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Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. Books The Art and Science of Low-Carbohydrate Performance by Stephen Phinney and Jeff Volek. Add the bacon fat to the soup along with the heavy cream. Feel free to replace any of the recipes with your personal choice.

This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all. Well, that’s because our bodies are designed to have 2 ways of getting energy. IF is choosing a smaller window of time during the day to consume your daily allowance of calories, and using the rest of the time to fast, or not eat anything.

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Sweet Blueberry Coconut Porridge Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 cup unsweetened almond milk ¼ cup canned coconut milk ¼ cup coconut flour ¼ cup ground flaxseed 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch salt 60 grams fresh blueberries ¼ cup shaved coconut Instruction: 1. You *must* have a plan. "Never try to wing a keto diet," says Julie Stefanski, R. Ending the Keto Flu The best way to avoid (or end) the keto flu is to add more sodium and electrolytes to your diet. Just follow along with the meal plan for the first 2 weeks. Try a cup of bouillon or two daily, plus as much water as you need. It works so well that sometimes I have to force myself to reach my 1500 calories a day.

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Dried fruit should also be avoided as it usually contains preservatives to extend its shelf life, and too much sugar. Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. 8 Total Max's MB (in milk) 1 serve 44 2 33 326 0 Meal 4: 0 194 Protein(cals) Tuna 200g 44 10 0 266 91. This makes logical sense: if something has an effect, doing more of it often has a stronger effect. Download a FREE copy of our 14-Day Keto Meal Plan 2 Full Weeks of Delicious Recipes!

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Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Add the onions, peppers, and celery and sauté for 5 minutes until tender. Read More: Why Weight Loss is NOT a Linear Process Q. Lettuce Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat Benefits: Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamin A and vitamin C. So you first need to calculate lean muscle: Lean Muscle = Total Weight in Pounds x Body Fat Percentage As a Decimal So let’s say you weigh 150 lbs and have a 20% body fat percentage.