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3 Total MaltoDextrose Powder (20g) 0 0 20 80 0 Meal 4: 0 62 Protein(cals) Rice (white) 100g 4. 5g Breakfast: Leftover Bacon Breakfast Bombs Lunch: Leftover Avocado, Egg & Salami Sandwiches with 1 Slice Thick-Cut Bacon Dinner: Leftover Crispy Chipotle Chicken Thighs Total macros: Calories: 1,625, Fat: 126. Scoop out some of the flesh from the middle of each avocado half. During intense exercise, the strength of your immune system is temporarily compromised, but carbohydrates reduce the impact of this immunosuppressive effect[7] and help restore depleted glycogen stores. 16 Think of keto as a super-charged low-carb diet, maximizing the benefits.

You would have to consume more than 15 bananas a day just to meet your potassium requirement.  Avocados and beet tops (beet greens) are preferable because they have lots of potassium and other vitamins and minerals. Crack the eggs into the skillet and season with salt and pepper.

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In a small bowl, whisk the mayonnaise, vinegar, water, cumin, salt, and pepper together. Snacks Option 1: BLT roll-ups with turkey and avocado. "Create a roll using bacon, lettuce, tomato, turkey, and avocado for the perfect mix of fat and protein," says Dr. 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. The keto diet promotes eating fresh, whole foods like meat, fish, veggies, and healthy fats and oils as well as greatly reducing processed and chemically treated foods the Standard American Diet (SAD) has so long encouraged. Sweeteners Stevia and erythritol are our great choices for low-carb friendly sweeteners. Pound the chicken thighs out flat then season with salt and pepper on both sides.

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This is the most common cause of keto flu – not getting enough electrolytes. Season with salt and pepper then simmer for 10 minutes. How to use this plan: You should become fat adapted first before following this plan as we include carb-up meals in this plan. She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Yes, you may experience some fogginess and discomfort, but it doesn't have to be intense if you handle it right. To get you started with your diet, we’ve created a 14-Day Keto Meal Plan with delicious recipes for you to enjoy every single day!

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If you ever run into any issues or have any questions, be sure to leave a comment or contact us directly! Part #3: 7-Day Balanced Ketogenic Meal Plan This 7-days of meal planning is created and permitted to publish by our friend Leanne Vogel, founder of Healthful Pursuit. Full meal plan → Mon Tue Wed Thu Fri Sat Sun     Variety – hundreds of keto recipes Don’t like something specific in the 14-day menu above? Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Breteler. “Dietary Fatty Acids and the Risk of Parkinson Disease: The Rotterdam Study.” Neurology 64, no. If you find this 21-day weight loss meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use. If the mixture is too dry, add 1 extra tbsp of coconut oil 3. Another benefit of being keto-adapted is that you can eat ~50 grams of net carbs a day to maintain ketosis. Bake for 30 minutes until the buns are firm to the touch. Fold the beaten egg whites into the egg yolk mixture in two batches. Make sure there's no added sugar in the products you choose. Potassium-magnesium citrate is an effective prophylaxis against recurrent calcium oxalate nephrolithiasis. J Urol. 1997;158:2069–2073.      36 Sakhaee, K., et. al. (1983).