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Oils are a great way to increase your fat consumption without increasing your protein intake. Lunch: Tuna Caesar Salad 1/2 can tuna 1/4 onion, chopped 1/2 tbsp mayonnaise salt and pepper 2 cups of romaine lettuce, chopped 1 tbsp parmesan cheese 1/2 tbsp Caeser dressing Dinner: Steak with Broccoli 4oz beef steak, however way you like  2 cups of steamed broccoli with butter  Day 4 Breakfast: Avocado Cup 1 avocado 2 whole eggs salt and pepper Cut the avocado in half. if the seed is small, scoop out extra avocado to make enough room for an egg.

Electrolytes greatly help with constipation, too. Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.

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They’d do the following: Calories of Fat Per Day = 2000 calories per day – 480 calories of protein – 100 calories of carbs. Fry the egg in the butter until cooked to the desired level then serve over the soup. This can cause your doctor to fail to identify the early signs of prediabetes.

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Add the sausages and cook until browned and almost cooked through. Sugar Cravings: As your body goes through the process of revamping itself to burn fat instead of sugar, there’s an approximately 2-5 day transitional period in which carb cravings will be worse.

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Entrée-Keto Paprika Chicken Ingredients: 4 Boneless, Skinless Chicken Breasts 3 Tbsp. A systematic review and meta-analysis [strong evidence] Low-carb diets might increase metabolism – potentially increasing fat burning – by between 200 and 500 calories per day: British Medical Journal 2018: Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial [moderate evidence] Learn more ↩ Randomized controlled trials, the gold standard of scientific research on diet and health. Or if you’re doing Keto for therapeutic reasons and need much higher ketone levels, then measuring ketones and perhaps supplementing with exogenous ketones can be useful as well. That is why this is the best option to lose fat and keep muscle mass. You just want to have enough meat cooked so you don’t have to waste time cooking meat during the week. To make nutritional yeast easier to consume, I put it in tablets, which you can even break in half to take. Note that the smoothies are a bit higher in carbs.