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For example, if you only cook for yourself, you might want to make 1 serving at a time, or make as many servings as you want and keep the leftover for the next days. Staying on a ketogenic diet means eating so few carbohydrates that when your glycogen stores empty, your body cashes-in on a process called 'ketosis' for energy. Eating sugar with protein greatly spikes insulin which is exactly what you’re trying to avoid. Preheat the oven to 450°F and cut the avocado in half. Add the eggs and boil them for 10 minutes before transferring to an ice water bath. Quite a lot of people within the population can go quite high in their carbohydrate consumption and stay in ketosis, granted they have no blood sugar dysregulation.

Here are some examples:     For more information on dessert type keto-friendly recipes, click HERE.   Frequently Asked Questions on Ketosis and Intermittent Fasting What is a ketone? Keto-friendly beverage options must be sugar-free. The keto flu happens commonly to keto dieters due to low levels of sodium and electrolytes and has flu-like symptoms including: Fatigue Headaches Cough Sniffles Irritability Nausea It’s important to note that this isn’t the real flu! Nutrition and Metabolism Research Group, Department of Foods & Nutrition. Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process.

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Nut butters – peanut, almond, cashew, coconut, etc. It would also be better to leave the skin on the chicken if possible.   7. If you ever run into any issues or have any questions, be sure to leave a comment or contact us directly!

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Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender. It would have made this list way too long to list the # of carbs in each food, so just be aware that if a food tastes a bit sweet (like a carrot or tomato can), then it likely has more carbs than foods that don’t taste sweet (meats, olives, avocados, limes, etc.). Preheat the oven to 375°F and grease a pie plate with cooking spray. Simmer the soup until it thickens to the desired level then remove from heat.

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This is good news for those interested in or currently living a cyclical ketogenic lifestyle. Some people who have severely compromised kidney health will want to discuss this type of diet with their doctor before they start, though ketosis and increasing protein has not been shown to damage normal kidney health (4). 5 g Prep Time: 10 minutes | Cook Time: 10 minutes Ingredients: 1 tablespoon olive oil ½ cup diced yellow onion 8 ounces canned tuna ¼ cup mayonnaise 2 large eggs, whisked 2 ounces shredded mozzarella cheese Salt and pepper 1 green onion, sliced thin Instructions: 1. Go to my YouTube channel under Playlists, then Recipes; or to www. It doesn’t matter how great something sounds on paper or in theory if you can’t/won’t stick to it. Some people eventually decide to do one meal per day; but for now, just focus on going to two meals per day. Yes, you can drink alcohol on keto, but there are a couple of catches.