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But there are anecdotal reports and case series documenting increased performance for endurance athletics. Week 2 Breakfast: Fat-Busting Vanilla Protein Smoothie Lunch: Easy Cheeseburger Salad Dinner: Chicken Zoodle Alfredo Total macros: Calories: 1,530, Fat: 113. Drain the tuna then flake it into the skillet and stir in the remaining ingredients. Here's how the macros end up looking for most people: Carbohydrates: 5-10 percent Fats: 70-75 percent Protein: 15-20 percent Start your calculations with carbs and protein, keeping your carbohydrates at less than 50 grams per day. There are six ways to cure Keto flu (they are discussed in more detail in the article here): Eat more fats Eat more calories Eat a few more clean carbs Add in more salts Drink more water Exercise How Long Does Keto Flu Last?

Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. But remember that this is just a guide to help you on Keto…it’s not a strict guideline.

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Regardless of the type of diet, excessive caloric restriction can result in both sleeplessness and sleepiness. Melt the butter in a heavy skillet over medium-high heat then add the steak. Avocados: Whole avocados can be added to almost any meal or snack. 1 If you keep an eye out on these numbers, it will be easier for you to find the recipes that work best for your diet and calculate the intake of carbs. Your body fat percentage, how much weight you want to lose, as well as how much exercise you do all make a difference. Option 1 : Steamed Mahi-Mahi Option 2 : Keto Coconut Shrimps Option 3 : Keto Frittata Snacks :  Check these 5 Ketogenic Diet Snacks!

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Other ​meat:​ veal, goat, lamb, turkey and other wild game.  Whole eggs​: can be poached, fried, deviled, scrambled, omelette and hard boiled. A better approach is to make some small changes in your meal plan. "For sodium, I recommend salting your food, eating salty snacks, and using chicken broth," Wittrock says. "Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss. 2141. jamanetwork.com/journals/jamainternalmedicine/article-abstract/217514.

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Combine the watermelon, spinach, and cucumber in a large bowl. 5g, Net Carbs: 12g Breakfast: Three-Cheese Pizza Frittata with 3 Slices Thick-Cut Bacon Lunch: Leftover Mozzarella Tuna Melt Dinner: Pepperoni, Ham, and Cheddar Stromboli Total macros: Calories: 1,660, Fat: 121g, Protein: 119g, Net Carbs: 22. Our hopes are that you like a few recipes so much they become staples in your keto diet. If you are a busy person, chances are that you will find it difficult to research the foods, plan and organize your meals or look for recipes simply because you don’t have time. The most common cause by far is type 1 diabetes, with severe lack of insulin. If you're accustomed to a protein intake well over your body weight—let alone your lean body mass—you may be skeptical about a diet that demands you reduce protein intake by as much as half. We recommend eating between 20-25g of net carbs per day.