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Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. In order to do that, you’ll need to plan your meals, whereas you’ll be eating more of certain foods and limiting or avoiding others. If your current meal plan is not working for you, maybe it’s time to switch to a different meal plan to get different results. Lunch Recipes Mozzarella Tuna Melt Calories: 550, Fat: 36 g, Protein: 45 g, Total Carbs: 11.

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. Of course, most mothers have switched to giving their babies the carbo-induced, sugary infant formula. 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. And Total Pounds of Body Fat = Total Body Weight  x Body Fat Percentage as a Decimal Let’s say you’re 150 lbs and you have 15% body fat.

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It is still possible to follow this diet in case you wish to consume less animal products, however, it would require some more careful planning. Mash the chopped eggs with the butter then stir in the mayonnaise, salt, and pepper. 8 Common Keto Mistakes That Beginners Make, and How to Avoid Them 7 Myths About the Keto Diet That You Should Stop Believing What to Keep in Mind When Creating Your Ketogenic Meal Plan If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. 100 + 640 = 740 Then take your total calorie intake per day (let’s say you should be eating 2000 calories per day) and subtract your calories in carbs and protein from that number. Keto-friendly beverage choices include: Water: Water is the best choice for hydration and should be consumed throughout the day.

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Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz. You are now able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on are all good options here.

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If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. Also, the Ketosis metabolism works in a way to suppress your appetite, which naturally leads to a calorie deficit. You need both plant and animal foods to get your daily requirements. However, in order to determine just how many carbs you personally should be consuming, a little trial and error is necessary. Also, you fill you glycogen stores once or twice per week. Blend on high speed for 30 to 60 seconds until smooth.