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There are other ways of telling you’re in ketosis, though – look for changes in your mood and alertness, as well as a stronger smell in your breath and urine. Perhaps you think a low-carb diet is too restrictive.

Another benefit of being keto-adapted is that you can eat ~50 grams of net carbs a day to maintain ketosis. One medium banana would place you over your daily limit! Lemon Poppy Ricotta Pancakes Calories: 370, Fat: 26 g, Protein: 29. If you know what’s coming up next, you’re much less likely to give up and order food from your favorite takeout restaurant. 15 g per kg of body weight of carbohydrate Group 3—Protein with 0. Eggs Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat Benefits: Eggs contains the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.

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Cucumber Per ½ cup (slices) serving: 8 calories, 2g net carbs, 0g protein, 0g fat Benefits: Cukes are high in water, making them a hydrating choice. Carbohydrates in excessive amounts cause cravings, moodiness, and fatigue, and often we just can’t stop thinking about food (10, 11).

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When people try to lose weight, they usually lose some initial water weight and plateau after two weeks. While in ketosis your body is using ketone bodies for energy instead of glucose. So for someone taking 150g of fat per day, they would try and limit saturated fat to about 30-45g per day. If you decide to consume protein powders in order to meet your protein goal (remember, “protein is a goal”), please carefully check the label for the amount of carbs per serving and make sure that these fit in your daily macros.

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Then once you’ve done that and decided that it’s right for you, I’ve created a free 2 Week Keto Meal Plan to help you get started.   What Is the Keto Diet and How Does It Work? Saturated Fat and Cholesterol Is a high fat/low-carb diet increasing your risk of cardiovascular disease? 4g/kg) of lean muscle mass. **Warning** Eating too much protein will cause your body to produce glucose, which will prevent you from staying in a state of ketosis and weight loss. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? Instead, focus on vegetables that contain high amounts of these minerals, and make sure to salt your food to taste. 11 You may also have to moderate protein intake somewhat. When following a ketogenic diet, most people inherently start with a fat phobia and are scared to lather it on.