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This crucial step will help prevent moments of weakness from ruining all your hard work. I'm happy to share this 7-Day Ketosis menu with you. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why?

Although not dairy, unsweetened almond milk and coconut milk are both good milk substitutes. Pepperoni, Ham & Cheddar Stromboli Calories: 525, Fat: 37 g, Protein: 32 g, Total Carbs: 16 g, Fiber: 8 g, Net Carbs: 8 g Prep Time: 20 minutes | Cook Time: 20 minutes Ingredients: 1 ¼ cups shredded mozzarella cheese ¼ cup almond flour 3 tablespoons coconut flour 1 teaspoon dried Italian seasoning Salt and pepper 1 large egg, whisked 6 ounces sliced deli ham 2 ounces sliced pepperoni 4 ounces sliced cheddar cheese 1 tablespoon melted butter 6 cups fresh salad greens Instructions: 1. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. If you’re using spice blends, look for the ones with no added sugar.

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Serve the salmon over a bed of cauliflower rice topped with the avocado cream. How to use this plan: You should become fat adapted first before following this plan as we include carb-up meals in this plan. Perhaps you think a low-carb diet is too restrictive. Glucose (sugar) is actually a secondary or alternative source of energy. Mash the chopped eggs with the butter then stir in the mayonnaise, salt, and pepper. Option 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese.

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Spoon 1/3 of the batter into the skillet and spread in a circle then cook until browned underneath. Add the chopped beef along with the curry powder and salt.

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Apple cider vinegar is vinegar that is made from crushed apples. Saturated fat intake on keto diets—considerations It is inevitable that when you start a keto diet, your saturated fat intake will increase accordingly, but this doesn’t mean you should start relying heavily on saturated fat and disregard unsaturated fat intake. Place the mixture in a ziplock bag with the steak and refrigerate for 4-6 hours 2. Week 2 Breakfast: Fat-Busting Vanilla Protein Smoothie Lunch: Easy Cheeseburger Salad Dinner: Chicken Zoodle Alfredo Total macros: Calories: 1,530, Fat: 113. N., a dietitian based in York, PA, who specializes in the ketogenic diet. "Set a start date and get prepared by reorganizing your pantry, planning out meal and snack options, and purchasing appropriate foods and dietary supplements," she says. "The biggest reason people have a hard time sticking with keto is that people don't have enough interesting foods to turn to, and high-carb favorites win out over good intention. D., “A Randomized Trial of a Low-Carbohydrate Diet for Obesity — NEJM,” N Engl J Med 2003; 348:2082- 2090. . Then prep sauce by combining all other ingredients. Combine the watermelon, spinach, and cucumber in a large bowl.