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MCTs stand for medium-chain triglycerides, which is a form of saturated fatty acid that has many amazing health benefits. Blend the ingredients until smooth and well combined. This makes logical sense: if something has an effect, doing more of it often has a stronger effect. Toss the plantain coins with avocado oil and salt. Switch from lean (low-fat) protein to the higher-fat version You have already heard about the scale known as the glycemic index (GI), but you may never have heard of the insulin index.

12 This means that on a keto diet you’ll basically need to avoid sugary foods completely, as well as starchy foods like bread, pasta, rice and potatoes. Don’t stress about macros or measuring ketones at first. To avoid this, it is best to eat salty (drinking salty broth is also good), eat foods that are high in potassium (leafy greens, avocados and dairy foods) and to take some magnesium supplements before bed (400 mg is recommended unless you have hearth or kidney issues, then just ask your doc). It is highly recommended that you have 2 cups of leafy greens daily (I opt for baby spinach), this will regulate your hunger as well as providing you with potassium and vitamin K. A conservative guess might put this number in the millions.

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However, nutritional yeast does not have B5, so you may need to take a B5 supplement.  I recommend my electrolyte powder. This week’s meal plan is not only dairy free but also ketogenic and it will help you stay below 20 grams of carbs per day. Keto diets can be effective for many individuals and tailored to suit their goals, whether it’s to build muscle, lose fat, develop strength, etc. Meanwhile, heat the oil in a skillet and fry the eggs with salt and pepper. Spoon the batter into the pan, using about ¼ cup per pancake.

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Our Keto Calculator will give you a good estimate of what macros you should be consuming. Again, for a good B vitamin source, I recommend nutritional yeast, which is packed with virtually all the B vitamins you need every day. Combine the ricotta, eggs, and liquid stevia in a food processor with half the lemon juice and the lemon zest – blend well then pour into a bowl. Or use the table of contents below to navigate through the different days. It could also be a symptom of low mineral levels.

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Once the bacon is almost complete, add the onion, garlic, and eggplant to the pan. H., et al., Studies in Whole Body Potassium and Whole Body Nitrogen in Newly Diagnosed Diabetics. Epilepsy Currents, 7(2): 58–60.                17 Paoli, A. (2013). The diet consists of 1000 calories or less of almost entirely fat, with a little protein. Examples : Myriam : (120 pounds, 66 inches, 29 years old, female, active) = 117 grams of proteins daily Dan : (175 pounds, 69 inches, 36 years old, male, very active) = 173 grams of proteins daily Step 4 : Find out how much carbs you need As stated in my Ketogenic Diet Introduction Guide, it is best to keep your carbohydrates around 5% but this is not easy to achieve. Option 3: Spicy guacamole with raw zucchini slices. Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water.