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Serve the frittata topped with your favorite hot sauce Eggplant & Bacon Sauté (2 servings) 6 strips bacon, chopped ¼ onion, diced 1 clove garlic, minced 1 medium eggplant, chopped (approx. Foods like pastas, rice, breads, potatoes, candies, pastries, juices, sodas, and most sweet or starchy foods should be avoided on a keto diet. Whisk together the eggs and heavy cream with salt and pepper. During the last 1-2 minutes of cooking, add the basil and tomatoes.

Eat grass-fed and/or organic meat and wild-caught fish whenever possible. Whip the egg whites and cream of tartar until stiff peaks form. Canola Oil Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol. (3) Coconut Oil Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat Benefits: While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.

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Quick Note Since snacks are optional, ingredients that are needed to make snack recipes are marked with an asterisk (*) for easy identification. 5 g Prep Time: 15 minutes | Cook Time: 5 minutes Ingredients: 3 tablespoons low-carb marinara sauce 1 small zucchini (60g), sliced very thin into rounds 2 tablespoons ricotta cheese 3 ounces shredded mozzarella Dried oregano Instructions: 1. Preheat the oven to 350°F and lightly grease a two ramekins. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings.

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Within just a couple days of cutting out carbs and raising fats, ketone concentrations in the blood rise and the brain will begin using them for energy preferentially. Dinner Recipes Cheesy Single-serve Lasagna Calories: 325, Fat: 19 g, Protein: 29 g, Total Carbs: 10 g, Fiber: 1. Focus first on reducing your daily net carb intake to under 25 grams. (Net Carbs = Total Carbs – Fiber) Ketone Levels Many other websites will also recommend you measure your ketone levels (with ketone sticks or meters) and tell you that you have to get above certain levels to be in ketosis. This is partly the reason why the keto diet has been so successfully used to treat lots of different conditions, including Alzheimer’s (5). Most people choose the ketogenic diet because they want to lose weight.

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And /r/keto is place to share thoughts, ideas, benefits, and experiences around eating within a Ketogenic Diet. Fiber is OK to eat, since it doesn’t directly affect blood sugar levels. Water is the perfect drink, and coffee or tea are fine too. Drain the tuna then flake it into the skillet and stir in the remaining ingredients. 7 Time Protein Fats Carbs Cals Total Meal 1: Breakfast 0 80 Protein(cals) Egg, 2 whole 14 12 0 164 541. During the last 3 minutes, add the spinach to the skillet and cook until wilted. Blend on high speed for 30 to 60 seconds until smooth. 15 = 27 lbs. of fat 180 lbs. - 27lbs. = 153 lbs. lean mass 153 lbs. x 0.