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The primary source of energy is ketones (or fat fuel), which is the byproduct of fat burning. Feel free to replace any of the recipes with your personal choice. Wittrock can relate. "In the beginning, I was terribly worried that I would lose muscle mass because of the low protein intake," he says. "But, I lost absolutely no muscle and was able to add lean mass to my physique. Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.

Diarrhea: This usually happens to people who unwisely decide to also limit their fat intake on a low carb diet, which results in eating too much protein. Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. There are more strategies I will discuss later.   What about calories? Since we are keeping carbs low, our insulin levels will also be low.

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Crispy Chipotle Chicken Thighs Calories: 400, Fat: 20 g, Protein: 51 g, Total Carbs: 3 g, Fiber: 1. How to Use This Keto Meal Plan We’ve designed this Keto meal plan to be as easy to use as possible. But basically, focus on eating good quality, minimally processed real food. This condition triggers a cascade of events: from increase of bad cholesterol (called LDL) to the formation of calcium and white blood to a bandage (plaque), which is known as a clogged artery. This saves time and money, while also speeding up weight loss.

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Pour the mixture into the pie plate and top with mozzarella and pepperoni. Anything more than around 30 grams per meal will then be converted into glucose (sugar).  So, ketosis is NOT a high protein diet. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. It would be crazy for the body to rely on the short supply of sugar fuel.

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Just make sure to use clean starches like sweet potatoes and extra vegetables Jimmy Moore suggests in his book Keto Clarity that total amount of net carbs must be at least under 100g per day for you to get into ketosis, and for most people under 50g. It’s not like you’re either in ketosis, or out of ketosis. Heat the butter in a large skillet over medium heat. A: Food labels do not count fiber as a part of the “net carb” intake. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings.