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Start taking these carbohydrates (usually the first bit in liquid form) right after your last workout on Friday night. Sweeteners Stevia and erythritol are our great choices for low-carb friendly sweeteners. It’s no small matter that sugary beverages have also been linked to various health issues — from obesity to an increased risk of diabetes (6, 7, 8). Transfer the paste to a saucepan and cook for 3 minutes on medium heat.

Also, green leafy vegetables are very nutritious and contain a lot of fiber, so you can almost eat them as much as you want and stay below your limit. "In terms of protein," he adds, "it is often recommended that athletes following a ketogenic diet set protein between 0. Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats. Protein is the most sating of the three macronutrients, so when you eat enough of it, you’ll very likely enjoy lower hunger levels, along with reduced cravings. Mozzarella Veggie-loaded Quiche Calories: 590, Fat: 40 g, Protein: 38 g, Total Carbs: 24.

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You’ll likely be getting a good effect on your weight, but perhaps not optimal. Try adding some more protein to your daily diet to counter the drop in blood sugar, and eat more salt and potassium containing foods.

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Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. Interestingly, our body’s original fuel source was ketones. Miscellaneous Lots of water, coffee, and unsweetened tea Condiments like mayonnaise, mustard, pesto, and sriracha Broths (beef, chicken, bone) Pickles and other fermented foods Seeds and nuts (chia seeds, flaxseeds, pecans, almonds, walnuts, macadamias, etc.)   Part 3: Meal Plan   Chocolate Peanut Butter Muffins Cheddar Chicken & Broccoli Casserole Pepperoni Pizza Omelet Tuna Avocado Salad Easy Blender Pancakes Green Breakfast Smoothie Creamy Coffee Shake Quick Asian Crack Slaw     14 Delicious Days!

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There are six ways to cure Keto flu (they are discussed in more detail in the article here): Eat more fats Eat more calories Eat a few more clean carbs Add in more salts Drink more water Exercise How Long Does Keto Flu Last? If you don’t know whether or not you have it then please read my Introductory Guide To Insulin Resistance (1). Axe. "Pair it with an olive oil dressing and plenty of cheese to up the fat content." Option 2: Grass-fed ground beef sautéed with onions and low-carb tomato sauce. "This can be served with zucchini or shirataki low-carb noodles," says Stefanski. "In order to get the fat content up in the meal, the zucchini can be sautéed in olive oil or additional garlic-infused oil can be added directly to the sauce." Option 3: Grilled chicken served with eggplant, yellow squash, and zucchini along with a few tomatoes, sautéed with garlic in olive oil. Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats. If you decide to consume protein powders in order to meet your protein goal (remember, “protein is a goal”), please carefully check the label for the amount of carbs per serving and make sure that these fit in your daily macros. 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. What To Eat on a Ketogenic Diet Chances are, you already enjoy many foods that are recommended on a ketogenic diet.