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This week’s meal plan is not only dairy free but also ketogenic and it will help you stay below 20 grams of carbs per day. Spiced Pumpkin Soup Calories: 250, Fat: 20 g, Protein: 10 g, Total Carbs: 8 g, Fiber: 2 g, Net Carbs: 6 g Prep Time: 15 minutes | Cook Time: 40 minutes Ingredients: 2 tablespoons unsalted butter 1 small yellow onion, chopped 2 cloves minced garlic 1 teaspoon minced ginger ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Salt and pepper to taste ½ cup pumpkin puree 1 cup chicken broth 3 slices thick-cut bacon ¼ cup heavy cream Instructions: 1. 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. Alterations for CKD Now we’ll take a look at how you would implement carbohydrates in a cyclical fashion on a keto diet.

Stir the sliced sausage into the cabbage then stir in the sour cream and mayonnaise. Journal of Headache and Pain 2016: Cortical functional correlates of responsiveness to short-lasting preventive intervention with ketogenic diet in migraine: a multimodal evoked potentials study. ↩ NOTE: This is only an experimental additional treatment of selected cancers, with highly limited evidence.

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5g Breakfast: Savory Ham and Cheese Waffles with 2 Slices Thick-Cut Bacon Lunch: Pan-Fried Pepperoni Pizzas Dinner: Cabbage and Sausage Skillet Total macros: Calories: 1,670, Fat: 129g, Protein: 103g, Net Carbs: 20. Simplify breakfast: You could choose one keto breakfast you like, and eat it every day. Although when you first start your keto diet, you can eat whenever you feel hungry, most people decrease the number of eaten meals in a day to 2 meals. This may especially help you if you’re not used to eating a lot of fats. Possible Other Benefits. (11) The research is not conclusive yet, but several studies have observed other possible benefits of a keto diet, including treatment of acne, PCOS, respiratory conditions, and others. If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams.

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Eliminate the combination of sugar or refined carbs with protein What’s worse than consuming carbs? Toast the cloud buns on a baking sheet in the oven until golden brown. Perhaps you do want to try them for yourself, see how they make you feel. A better approach is to make some small changes in your meal plan. "For sodium, I recommend salting your food, eating salty snacks, and using chicken broth," Wittrock says. "Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss. Lamb Chops with Rosemary and Garlic Calories: 685, Fat: 52 g, Protein: 50.

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Eating enough protein will ensure that you lose only fat, while eating plenty of fat prevents you from feeling hungry and keeps you feeling satisfied with your food. It’s very easy to keep eating just because it tastes good. This week’s meal plan offers three hearty meals per day. Fold in the chopped ham and grated cheddar cheese. If you’re really battling a high-appetite/high-craving day or week, you might want to add more fat especially at breakfast.