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Because of this, you’ll want to consume extra electrolytes any time you are on a ketogenic plan. The general rule is this: Eat the smallest amount of carbs it takes to allow maximum output in the gym. The best way to find out your ideal foods is to experiment. Best of all, you get a free 14-Day Keto Meal Plan with full step-by-step recipes to help you kickstart your keto diet! Combine the eggs, parmesan, and psyllium husk powder with the Italian seasoning and a pinch of salt in a blender.

Nut butters – peanut, almond, cashew, coconut, etc. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. Then you take your body fat in pounds and subtract it from your total weight, like this: 200 – 40 = 160. You can use the Ketone Test Strips to test your ketone level. Try adding some more protein to your daily diet to counter the drop in blood sugar, and eat more salt and potassium containing foods. Cook the chicken thighs for 8 minutes then flip and cook on the other side for 3 to 5 minutes.

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To enable this feature and get access to 90+ low-carb or keto meal plans, and much more, try our membership – it’s free to try out for a month! Although we listed a couple below, I encourage you – as much as possible – to avoid ‘keto’ processed foods. Cook the bacon in a skillet over medium-high heat until very crisp then chop fine. Note: Dietary fiber is sometimes listed as soluble or insoluble.

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Once the bacon is almost complete, add the onion, garlic, and eggplant to the pan. Some people can’t digest cabbage or cruciferous veggies.

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Bake for 30 minutes until the buns are firm to the touch. This period isn't easy, I was used to a pretty low fat diet and sometimes that much fat gave me a bit of nausea. The formula gives you the potential ketone ratio of any meal, depending on the macronutrients of the meal. Conclusion In Part 2 of this article, we'll go over how you should set up a TKD for those who want to keep their carbohydrate intake slightly higher on a daily basis so as to allow for more intense training levels. S., et al., Mechanism of insulin's anabolic effect on muscle: measurements of muscle protein synthesis and breakdown using aminoacyl-tRNA and other surrogate measures. L., et al., Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. 21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat. #3. Potential side effects of a keto diet When you suddenly switch your body’s metabolism from burning carbs (glucose) to fat and ketones you may have some side effects as your body gets used to its new fuel, especially during day 2-5. So, if you take a pre-workout, you should be able to continue without issue.