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Either use our free two-week keto challenge for a step-by-step guide, including shopping lists etc., or just check out our keto diet plan and menu below. 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.

Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender. Once you have achieved the state and your body is humming along burning fat instead of carbs you can also give your bodybuilding on keto efforts a boost by supplementing with 1 or 2 tablespoons of MCT oil an hour or two before working out. Summary A healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Ketogenic diet and low carb diet groups, as well as similar dietary groups like paleo, are growing and a nutritional revolution is beginning. Eating too much protein can throw you off Ketosis as eating to much carbs would! Option 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese.

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Avocado Egg & Salami Sandwiches Calories: 490, Fat: 40. Cook the bacon in a skillet until crisp then remove to paper towels to drain. 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. It’s very easy to keep eating just because it tastes good. However, these short-term fluctuations in insulin secretion won’t play as much of a factor as total calorie intake will in the long run.

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Beets, peas and carrots are fine in small amounts so try to limit your consumption. These ketones then serve as a fuel source throughout the body, especially for the brain. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point. If you’re attending a social occasion where alcohol will be served, opt for a dry glass of red wine and limit your intake to one or two. Baked Eggs in Avocado Calories: 610, Fat: 54 g, Protein: 20 g, Total Carbs: 18 g, Fiber: 13.

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For example, the Standard Ketogenic Diet (SKD) is the most popular version of the keto diet and the one we’re referring to throughout this article. Repeat the layers of sauce, zucchini, and ricotta. Divide the egg mixture in six portions and roll them into balls then roll in the crushed bacon. But RCTs of strict low-carb diets appear to often show better results, compared to RCTs of more moderate or liberal low-carb diets. Is there anything we can do to prevent this from happening? The result is a faster, smoother transition to a state of ketosis. Related: What to Expect from Your Weight Loss Journey on the Keto Diet Q. Add the onions, garlic and ginger and cook for 3 to 4 minutes until the onions are translucent. Just sign in and mark a recipe as a favorite by pushing the heart icon under the recipe picture. If you are allergic to coconut oil, you may try to add to your diet: lard, tallow, avocado oil, olive oil, butter, etc… You can basically have any of the other fats traditionally used in a keto diet.