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In order to reach and remain in a state of ketosis, carbs must be restricted. But your fat stores carry enough energy to potentially last for weeks. Focus first on reducing your daily net carb intake to under 25 grams. (Net Carbs = Total Carbs – Fiber) Ketone Levels Many other websites will also recommend you measure your ketone levels (with ketone sticks or meters) and tell you that you have to get above certain levels to be in ketosis. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience.

Those methods are: Important: If you are getting the results you want while on the standard ketogenic diet for bodybuilders, there’s no need to experiment with either targeted keto dieting or the cyclical dieting approach. But it’s easy to get overwhelmed with the amount of information on the web (much of which is wrong or impractical). Download a FREE copy of our 14-Day Keto Meal Plan 2 Full Weeks of Delicious Recipes!

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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? However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet.

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If you completely revert to your old habits, you’ll slowly return to the weight and health situation you had before. However, it can have the opposite effect if maintained for too long. This initial keto-adaptation process usually takes about four weeks to complete, at which point you'll reach peak fat-burning adaptations. Combining sugar or refined carbs with protein can spike insulin by 200 percent or more. Pretty much all of the keto side effects you hear about happen in those first four weeks—sometimes even in the first 4-5 days. In fact, there’s no calorie restrictions on the keto diet — you can eat what you please as long as you stay in ketosis.

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This hormone is called insulin.   The Plan There are two strategies I recommend to lose weight and undo insulin resistance:   Healthy ketosisTM Intermittent fasting   Healthy ketosisTM Healthy ketosisTM is a state in which the body is using ketones as its primary fuel. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Add the onion powder and garlic powder then stir in the soy sauce and sesame oil. Beets, peas and carrots are fine in small amounts so try to limit your consumption. 5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Mushroom Soup with Fried Egg and 2 Slices Thick-Cut Bacon Dinner: Leftover Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,665, Fat: 130. You’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams. Lunch Recipes Mozzarella Tuna Melt Calories: 550, Fat: 36 g, Protein: 45 g, Total Carbs: 11. Many people realize that insulin regulates blood glucose levels, but insulin is not a one-trick pony. Fat is used to keep you full (remember, “fat is a lever”) but it is not a target on its own. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Enter Your Exact Bodyfat % if You Know It: Or choose the picture that looks most like you: 10-14% 15-19% 20-24% 25-29% 30-34% 35-39% 40-44% 45-49% More than 50% Previous Question Next Question Skip All Questions and Enter Information Directly Step #3 of 6: What is Your Bodyfat Percentage? Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet. 21 There are different types of carbohydrates: The good ones are vegetables, fruits, berries, starches (potato and rice), grains and legumes. I'm happy to share this 7-Day Ketosis menu with you.