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This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. Related: How Much Protein Should You Eat on Keto Diet You should prioritize whole, unprocessed foods. Another common cause of keto flu is not eating enough. Was building strength and muscle possible while on a ketogenic diet?

American Journal of Clinical Nutrition 2006 May;83(5):1025-31.14-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? Ketone bodies are produced when the body is in a state of ketosis. Olive Oil 1/2 tbsp Mushrooms 3/4 cup Butter 1 tbsp Garlic (minced) 1 tsp Spices (ground thyme) 1 pinch Heavy Whipping Cream 3 tbsp Asparagus (steamed) 1/2 cup Butter 1 tbsp Dinner Option 2: Baked Salmon With Loaded Baked "Potatoes" Note: Combine all ingredients except salmon, and bake at 350 until browned. Maybe you've even tried something like this before and failed because you felt that there wasn't a wide enough variety of food.

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Dinner Recipes *Carb Up* Flank Steak, Plantains & Watermelon Salad (3 servings) Steak 1 lb. flank steak 2 cloves garlic, minced 2 tbsp coconut aminos ½ tbsp avocado oil ½ tbsp apple cider vinegar 1 tsp Dijon mustard Sea salt and black pepper, to taste Plantains 2 very ripe plantains, peeled and sliced into ½ in. thick coins 1 tsp avocado oil Sea salt, to taste Salad 3 cups cubed watermelon 2 cups baby spinach 1 cucumber, quartered and sliced 1 sprig of fresh mint, leaves removed and minced Zest and juice from 2 limes 1 tbsp avocado oil ¼ tsp chili powder (or more, to taste) Sea salt, to taste Instructions 1. Weekend Carb Load Now this brings us to the weekend carb load period and usually the 'fun' part for most individuals. For example, adding/removing a tablespoon of olive oil or butter will add/remove about 100 calories. It will turn into a lot of sugar so if you’re trying to lose weight, remember that oatmeal will slow you down.    Is stevia okay on a ketogenic diet? Keto Sweeteners There are some keto sweeteners that have 0 calories and 0 carbs and are generally good alternatives to sugar, if you feel like making a keto dessert or want to still add something sweet to your morning coffee. Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources.

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Step 5 : Define your macros To do so, you can use my Keto Calculator : These macros are based on the book "The Ketogenic Diet - A Complete Guide For The Dieter And The Practitioner".  Once you know how much carbs and proteins you need, you can deduce the amount of fat you need. If you’d like to try intermittent fasting, it’s best to start by gradually decreasing your feeding window.

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Serve immediately and store the leftovers in the fridge. Fats are the most efficient form of energy and each gram contains about 9 calories, compared to 4 calories per gram of protein and carbohydrates. The ketogenic diet is a low-carb diet, so you’ll be eating very few carbs. Your brain is the first organ to feel the effects of low blood sugars. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. Cook until the waffle is golden brown, about 3 to 4 minutes, then remove. In order to become a 'fat-burner', you should consume around 60 grams or less of net carbohydrate per day (total carbs minus fiber). For example, most weight loss calculators on the internet is just based on basal metabolic rate (BMR) or resting metabolic rate (RMR) calculations.