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Sample 3-Meal Per Day Breakdown Meal 1—50g protein/10g carbohydrate/48g fat Meal 2—50g protein/10g carbohydrate/47g fat Meal 3—50g protein/10g carbohydrate/47g fat Sample 5-Meal Per Day Breakdown Meal 1—30g protein/10g carbohydrate/30g fat Meal 2—30g protein/5g carbohydrate/30g fat Meal 3—30g protein/5g carbohydrate/30g fat Meal 4—30g protein/5g carbohydrate/25g fat Meal 5—30g protein/5g carbohydrate/27g fat Food selection on keto diets There are no real strict rules on what foods are acceptable and what foods are a “no-go” while keto dieting. A ‘net carb’ is the total amount of total carbs minus the fiber content. Q: Should I use keto sticks to confirm I’m in ketosis?

Reactive Hypoglycemia : If you used to eat a lot of carbs, your body is used to eliminate more insulin than it now needs. Read more about Reactive Hypoglycemia. And I’m pretty sure you’ll have more questions once you get started.

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Form 1 tbsp size balls and place on a lined baking sheet. 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.

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Asparagus Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat Benefits: Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation. Pork rinds – great with just about anything Nuts (walnuts, pecans, brazil nuts, macadamias) Seeds – sunflower, pumpkin, chia, flax, etc.

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More Are you on medication for high blood pressure? Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free? We recommend eating between 20-25g of net carbs per day. They'll help you stay in ketosis - no matter what your goal is (weight loss, more energy, etc.). For a ketogenic diet, everybody’s best macro ratio is going to be different, since every person’s body is different. Bake for 22 to 25 minutes until the egg is set then serve hot. However, if you have any medical/health conditions it is most wise to direct your questions to your physician prior to starting a keto diet. That said, once you gain more experience with your personal levels of ketosis, you can start playing with how much protein you consume in a day.