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TKD—If you’re someone who trains intensely several times per week and finds that your performance is worsened by chronic low-carbohydrate dieting, it is wise to consider implementing short carbohydrate feedings before and possibly after training. Grease an 8×8 (or smaller) dish with a small amount of the avocado oil. There are certain vitamins in vegetables—especially the fat-soluble ones—that only come in a pre-vitamin form.  This means when you eat spinach, kale or leafy greens, the pre-vitamin form has to be converted into the active form, and you’re only going to absorb roughly 4 percent. Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease. The ideal is to have 65% of your calories coming from fat, 30% coming from proteins and only 5% coming from fibrous carbohydrates.

On a ketogenic diet you should eat the protein you need, but not much more. There are three kinds of ketones, and the urine is only tested for acetoacetate.

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Most people choose a 6 or 8 hour window to eat in, and usually do this by skipping breakfast to only have lunch and dinner. You can find your own electrolyte powder or use mine.

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11 You may also have to moderate protein intake somewhat. Cook the eggs until done to the desired level then place one on each cloud bun. Most fats are good and are essential to our health. For most of the time you will be consuming a high fat, high protein, low carb diet.

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Proteins are 46% Ketogenic and 58% anti-ketogenic, meaning that 58% of the proteins ingested will turn into glucose in the bloodstream. So please feel free to adjust and personalize it to make it work for you. It’s best to choose organic meat, fish and eggs whenever possible, as their quality and nutritional profile are often better, together with taste, however, if you don’t have the money for it, just choose the best quality that fits your budget. Step 2: Read our macros, what to eat and food list section to know what types of foods to eat or avoid on keto. Bake for 30 minutes and allow them to cool completely. In the latter case the effect of the keto diet will be slightly weaker, and you may or may not regain some weight.