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In a world full of sugar, cereal, pasta, burgers, French fries and large sodas, you can see how carbs can easily be overconsumed. Now it’s your turn to have the dream body you deserve and the vital health you’ve always wanted!

5 g Prep Time: 10 minutes | Cook Time: 40 minutes Ingredients: ½ (10-ounce) bag frozen spinach, thawed 6 large eggs 2 tablespoons olive oil ½ teaspoon dried Italian seasoning Salt and pepper ¼ cup ricotta cheese ¼ cup grated parmesan cheese 2 ½ ounces shredded mozzarella cheese 1 ounce sliced pepperoni Instructions: 1. Hunger is one way to know if you’re in fat burning, because the longer you do keto, the less hungry you’ll be. As we explain extensively in our keto diet mastery, the principle of the keto diet is to “eat fat to burn fat.” By heavily restricting carbs — your body’s primary fuel source — your body begins to burn your fat stores for fuel instead, which produces ketones.

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5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 6 large eggs 6 tablespoons grated parmesan cheese 3 tablespoons psyllium husk powder 1 ½ teaspoons Italian seasoning 3 tablespoons olive oil 9 tablespoons low-carb tomato sauce, divided 4 ½ ounces shredded mozzarella, divided 1 ½ ounces diced pepperoni, divided 3 tablespoons fresh chopped basil Instructions: 1. Just follow along with the meal plan for the first 2 weeks. In order for the walls to be repaired and thus prevent “clogging”, Vitamin E must be used. Pickles Protein bars If you want more snack ideas, check this Keto Snack Ideas List!

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Unlike other fats, MCT oil does not go through the lymphatic system. In addition to checking in with a dietitian if you're able, Stefanski recommends that you "talk to your doctor and make sure she or he is aware that you'll be starting a diet that completely changes how your body metabolizes energy." You might also want to check your most recent bloodwork levels for things such as cholesterol, vitamin D, and other indicators of health because these can change while on keto. This week’s meal plan offers three hearty meals per day. Two to three ounces of nuts in a given meal should be fine, but use less if you have a gallbladder issue.

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Full meal plan → Mon Tue Wed Thu Fri Sat Sun Dairy free #7 No dairy? 33 This may sometimes result in improved focus and concentration, and resolution of brain fog, with an improved mental clarity. There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. Download Our Free Keto Food List “Cheat Sheet” Images: Copyright (c) joanna wnuk, grafnata, snyfer, Nitr, arinahabich from Fotolia KETOGENIC DIET FOOD LIST INFOGRAPHIC Please pin this detailed Ketogenic diet food list infographic on Pinterest. 4 (October 2001): 898–905. www.ncbi.nlm.nih.gov/pubmed/11581442/. Season with salt and pepper then sear on one side, about 3 to 4 minutes. Typically, HDL (good) cholesterol rises, LDL (bad) cholesterol drops and triglycerides plummit, producing a much reduced risk of heart disease. [4,5] Brain Fog This does not happen to everyone though some experience it only in the initial 'metabolic switch' period. There is a huge psychological component to conquer before you can become successful with the keto diet. Electrolytes are a big deal on the keto diet, since the lost water carries with it some of our stored minerals. Toss together just until the basil is lightly wilted 4. Controversial topics related to a keto diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat, whether the brain needs carbohydrates and restricting calories for weight loss.         2. Preheat the oven to 450°F and cut the avocado in half.