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Avocado Oil Cocoa Butter Coconut Oil Duck Fat Ghee Lard (non-hydrogenated) Macadamia Oil MCT Oil Olive Oil Palm Shortening Red Palm Oil Sesame Oil (small amounts) Tallow Walnut Oil (small amounts)   Fish Fish is highly nutritious, but buy wild-caught fish whenever possible. While there isn’t a strict prohibition of artificial sweeteners, grains, and manufactured foods, there is a strong preference in the community to lean towards natural, whole foods. Both calculators on this page will tell you… Exactly how many grams of net carbs, protein, and fat you need to eat to be successful on Keto (to get into ketosis). If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed.

5g Breakfast: Mozzarella Veggie-Loaded Quiche with 1 Slice Thick-Cut Bacon Lunch: Leftover Easy Cheeseburger Salad Dinner: Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,580, Fat: 104. To burn 2 pounds of fat per week, take off 1000 calories a day.

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Toss together just until the basil is lightly wilted 4. So when you go keto, just be sure that you’re eating salt or sodium-rich foods. These biomolecules can be used for energy once transported to extrahepatic tissues. You’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams.

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5 g, Net Carbs: 5 g Prep Time: 10 minutes | Cook Time: 10 minutes Ingredients: 4 Easy Cloud Buns 1 teaspoon butter 4 large eggs 1 medium tomato, sliced into 4 slices 1 ounce fresh mozzarella, sliced thin 1 small avocado, sliced thin 2 ounces sliced salami Salt and pepper Instructions: 1. Laughing Cow cheese (full fat only) Dark chocolate (85% and above) or any stevia sweetened chocolate Seaweed String cheese Jerky Cocoa nibs – a great, quick, sugarless alternative to chocolate bars Avocados – all you need is a little sea salt for a great high-fiber snack Sardines – sprinkle some Old Bay seasoning and chow down! Fry the egg in the butter until cooked to the desired level then serve over the soup. This is one reason why tracking your food intake should be a priority. If you'd like to find more Keto Recipes to custom your own, take a look at my Ketogenic Diet recipes database.

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Cauliflower (steamed and mashed) 3/4 cup Butter 1 1/2 tbsp Sour Cream 2 tbsp Bacon 1 piece Scallions 1 tbsp Cheese (cheddar) 1. Staple recipes are critical for success in your low carb diet! Lopez-Jimenez, et al. “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial.” JAMA Internal Medicine 164, no. This can be a good place to test the waters of a keto diet, though many people on this kind of plan never get into ketosis without further restriction. Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. Top the buns with sliced tomato, mozzarella, avocado and salami. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. Snack Recipes Tropical Coconut Balls (2 servings) 1 cup shredded, unsweetened coconut ¼ cup almond flour 2 tbsp ground chia seeds 6 tbsp full-fat coconut milk 10-15 drops alcohol-free stevia 1-2 tbsp coconut oil, melted 2 tbsp pineapple juice or lemon juice zest of 1 lemon ⅛ tsp sea salt Instructions 1.