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Of course, if you want more variety and a detailed Keto meal plan, then please download our free 28-day Keto meal plan here. Use your slow-cooked meat for easy stir-fries and to add into soups or salads. I did notice that not many diets included vegetables.

Breakfast Option 1: Spinach, mushroom, and feta omelet with keto coffee (coffee with adding fat such as MCT oil, butter, or bone broth protein). "This breakfast is a good source of protein and healthy fats that will keep you feeling full to curb midmorning cravings," says Dr. Yes, you can drink alcohol on keto, but there are a couple of catches. You can find much more information about your privacy choices in our privacy policy.

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That’s why we created this free Keto diet meal plan. So you don’t have to think about what’s Keto and what isn’t. 5 g, Net Carbs: 5 g Prep Time: 10 minutes | Cook Time: 10 minutes Ingredients: 4 Easy Cloud Buns 1 teaspoon butter 4 large eggs 1 medium tomato, sliced into 4 slices 1 ounce fresh mozzarella, sliced thin 1 small avocado, sliced thin 2 ounces sliced salami Salt and pepper Instructions: 1. Option 3: Spicy guacamole with raw zucchini slices. Cook the chicken thighs for 8 minutes then flip and cook on the other side for 3 to 5 minutes. Combine the cabbage, sauerkraut, onions, chicken, and bacon in a large bowl 2.

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Some people will insist that no direct starch or sugar sources should be ingested as they will prevent ketosis but in minute amounts that is highly unlikely, especially for larger individuals. However, some lose much faster (often younger men), some a bit slower (often women over 40). Cook the bacon in a skillet over medium-high heat until very crisp then chop fine. However, your fat ratio must always be significantly higher than carbs and proteins.

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Serve alongside the chicken thighs Vanilla Creme Gummies (2 servings) ½ cup cocont cream, cream from the top of a chilled container of full-fat coconut milk 1 tsp vanilla extract 5-10 drops alcohol-free stevia, to taste Pinch sea salt 2 tbsp gelatin Silicon mold Instructions 1. By the 14th of July, I dropped down to 208 pounds and I was excited. If you aren’t living alone, make sure to discuss with your family or housemates before throwing anything out. Or, let us fix it for you, just keep reading below!     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? 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. Having some super-fatty treats to help you hit your ambitious macros is also a must. Option 3: Spicy guacamole with raw zucchini slices. Join our Real Food Keto Weight Loss Facebook Group. A rough guideline is about 5% energy from carbohydrates (the fewer carbs, the more effective), 15-25% from protein, and around 75% from fat.