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Meat, Fish & Eggs Just about every type of fresh meat and fish is good for a ketogenic diet including beef, chicken, lamb, pork, salmon, tuna, etc. Make sure the check the ingredients of any herb or spice blends to avoid added sugar or MSG. It’s just nutrients without calories, period.   Which boosts more growth hormone (GH), IF or high-intensity interval training (HIIT)? That’s why we created our Keto in Five ecookbook series which includes Breakfast in Five, Lunch in Five, Dinner in Five, and Dessert in Five.

If you didn't buy foods at the grocery store that fit the guidelines, there won't be an easy option in the fridge when you really need it." (A great place to start is this List of High-Fat Keto Foods Anyone Can Add to Their Diet.) What's more, it's especially important to make sure your diet is well-planned when you're eating keto-style, because the foods you can choose from are limited. 33 This may sometimes result in improved focus and concentration, and resolution of brain fog, with an improved mental clarity. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. If you go shopping for salad, realize that one cup equals one ounce. Saturated fats are correlated with sex hormone (androgen) production in males, so it is generally not a good idea to greatly limit your saturated fat intake.[2] However, chronic superfluous saturated fat intake may induce insulin resistance and other metabolic maladies, so going overboard is not what we want either. [3] For keto diet purposes, I think a safe recommendation is to try and keep saturated fat intake at around 20-30% of your total fat intake. But the body does not require carbohydrates for health.

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Protein is needed for repairing and providing the raw material for muscle, tendons, joint cartilage, and even bone. However, fat fuel is like running your body on electric power—it’s a clean, non-toxic and more efficient fuel that can provide even more energy than sugar. Combine the watermelon, spinach, and cucumber in a large bowl.

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Adding intermittent fasting speeds this process even more. Slice the sausages and add them back to the skillet. Intermittent Fasting (IF) is something many people do to control appetite and calorie intake, and it’s common in the keto world. The suggested carbohydrate values in this guide are derived more from anecdote than they are from scientific research so they are certainly open to customization.

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When following a ketogenic diet, most people inherently start with a fat phobia and are scared to lather it on. Nut butters – peanut, almond, cashew, coconut, etc. 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. Improved Cardiovascular Health “Heart-healthy whole grains” aren’t what they’re thought to be. Most people choose the ketogenic diet because they want to lose weight. 3 More on intermittent fasting Whatever option is right for you, find all the recipes below.     Who should NOT do a keto diet?