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It’s easy to get distracted by your ketone levels and forget that the reason why you started the Keto diet was to achieve real results like losing fat, getting rid of brain fog, or stabilizing your blood sugar. Switch from lean (low-fat) protein to the higher-fat version You have already heard about the scale known as the glycemic index (GI), but you may never have heard of the insulin index.

Staples are critical for success because they’re something you can get really excited about multiple times a week! This is one reason why tracking your food intake should be a priority.

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Serve the pancakes hot drizzled with the lemon glaze. Carbohydrates also enhance the speed of recovery. Mojito Water (3 servings) ½ cucumber, sliced 1 lime, sliced 3 fresh mint sprigs Instructions Fill a 1-liter mason jar with cucumber, lime, and mint.

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Spoon 1 tablespoon marinara sauce into a microwave-safe bowl. Examples : Myriam : (120 pounds, 66 inches, 29 years old, female, active) = 117 grams of proteins daily Dan : (175 pounds, 69 inches, 36 years old, male, very active) = 173 grams of proteins daily Step 4 : Find out how much carbs you need As stated in my Ketogenic Diet Introduction Guide, it is best to keep your carbohydrates around 5% but this is not easy to achieve. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

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And here’s an important side note: The amount of sugar we need in our bodies to keep the blood sugar number normal is only 1 teaspoon for all the blood in your body (about 1 gallons of blood). Whisk in the almond flour, protein powder, poppy seeds, baking powder, and a pinch of salt. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Whisk all steak ingredients together, except for the steak. 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. However, this supposition is shortsighted and will be touched on later in this guide. Remove the sausages to a cutting board and let cool for a few minutes.