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Another benefit of being keto-adapted is that you can eat ~50 grams of net carbs a day to maintain ketosis. Every keto recipe has a little green ball with the number of net carbs it contains per serving. But remember that this is just a guide to help you on Keto…it’s not a strict guideline.

If you eat 30g of carbohydrates and feel great in the gym, then do that; if you do better with 2 carbohydrate re-feeds per week, then do that. Lists that adapt to the number of people you choose to cook for, and that adapts if you want to skip or change a few meals? But if you want to dramatically speed up your metabolism, this is the way to do it!  Here’s how to make ketosis work for you. For example, if you recently ate a lot of carbs e.g. a pizza, this can result in misleading high values on the Ketonix.

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You’ll read on other websites that you have to make sure to eat very little carbs, to avoid too much protein and to load up on fats instead. Sweet Blueberry Coconut Porridge Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 cup unsweetened almond milk ¼ cup canned coconut milk ¼ cup coconut flour ¼ cup ground flaxseed 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch salt 60 grams fresh blueberries ¼ cup shaved coconut Instruction: 1. Within just a couple days of cutting out carbs and raising fats, ketone concentrations in the blood rise and the brain will begin using them for energy preferentially. The solution to this is simply to consume more fat at the end of a meal. Within a few days after starting to follow a keto diet, your body will enter a metabolic state called “ketosis”. We’ve also included macronutrient and calorie counts as well as leftovers to take the guesswork out and make the start of your keto diet a breeze!

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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. If you train only three days per week, cramming carbohydrates into your muscles immediately following a workout isn't a priority; your regular carbohydrate consumption throughout the day will help with glycogen replenishment. Most importantly, there may be a need to adapt pre-existing medications (see above).

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However, you might need to reach higher levels of ketosis for high-level physical performance. It's known that taking creatine along with carbohydrates increases intramuscular creatine levels due to insulin's effects on creatine transport[12,13] and enhances muscle's creatine storage capacity[13]. Also, you fill you glycogen stores once or twice per week. Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Anxed Pull another face rip another hide steal the waning moon from a dying bride all the world must die all the world must die ripped and skinned alive... Here’s a brief list of the potential benefits of a keto diet: Decreased Hunger. (3, 4) Most diets rely on counting calories, restricting portions, or maintaining willpower. Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. For example, if you recently ate a lot of carbs e.g. a pizza, this can result in misleading high values on the Ketonix. Cream of Tartar Filling: 1 1/2 Cup Almond Flour 1 Tbsp.