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In the beginning, it's like trying to convince people 1,000 years ago that the world is in fact round, not flat." Still, it can be hard to get enough fat when you first start this diet. Sea Salt Black Pepper White Pepper Basil Italian Seasoning Chili Powder Cayenne Pepper Curry Powder Garam Masala Cumin Oregano Thyme Rosemary Sage Turmeric Parsley Cilantro/Coriander Cinnamon Nutmeg Cloves Allspice Ginger Cardamom Paprika Dill     Dairy Not everyone can tolerate dairy – you should eliminate dairy except for ghee to reduce your inflammation. Feel free to switch any meal to other keto meals.

Lemon Poppy Ricotta Pancakes Calories: 370, Fat: 26 g, Protein: 29. Did you know that those puffed rice cereals or puffed rice cakes have glycemic responses that are near the top of the charts?   Fruits to avoid include apples, bananas, pineapple, pears, dates, figs, grapes (and raisins), and fruit juices (orange, grape, and apple juice—even tomato juice). Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Nuts Despite being generally keto-friendly, nuts are very calorically dense and some nuts are also high in carbohydrates.

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But it doesn’t need to be something you do all the time. Whisk the avocado oil, vinegar, mustard, salt, and pepper together.

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Enjoy chilled, alongside the flank steak and plantains Slaw with Chicken & Bacon (2 servings) 4 cups thinly sliced purple cabbage ½ cup sauerkraut 2 green onions, thinly sliced 2 chicken breasts (approx. ½ lb. total), fully cooked and chopped 4 strips bacon, fully cooked and chopped ¼ cup avocado oil 3 tbsp apple cider vinegar 1 tbsp mustard Sea salt and black pepper, to taste Instructions 1. Certain alcoholic beverages: Beer and sugary mixed drinks. Certified Primal Health Coach and Personal Trainer Teresa Heitman assures us that fat is nothing to fear. “Fat is the best macronutrient for fueling our bodies…Fat beats lethargy. Tracking your food intake and measuring ketones can be useful, but they’re typically not necessary at first. But remember that this is just a guide to help you on Keto…it’s not a strict guideline. 5g Breakfast: Leftover Pepper Jack Sausage Egg Muffins with 1 Slice Thick-Cut Bacon Lunch: Leftover Pan-Fried Pepperoni Pizza Dinner: Leftover Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,595, Fat: 116g, Protein: 110g, Net Carbs: 15.

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There is a huge psychological component to conquer before you can become successful with the keto diet. Below are a few popular examples: Meals Breakfasts Snacks Desserts Bread         Diet meal plans Here are two weeks worth of recipes for breakfast, lunch and dinner on a ketogenic diet: 14-day keto diet plan Get 60+ prepared weekly keto meal plans, complete with all recipes, shopping lists and more, with our premium meal planner tool ( free trial). Fruits Berries like strawberries, blueberries, raspberries, etc. are allowed in small amounts. Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. And when you stop eating processed grains and sugar, you often get much less sodium. Preheat your barbecue or a pan to medium-high heat. Avocados: Whole avocados can be added to almost any meal or snack.