.

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Question #5: Why am I so hungry while eating keto? Transfer to a cup and enjoy Veggie Frittata (2 servings) 3 tbsp avocado oil, divided 6 eggs 2 tbsp non-dairy milk Sea salt and black pepper, to taste ½ tbsp nutritional yeast ½ tsp ground cumin ⅛– ¼ tsp chili powder 1 clove garlic, minced ¼ onion, diced 1 avocado, chopped 2 cups baby spinach 1 tomato, chopped Hot sauce, to taste (optional) Instructions 1.

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Full meal plan → Mon Tue Wed Thu Fri Sat Sun     Variety – hundreds of keto recipes Don’t like something specific in the 14-day menu above? Easy Beef Curry Calories: 550, Fat: 34 g, Protein: 50 g, Total Carbs: 14 g, Fiber: 5 g, Net Carbs: 9 g Prep Time: 20 minutes | Cook Time: 40 minutes Ingredients: 1 medium yellow onion, chopped 1 tablespoon minced garlic 1 tablespoon grated ginger 1 ¼ cups canned coconut milk 1 pound beef chuck, chopped 2 tablespoons curry powder 1 teaspoon salt ½ cup fresh chopped cilantro Instructions: 1. Bake for 25 to 30 minutes until the eggs are set and the cheese browned. Spoon into two bowls and top with blueberries and shaved coconut. Taco Seasoning 2 tsp Romaine Lettuce (sliced) 2 cups Cherry Tomato 3 Cheese (cheddar) 1. And while measuring ketone levels can be really useful, we suggest you don’t worry about it at first. So you might need more rest when you first start out.