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Fat provides 9 calories per gram Protein provides 4 calories per gram Carbs provide 4 calories per gram Read our full What Are Macros guide for more information about macronutrients and how they affect your body and health. The general rule is this: Eat the smallest amount of carbs it takes to allow maximum output in the gym.

Why?  You may be losing fat and gaining muscle, which is a bit heavier—thus no actual weight loss. Fruit juice, dried fruits & canned fruits usually have added sugar which ​are NOT keto friendly.

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Wittrock can relate. "In the beginning, I was terribly worried that I would lose muscle mass because of the low protein intake," he says. "But, I lost absolutely no muscle and was able to add lean mass to my physique. 68 Urine strips Breath ketone analyzers Blood ketone meter   1. Canned Fruit Apples Oranges Pears Peaches Pomegranate Nectarines Grapes Watermelon Cantaloupe Kiwi Date Bananas Cherries Mangos Apricot Papaya Fig Drinks (Avoid) Grains are all high in net carbs and should be avoided completely. Beat 2 of the egg yolks with the protein powder, baking powder, butter, and salt in a mixing bowl. Blend the mixture until smooth and well combined. Turn up the heat and cook until the mixture bubbles.

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However, I think it is good to do in the beginning, as it reduces hunger. For example, if Sally does NOT want to include snacks in her meal plan and the shopping list says *bacon, 4 (3) strips, then Sally would only purchase 4 strips of bacon. Unsweetened coffee: Try heavy cream to add flavor to your cup of joe.

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Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined. Brown the ground beef over high heat then season with salt and pepper to taste. 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? We offer plenty of keto recipes in order for you to make a vegetarian or dairy-free version. We’ve been sent thousands of such stories, and we publish some of the most amazing ones – over 250 so far – for anyone to read. You’re basically just drinking concentrated fructose. But there are a few things to remember that can help make sure you get the most out of your keto diet. (These tips will also help you avoid ‘keto flu’ – the lack of energy that some people experience in the first 3-5 days of a keto diet.) Drink Plenty of Water.