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This guide will help you decide, and if you do decide to cheat, it will help you do it smarter Avoiding special products Another common mistake on a ketogenic diet is being fooled by the creative marketing of special “low-carb” products. Heat the butter in a large skillet over medium heat. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. 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).

Remember to always check the specific macros per serving, as some protein powders can be quite high in carbs. When starting keto, you cut out lots of processed foods and eat more whole, natural foods. You can also follow our keto foods guidelines, and you can fairly easily stay keto without counting the carbs (though it may still be smart to count once in a while, just to make sure). Allow you to lose fat without losing muscle when cutting.

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Some people will insist that no direct starch or sugar sources should be ingested as they will prevent ketosis but in minute amounts that is highly unlikely, especially for larger individuals. The keto diet is currently being used as a safe and effective addition to the treatment of several types of cancer and can help slow tumor growth. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it.

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Combine the watermelon, spinach, and cucumber in a large bowl. Axe. (Related: 8 Things You Need to Know About Exercising on the Keto Diet.)  Keto Foods Meal Plan While it will probably take a little bit of trial and error to figure out your go-to meals while doing keto, here's a sample keto meal plan to get you started. Nuts Despite being generally keto-friendly, nuts are very calorically dense and some nuts are also high in carbohydrates. That 1 teaspoon of sugar can even come from non-carbohydrate sources, like protein.

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Option 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese. Snack Recipes Tropical Coconut Balls (2 servings) 1 cup shredded, unsweetened coconut ¼ cup almond flour 2 tbsp ground chia seeds 6 tbsp full-fat coconut milk 10-15 drops alcohol-free stevia 1-2 tbsp coconut oil, melted 2 tbsp pineapple juice or lemon juice zest of 1 lemon ⅛ tsp sea salt Instructions 1. Then on the other end, there's a C double bonded to an O and a CH3 group. Don’t worry too much about that right now since I’ve discussed the difference net carbs and total carbs, plus how to calculate net carbs, in the answer right below this one) When it comes to a keto diet, it’s important to note that every person’s body is different. In addition, reducing carbs reduces insulin levels, which reduces sodium stored by kidneys25. Dig into this yummy selection of simple yet exquisite meals, happy tastebuds under 20 g carbs per day. Besides the high amount of healthy fat, avocado has many health benefits and contains few net carbs.  If you miss fruit too much, you can still enjoy some in moderation, especially berries.  Make sure that you’re choosing options that are lower in carbohydrates and contain a high amount of antioxidants, such as blueberries, blackberries, raspberries, and strawberries. When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. While in ketosis your body is using ketone bodies for energy instead of glucose. Bacon Breakfast Bombs Calories: 535, Fat: 49 g, Protein: 21 g, Total Carbs: 4. Do you need tips and tricks for how to add fat back into your food? We partner with third party advertisers, who may use tracking technologies to collect information about your activity on sites and applications across devices, both on our sites and across the Internet.