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Use your slow-cooked meat for easy stir-fries and to add into soups or salads. If you like or dislike certain recipes, feel free to shift things around. That sounds complicated, but it comes down to 75-100 grams of protein per day for most people, and between 25-40 grams of protein per meal (depending on how many meals per day you’re eating). If you want to slam a protein shake post-workout, that's probably fine as long as you've got room for it in your macros.

5 g Prep Time: 10 minutes | Cook Time: 15 minutes Ingredients: 1 tablespoon olive oil ¼ cup diced yellow onion ¼ cup diced green pepper 2 tablespoons diced celery 6 ounces ground pork ¼ teaspoon onion powder ¼ teaspoon garlic powder 2 tablespoons soy sauce 1 teaspoon sesame oil 4 leaves butter lettuce, separated 1 tablespoon toasted sesame seeds Instructions: 1. Season the salmon with salt and pepper then add to the skillet skin-side down.

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We make sure each and every recipe is delicious, nutritious and will keep you under your daily carb limit, even if you go for seconds. Spoon 3 tablespoons of low-carb tomato sauce over each crust. To calculate net carbs, do the following calculation: Net Carbs = Total Carbs – Fiber But it’s important to note that you may need to tweak your net carbs intake to get the ratio that’s right for your body, since everyone’s different. Studies showed that a very low-carb diet is more effective than a low-fat diet for weight loss (13).

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These should only be attempted if your results using the standard keto diet methods came up short. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined. JS Volek, MJ Sharman, AL Gómez, DA Judelson, MR Rubin, G Watson, B Sokmen, R Silvestre, DN French, and WJ Kraemer, “Comparison of Energy-restricted Very Lowcarbohydrate and Low-fat Diets on Weight Loss and Body Composition in Overweight Men and Women,” Nutr Metab (Lond).

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Experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes. "Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. Fat is Making a Comeback We’re starting to understand that carbs in large quantities are much more harmful than previously thought, while most fats are healthy and essential. Turn up the heat and cook until the mixture bubbles. This is when your glycogen decreases (the glucose stored in muscles and liver), you carry less water weight, muscle endurance increases and your overall energy levels are higher. If you find this 7-day meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use. So tons of protein is not necessary." What happens if you go too high? Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion. Check out Ketogenic Diet Recipes database : How Do I Know I'm In Ketosis?