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If you stick to eating just the foods below, then you’ll almost definitely get into ketosis and you’ll likely lose weight. Therefore, you can split up your “added” carbohydrates anyway you prefer as long as they are ingested around the training window. Start taking these carbohydrates (usually the first bit in liquid form) right after your last workout on Friday night.

Macros will vary on this one depending on the protein and veggies you use. There are an endless variety of ways to cook eggs, so you’ll never get bored with them. Fat burning is significantly increased, while insulin – the fat-storing hormone – levels drop greatly. Muscle glycogen means better performance in the gym.

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It has multiple benefits that go beyond weight control, such as improving blood sugar regulation and insulin sensitivity, lowering the risk of Type 2 Diabetes and of heart disease, and it possibly even protecting against cancer. Bacon Breakfast Bombs Calories: 535, Fat: 49 g, Protein: 21 g, Total Carbs: 4. A systematic review and meta-analysis [strong evidence] ↩ Learn more about eating when hungry What is “real” keto foods? Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free?

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Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers. This is an adaptation period, where we’re essentially re-training our muscles and our brain to use fat as the primary fuel source instead of glucose. Bone broth is good—even during the fasting period between meals. The Truth About Fat You may be thinking, “but eating a lot of fat is bad!” The truth is, dozens of studies and meta studies with over 900,000 subjects have arrived at similar conclusions: eating saturated and monounsaturated fats has no effects on heart disease risks7,8. 5 g, Protein: 22 g, Total Carbs: 12 g, Fiber: 2 g, Net Carbs: 10 g Prep Time: 10 minutes | Cook Time: 20 minutes Ingredients: 6 large Italian sausage links ½ head green cabbage, sliced 2 tablespoons butter ¼ cup sour cream ¼ cup mayonnaise Salt and pepper Instructions: 1. On the other hand, if fruit is irreplaceable, there are also some keto-friendly fruits, such as berries, some fruits which may be eaten in moderation, such as apples and pears, and then the high carb, high-fat fruits such as bananas and pineapples and cherries, which should be avoided.

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However, if you have any medical/health conditions it is most wise to direct your questions to your physician prior to starting a keto diet. Your mixers also may have carbs in them, so choosing something like tonic water over a soda will keep you within your limits. Option 3: Spicy guacamole with raw zucchini slices. The ‘traditional’ keto diet is usually called the Standard Ketogenic Diet (SKD). Repeat the layers of sauce, zucchini, and ricotta. 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.