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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. 5g Breakfast: Leftover Pepper Jack Sausage Egg Muffins with 1 Slice Thick-Cut Bacon Lunch: Leftover Pan-Fried Pepperoni Pizza Dinner: Leftover Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,595, Fat: 116g, Protein: 110g, Net Carbs: 15. How to use this plan: You should become fat adapted first before following this plan as we include carb-up meals in this plan.

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. Eliminate the hidden sugars     The four hidden carbohydrates that many people don’t consider: 1.     Grains 2.     Starches 3.     Fruits 4.     Legumes (beans)   Grains to avoid include breads, pasta, cereal (even oatmeal), crackers, biscuits, pancakes and waffles. If such a thing existed it would meet the following criteria: Allow you to build muscle without accumulating fat when bulking. These also add to your carbohydrate intake, so watch out.

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You just want to have enough meat cooked so you don’t have to waste time cooking meat during the week. Calculating Your Fat Macros: You’ll eat the rest of your calorie intake in fat. The main cause for keto flu is your body lacking electrolytes, especially sodium. Fats are going to help you feel full for longer periods of time, will give you energy, and are essential for maintaining your hormonal balance.

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The directions are easy to follow, the foods are easy to obtain and most of the food items are tasty. This is the single biggest reason people fail on the keto diet." So how do you get enough of these big three?

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Make them a regular part of your keto diet, but don't to be afraid to supplement if you need to. 5g, Net Carbs: 27g Shopping List For 7 Days Bacon, thick-cut – 17 slices Beef chuck – 1 pound Chicken thighs, deboned – 4 Chorizo sausage – 4 ounces Eggs – 7 large Lamb chops, bone-in – 2 (about 6 ounces meat) Pork, ground – 6 ounces Sausage, Italian – 6 ounces Salmon (boneless) – 2 fillets – 6 ounces Almond milk, unsweetened – 1 cup Butter – 1 pound Cheddar cheese, shredded – 2 tablespoons Heavy cream – 5 tablespoons Mozzarella cheese, shredded – 1/2 cup Ricotta cheese, whole-milk – 6 ounces Asparagus – ¼ pound Avocado – 2 medium Bell pepper, green – small Bell pepper, red – 1 medium Blueberries – 60g Butter lettuce – 4 leaves Carrots – 2 small Celery – 1 stalk Cilantro – 1 bunch Cauliflower – 100g Garlic – 1 head Ginger – 1 piece Lemon – 1 large Lime – 1 Mushrooms, sliced – 4 ounces Onion, yellow – 2 small, 2 medium Onion, red – 1 small Parsnip – 1 small Rosemary – 1 bunch Zucchini – 1 small Almond flour – ¼ cup Baking powder Balsamic vinegar Chicken broth – 1 cup Coconut flour – ¼ cup Coconut milk, canned – 1 can Coconut oil Curry powder Dried oregano Dried thyme Egg white protein powder Garlic powder Ground cinnamon Ground flaxseed – ¼ cup Ground nutmeg Liquid stevia Marinara sauce – ¼ cup Olive oil Onion powder Pepper Poppy seeds – 1 tablespoon Powdered erythritol Pumpkin puree – ½ cup Salt Sesame oil Sesame seeds – 1 tablespoon Shaved coconut – ¼ cup Soy sauce (or liquid aminos) Recipes and Execution All recipes ingredient lists and instructions can be found below: Breakfast Recipes Chorizo Breakfast Bake Calories: 450, Fat: 36 g, Protein: 25 g, Total Carbs: 5. If you’re an advanced trainee who exercises intensely throughout the week and still finds performance to be lacking on SKD and TKD, then consider trying CKD and seeing if that helps bring your performance back up to speed. What would it mean to you and your bodybuilding goals if this diet was not something that only existed in fairytales, but was available to you right now! Ketogenic Diet All About Keto Cycling: What It Is, How to Do It, and If It’ll Help You Meet Your Weight Loss Goals With the Ketogenic Diet The trendy high-fat, very-low-carb keto diet can be challenging to stick with.14-day ketogenic diet plan and menu Get ready Week 1 Week 2 Shopping Variety More meal plans FAQ Start free trial What should I eat? 11 You may also have to moderate protein intake somewhat. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. Fasting for a prolonged period (e.g., several days) will also boost your ketones as you deplete your glycogen stores and your body starts burning fat. Meat: Grass-fed beef, venison, pork, organ meats and bison. Whisk together the heavy cream, powdered erythritol, and reserved lemon juice and zest. Between your reduced sodium intake and stored sodium flushed by your kidneys, you end up being low on sodium and other electrolytes. Save Save Save Save Save Save Save Save Fruits Save Save Save Save Save Save Save Save Although fruits have a number of health benefits, it also contains large amounts of sugar and, sometimes, a lot of calories, too. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.