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68 Urine strips Breath ketone analyzers Blood ketone meter   1. Most of the time I'll go with a spinach salad as spinach have more fibers than lettuce and you need your greens. You should be eating your leftover calories in fat.

24  If there is not enough vitamin C, you lose collagen, which keeps your arteries strong. Homemade sodas with flavored xylitol—these are great. Place the steak on the grill or in a pan, and cook for about 5 minutes per side, or to your preferred level of doneness 3. Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. Male (36 years old, 175 pounds, very active) : 4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day.

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5 g Prep Time: 40 minutes | Cook Time: 0 minutes Ingredients: 4 slices thick-cut bacon 2 large eggs ¼ cup cubed butter 2 tablespoons mayonnaise Salt and pepper Instructions: 1. In the beginning, it's like trying to convince people 1,000 years ago that the world is in fact round, not flat." Still, it can be hard to get enough fat when you first start this diet.

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60-75% of calories from fat (or more) 15-30% of calories from protein 5-10% of calories from carbs Most of your calories are coming from fats, as opposed to other low-carb diets like the Paleo, which comes from protein. Remember that the purpose of food is to supply all your nutrients and not to balance calories. This guide was designed to help you kick-start your keto diet and get you into ketosis! 7 Many people get so satisfied on a keto diet – with less hunger – that they automatically eat less and lose excess weight.

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Step 3 : Find out how much protein you need Getting the right amount of proteins is key to the Ketogenic diet! In a rush? ​Jump to the best ​Apple Cider Vinegar ​Supplements here! Furthermore, the food should primarily be high in fat, and only moderately high in protein, as excess protein can be converted to blood sugar in the body. Eggs Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat Benefits: Eggs contains the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium. It’s also very important to eat at least 2 cups of raw green leafy vegetables every day. Teryn Sapper, MS, lead registered dietician for the Department of Human Sciences at The Ohio State University, has written out a sample meal plan to get you up and running. Spiced Pumpkin Soup Calories: 250, Fat: 20 g, Protein: 10 g, Total Carbs: 8 g, Fiber: 2 g, Net Carbs: 6 g Prep Time: 15 minutes | Cook Time: 40 minutes Ingredients: 2 tablespoons unsalted butter 1 small yellow onion, chopped 2 cloves minced garlic 1 teaspoon minced ginger ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Salt and pepper to taste ½ cup pumpkin puree 1 cup chicken broth 3 slices thick-cut bacon ¼ cup heavy cream Instructions: 1. Vegetables Eat plenty of non-starchy veggies including asparagus, mushrooms, broccoli, cucumber, lettuce, onions, peppers, cauliflower, tomatoes, garlic, Brussels sprouts and zucchini.