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In order to achieve these ratios without a preset meal plan from a dietitian or doctor, some food tracking is probably going to be necessary. If you burn an average of 1,800 calories and eat 2,000 calories per day, you will gain weight.

Vegetables Eat plenty of non-starchy veggies including asparagus, mushrooms, broccoli, cucumber, lettuce, onions, peppers, cauliflower, tomatoes, garlic, Brussels sprouts and zucchini. A long-term ketogenic diet can help you lose body fat and maintain a healthy weight. There is a huge psychological component to conquer before you can become successful with the keto diet. Macronutrients (macros) are molecules that our bodies use to create energy for themselves – primarily fat, protein and carbs. Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116. Keep things simple and stick to the basics: meat, veggies and salads, avocados, eggs, and some nuts from time to time.

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Carbohydrates (carbs) are a macronutrient found in things like starches, grains and foods high in sugar. The solution to this is simply to consume more fat at the end of a meal. Option 3: Spicy guacamole with raw zucchini slices.

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This initial keto-adaptation process usually takes about four weeks to complete, at which point you'll reach peak fat-burning adaptations. So, fat fuel is a much more efficient, cleaner and healthier fuel than sugar.

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Drizzle with avocado oil and sprinkle with apple cider vinegar. They’d do the following: Calories of Fat Per Day = 2000 calories per day – 480 calories of protein – 100 calories of carbs. Fat Fast This short-term hack originated in clinical settings to help obese patients shed excess fat quickly.  It was described in Dr. Ketosis is a state in which the body is using ketones as its primary fuel. While there are many causes for it, chronic inflammation was said to be a common condition (3).