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As long as you follow your plan and stay under your daily carb limit, you’ll get in ketosis very quickly and enjoy all the benefits of keto including weight loss and mental benefits. Fat is used to fill in the caloric gaps that you get from removing carbs from your diet after you take into account the amount of protein you need to consume. We cannot give you any medical advice because we don’t know your health history, your personal situation, etc… so it’s best to talk to your doctor first before trying any diet. Fats are going to help you feel full for longer periods of time, will give you energy, and are essential for maintaining your hormonal balance. A keto diet meal plan represents a carbohydrate-restricted, high-fat, moderate-protein approach to macro distribution.

Fruit  (except BLUEBERRIES/RASPBERRIES as these are very low on the glycemic and insulin index) Tubers – potato, yams, etc. Heat the oil in large cast-iron skillet over medium heat until smoking.

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This is the diet that was originally created for epileptic children. Lightly Active: This would mean exercise or light sports 1-3 days a week, easy jogging, walking briskly and other activities for 30 minutes or so each day. Leftovers and Bulk Preps Included Maximize Your Keto Diet’s Success Customizing Your Meal Plan The daily caloric goal in the meal plan is about 1600 calories, +/- 100 calories.

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The two ways that are more reliable, but more expensive, are breath tests and blood tests. Did you know that those puffed rice cereals or puffed rice cakes have glycemic responses that are near the top of the charts?   Fruits to avoid include apples, bananas, pineapple, pears, dates, figs, grapes (and raisins), and fruit juices (orange, grape, and apple juice—even tomato juice).

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Step 2: Read our macros, what to eat and food list section to know what types of foods to eat or avoid on keto. From there, you should have a better idea of which diet to utilize for longer-term purposes. Consult a health care professional before beginning any diet or exercise program. We are starting to realize the detrimental effects of our relationship with excess sugar and carbs.   Benefits of the Keto Diet Long-Term Benefits Studies consistently show that those who eat a low carb, high fat diet rather than a high carb, low fat diet: Lose more weight and body fat11-17 Have better levels of good cholesterol (HDL and large LDL)18,19 Have reduced blood sugar and insulin resistance (commonly reversing prediabetes and type 2 diabetes)20,21 Experience a decrease in appetite22 Have reduced triglyceride levels (fat molecules in the blood that cause heart disease)19,23 Have significant reductions in blood pressure, leading to a reduction in heart disease and stroke24 Eating a keto/low carb diet helps you lose more weight than eating low fat. Not necessarily, particularly if you're just an occasional supplement user. They include: Since science cannot say with absolute certainty, who will enjoy exactly which of these benefits the only way to know if you will is to try intermittent fasting yourself. Add 1/3 of sauce to the bottom of a casserole dish and lay chicken on top of it. Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. The ideal is to have 65% of your calories coming from fat, 30% coming from proteins and only 5% coming from fibrous carbohydrates. FINAL THOUGHTS I hope that you find this keto food list useful.