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As soon as that’s achieved, I recommend reintroducing starchy carbohydrates like potatoes, sweet potatoes and other root vegetables. Although when you first start your keto diet, you can eat whenever you feel hungry, most people decrease the number of eaten meals in a day to 2 meals. Avocado 1/4 Sour Cream 1/4 cup Lunch Option 2: BLT Lettuce Wrap Romaine Lettuce (sliced) 3 large leaves Bacon 6 pieces Chicken (grilled) 2 oz. This may reduce drug side effects and thus increase mental performance.

That’s a condition where the nerves in the feet and hands are destroyed, leading to burning pain and numbness. Keep some bacon, eggs, canned sardines in olive oil, and avocado in the house for quick low carb high fat breakfasts, lunches, or snacks. There are many different meal schedules that you can use based on the demands of your life. Cook the chicken for about 5 minutes on each side, or until their internal temperature reaches 165F 2. It’s also very important to eat at least 2 cups of raw green leafy vegetables every day. For example instead of flour you can use coconut or almond flour, instead of sugar, you can use a sweetener such as stevia, and so on.

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That leaves the rest of your micronutrient consumption to fats — anywhere between 60-75%. Add the following to a skillet with butter or olive oil: Protein: Ground beef, sausage, bacon, chicken, eggs Veggies: Bell peppers, onion, cabbage, mushrooms, asparagus, tomato, zucchini Sugar-Free Seasoning: Salt, pepper, garlic, taco, ranch Cheese: Just grate it on top and let it melt. Nut butters – peanut, almond, cashew, coconut, etc.

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But the body does not require carbohydrates for health. Score the bottom and sides of the dough then bake for 7 minutes at 325°F and let cool. Form 1 tbsp size balls and place on a lined baking sheet. Don’t stress about macros or measuring ketones at first. So please feel free to adjust and personalize it to make it work for you.

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Axe. "This ensures that you're getting a good mix of protein and fat all day long to keep you feeling energized and satisfied." That being said, he encourages people to listen to their bodies and tune in to when they're truly hungry. "If you find that you feel better eating five to six smaller meals spread throughout the day, do what works best for you." Lastly, if you're active, you might need to make some adjustments to take that into account. "For the first one to two weeks, temporarily reducing your exercise load can be helpful as your body adjusts to being in ketosis," he says. "Additionally, for those who have an intense workout schedule, carb cycling may be a good option." Carb cycling essentially means you'll increase your carb intake on the days you're doing exercise, ideally just two to three days per week. "While low-carb days may be around 20 to 30 grams of net carbs daily, high-carb days can range all the way up to 100 grams, although it can vary based on your size and activity level," says Dr. 52 So eat enough to feel satisfied, and if you’re hungry all the time, you should probably add more fat to your meals (like more butter, more olive oil, etc.). Macros will vary on this one depending on the protein and veggies you use. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. They’ve put together this plan to help you succeed. 5g Breakfast: Savory Ham and Cheese Waffles with 2 Slices Thick-Cut Bacon Lunch: Pan-Fried Pepperoni Pizzas Dinner: Cabbage and Sausage Skillet Total macros: Calories: 1,670, Fat: 129g, Protein: 103g, Net Carbs: 20. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. Wheat Grass Juice Powder: This is packed with vitamins and minerals as well as phytonutrients.