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There is strong evidence to indicate that blood sugar fluctuations (and the inflammation that goes along with them), contribute to the prevalence of heart disease today (21, 22) and low-carb diets are generally found to have a better impact on cardiovascular health than low-fat diets (23). The bigger part of the carbohydrate content in most vegetables is fiber, which is indigestible to humans. 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. Each gram of stored glycogen retains 4 g of water. Some of these products can be filled with fillers, not clearly state the components of the oils, they can be expensive, etc… Basically, the role of exogenous ketones is to boost the amount of ketones in your body.

If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter. The main cause for keto flu is your body lacking electrolytes, especially sodium. Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas. This happens because you’re losing lots of fat, and toxins are stored in your fat. Once you reach your goals you can either keep eating keto (to maintain the effect), or you can try adding a bit more carbs.

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Besides the high amount of healthy fat, avocado has many health benefits and contains few net carbs.  If you miss fruit too much, you can still enjoy some in moderation, especially berries.  Make sure that you’re choosing options that are lower in carbohydrates and contain a high amount of antioxidants, such as blueberries, blackberries, raspberries, and strawberries. Heat the oil in a large skillet over medium-high heat.

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21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat. #3. There is even a scale, called the glycemic index, that measures this spike of sugar in the blood. (See ).  The main trigger of insulin is carbohydrates.

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Most store-bought sauces and marinades are not keto-friendy due to the added ingredients such as vegetable oil, sugar, artificial sweetener, etc... If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. Here are the protein foods you can have: Beef: steak, brisket, ground beef, roasts, veal, and stews.  Pork: tenderloin, pork loin, pork chops, ground pork, and ​pork belly.  Poultry: chicken (breast, thighs, wings, drumsticks, ground meat, etc...), quail, duck and other wild game. During the last 3 minutes, add the spinach to the skillet and cook until wilted. Grease a skillet with cooking spray and heat over medium heat. 6 = 69 grams, and my maximum protein intake per day is 115 x 1 = 115 grams. They might also cause weight loss stall for some people. 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?