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6 g would be the minimum amount you need in order to maintain your bodily functions and muscle mass. Cauliflower (steamed and mashed) 3/4 cup Butter 1 1/2 tbsp Sour Cream 2 tbsp Bacon 1 piece Scallions 1 tbsp Cheese (cheddar) 1.

By keeping carbohydrate consumption lower and protein intake moderate, you automatically accelerate fat oxidation and thus fat loss. Fry the egg in the butter until cooked to the desired level then serve over the soup. Day 3 Breakfast: Baked Egg Muffin 3 whole eggs A handful of spinach 1/4 cup cheese 1 red bell pepper, chopped Salt and pepper Mixed all the ingredients in a bowl and season it with salt and pepper.

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All of a sudden, they hit a wall and get 'keto flu.' They feel tired, lethargic, and experience headaches," Wittrock says. "The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. A long-term ketogenic diet can help you lose body fat and maintain a healthy weight. But we’re not quite done: Since fat has 9 calories per gram, divide the “Total Calories in Fat Per Day” number you just calculated by 9. Water isn't enough on keto; you need enough sodium, too.

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I do eat regular Extra sharp Cheddar quite a bit as well as my new found infatuation - Pepper Jack.. whoa that stuff is great... This crucial step will help prevent moments of weakness from ruining all your hard work.

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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? The surprising truth is that low carb/high-fat diets consistently outperform all others in improving lipid profiles. Creatine Transport In my opinion, creatine is a must-use supplement. You should continue to try new recipes every week. Asparagus Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat Benefits: Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation. Okay, If I Can Stay Under 20g Carbs Per Day, Is It Still Really Important To Count Calories And Fat? Toss the plantain coins with avocado oil and salt. There’s also a time element involved, it takes weeks or even a few months for the body to adapt completely. If you want to get into ketosis and stay there, you need to stick to the plan. One more thing Just remember one final thing when starting a keto diet: it’s helpful to drink enough fluids and make sure you get enough salt, especially during the first week, to minimize symptoms of the initial keto flu.