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A systematic review and meta-analysis [strong evidence] ↩ Learn more about eating when hungry What is “real” keto foods? When following a ketogenic diet, you would need to keep an eye on your daily macros, and especially on the amount of carbohydrates that you’re eating. Only 10 percent of fat will become glucose after digestion.

For example, if you only cook for yourself, you might want to make 1 serving at a time, or make as many servings as you want and keep the leftover for the next days. Once the garlic and onions are fragrant, add the avocado. Puree the soup using an immersion blender then return to heat and simmer for 20 minutes.

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Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Once you have your total calories figured out, you just need to do a bit of math: Multiply each gram of carb and protein you’ll be eating each day by 4, since there are 4 calories in each gram of carbs and protein.

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This is a rough outline for how to create your own simple meal plan for each week. Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs.

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There are several healthy supplements that I recommend, most of which can be found on my website. There is a common phrase in the keto community, “Protein is a goal, fat is a lever, and carbs are a limit.” This is a good rule of thumb to stick to, and we’ll explain to you how to apply it. #1 – Protein The body needs a certain amount of protein to maintain healthy tissues, and, in case you’re also working out, to increase muscle mass. It also requires that you closely monitor how much protein you eat, so that you don’t go over 12-15% of your calories from protein. This week’s meal plan offers three hearty meals per day. Separate two of the eggs and set the other two aside. This is when your glycogen decreases (the glucose stored in muscles and liver), you carry less water weight, muscle endurance increases and your overall energy levels are higher. Raspberries for example contains the most fibers you can find in fruits, so they're a good choice. Use a knife to cut diagonal slits along the edges, leaving the middle 4 inches untouched. If you eat enough fat, the body will only need to burn that, not your stored body fat. Our favorite choice when it comes to MCT oil is definitely Onnit. 5 g, Protein: 35 g, Total Carbs: 5 g, Fiber: 0 g, Net Carbs: 5 g Prep Time: 15 minutes | Cook Time: 25 minutes Ingredients: 4 large eggs, divided 2 scoops (40g) egg white protein powder 1 teaspoon baking powder 1/3 cup melted butter ½ teaspoon salt 1 ounce diced ham ¼ cup shredded cheddar cheese Instructions: 1.