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With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. If the concentration is high enough, you’ve successfully entered ketosis! 5g Breakfast: Bacon Breakfast Bombs Lunch: Avocado, Egg & Salami Sandwiches Dinner: Crispy Chipotle Chicken Thighs Total macros: Calories: 1,525, Fat: 118. Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender. Sea Salt Black Pepper White Pepper Basil Italian Seasoning Chili Powder Cayenne Pepper Curry Powder Garam Masala Cumin Oregano Thyme Rosemary Sage Turmeric Parsley Cilantro/Coriander Cinnamon Nutmeg Cloves Allspice Ginger Cardamom Paprika Dill     Dairy Not everyone can tolerate dairy – you should eliminate dairy except for ghee to reduce your inflammation.

You’ll be surprised how many benefits you get from living a low carb lifestyle. 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. Have a look at our low carb for doctors guide.   Disclaimer: While the ketogenic diet has many proven benefits, it’s still controversial. Axe. "This ensures that you're getting a good mix of protein and fat all day long to keep you feeling energized and satisfied." That being said, he encourages people to listen to their bodies and tune in to when they're truly hungry. "If you find that you feel better eating five to six smaller meals spread throughout the day, do what works best for you." Lastly, if you're active, you might need to make some adjustments to take that into account. "For the first one to two weeks, temporarily reducing your exercise load can be helpful as your body adjusts to being in ketosis," he says. "Additionally, for those who have an intense workout schedule, carb cycling may be a good option." Carb cycling essentially means you'll increase your carb intake on the days you're doing exercise, ideally just two to three days per week. "While low-carb days may be around 20 to 30 grams of net carbs daily, high-carb days can range all the way up to 100 grams, although it can vary based on your size and activity level," says Dr. The keto diet was first introduced by endocrinologist named Dr.

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But its long-term effects are not as promising as their short-term rewards. 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. Combine the eggs, parmesan, and psyllium husk powder with the Italian seasoning and a pinch of salt in a blender. Summary A healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Another benefit of being keto-adapted is that you can eat ~50 grams of net carbs a day to maintain ketosis. These include green, leafy vegetables such as spinach, as well as cruciferous vegetables such as kale, broccoli, and cauliflower.

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The limit that you need to stick to in order to be in ketosis is 20 to 25 grams of net carbs per day or less. It will take the guesswork and stress out of your diet and help you create the dream body and great health you’ve always desired and deserved. Very Active: This category includes heavy physical work, regular exercise at a gym, or sports 6 to 7 Days a week. If there are any ingredients or recipes you don’t like, then switch out the recipe with one of our many other ones (you can find our Keto recipes here).

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It's because ketones have a 'protein sparing' effect. Breaking down glycogen releases a good amount of water. Add the onion and cook until translucent, about 5 minutes. Even when following a ketogenic diet, you still need to burn more energy than you consume in order to lose weight, and eating more than what your body needs will be counterproductive for your progress. To make nutritional yeast easier to consume, I put it in tablets, which you can even break in half to take. 8 This appears to be especially true if you base your diet on real keto foods, and try to only eat when you’re hungry. Print out and take the shopping list with you when you go shopping. Olive Oil 1/2 tbsp Mushrooms 3/4 cup Butter 1 tbsp Garlic (minced) 1 tsp Spices (ground thyme) 1 pinch Heavy Whipping Cream 3 tbsp Asparagus (steamed) 1/2 cup Butter 1 tbsp Dinner Option 2: Baked Salmon With Loaded Baked "Potatoes" Note: Combine all ingredients except salmon, and bake at 350 until browned. 56 Exercise is not necessary to get into ketosis, but it may be helpful.