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Feel free to replace any of the recipes with your personal choice. Step 2: Read our macros, what to eat and food list section to know what types of foods to eat or avoid on keto.

How?  •    Take a sufficient amount of Potassium. This is the most important mineral to help you fix insulin and burn fat.  •    Don’t overeat. 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. Preheat the oven to 400°F and line a baking sheet with parchment.

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CKD basically means that you cycle periods of low carb, high protein, and high fat with periods of high carb, high protein, and low fat. Cook until the waffle is golden brown, about 3 to 4 minutes, then remove. 5g Shopping List For 7 Days Bacon, thick-cut – 11 slices Beef, ground – 7 ounces Breakfast sausage – 10 ounces Chicken breast – 2 (6-ounce) breasts Eggs – 15 large Ham, diced – 1 ounce Lamb, ground – 1 pound Pepperoni, diced – 1 ½ ounces Sausage links, Italian – 6 large Almond milk, vanilla – ¼ cup Butter – ¾ cup Cheddar cheese, shredded – ½ cup Heavy cream – 1 cup Mayonnaise – ½ cup Mozzarella cheese, shredded – 1 ½ cups Parmesan cheese – ¾ cup Pepper jack cheese, shredded – ½ cup Sour cream – ¼ cup Whipped cream – ¼ cup Avocado – 2 medium Basil – 1 bunch Cabbage, green – ½ head Chives – 1 bunch Cucumber, English – 1 Dill – 1 bunch Lemon – 1 Mint – 1 bunch Onion, yellow – 1 medium Romaine lettuce – 7 ½ cups Spinach, frozen – ¼ cup Tomatoes, cherry – 4 Tomatoes, diced – 1/3 cup Zucchini – 2 cups Almond flour – 6 tablespoons Baking powder Chicken broth – ¼ cup Coconut oil Dried oregano Dried thyme Egg white protein powder, vanilla – 3 scoops (60g) Garlic powder Italian seasoning Ketchup Mustard Olive oil Paprika, smoked Pepper, black Pickles Powdered erythritol Psyllium husk powder Salt Tomato sauce, low-carb Vanilla extract Recipes and Execution All recipes ingredient lists and instructions can be found below: Breakfast Recipes Fat-Busting Vanilla Protein Smoothie Calories: 540, Fat: 46 g, Protein: 25 g, Total Carbs: 8 g, Fiber: 0. But make sure it’s unfortified (that is, make sure it doesn’t have synthetic vitamins added). It asks you for basic info like your weight, activity levels and goals and instantly tells you how many grams of fat, protein and carbs you should be eating each day.

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Diabetes Research and Clinical Practice 2018: Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis [strong evidence for blood-sugar lowering effect] British Journal of Nutrition 2013: Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials [strong evidence for blood-pressure lowering effect etc.] Here’s one RCT demonstrating several of these effects: Annals of Internal Medicine (Bazzano) 2014: Effects of low-carbohydrate and low-fat diets: a randomized trial [moderate evidence] Learn more ↩ This article gives a good background on metabolic syndrome and why low carb may be a good treatment: Lipids 2009 (Volek): Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet ↩ This is perhaps interesting for some people, as there are no studies of this duration. Fixing insulin resistance allows you to absorb your nutrients even better, but you still need to eat well to get all the necessary nutrients. Krauss. “Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease.” American Journal of Clinical Nutrition 91, no.

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How often you eat is also up to your personal preference. "For most people, I recommend three to four meals per day with a few healthy keto snacks in between," says Dr. 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. You’ll also get an excellent source of vitamin B12, which is necessary to keep energy levels up. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). These meal plans require a free membership trial to view. Your Must-Have (And Must-Not-Have) Keto Food List Ready to head out the door and start buying groceries? 1016/S1474-4422(08)70092-9. www.ncbi.nlm.nih.gov/pubmed/18456557.