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Weight Training: Weight or strength training 3-4 times a week. This may reduce drug side effects and thus increase mental performance. Learn more: Food for thought: Does the brain need carbs? Beans, corn, rice, legumes and other starchy foods also need to be completely avoided. Heat the butter in a large skillet over medium-high heat. But remember that this is just a guide to help you on Keto…it’s not a strict guideline.

This is important because one of the primary triggers of insulin is eating. Toss together just until the basil is lightly wilted 4.

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Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. Cook the pancakes until bubbles form in the surface of the batter then flip them.

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5 g Prep Time: 15 minutes | Cook Time: 35 minutes Ingredients: 4 deboned chicken thighs Salt and pepper 1 small zucchini, sliced 2 small carrots, peeled and sliced 1 small parsnip, peeled and sliced 2 cloves garlic, sliced 3 tablespoons olive oil 1 tablespoon balsamic vinegar 2 teaspoons fresh chopped rosemary Instructions: 1. When and How Much to Eat One thing many people love about keto diet meal plans is that tracking your food is optional. "One of the biggest benefits of the ketogenic diet is that there's no need to meticulously track your calories like you may in other diets," notes Dr. Fruit juice, dried fruits & canned fruits usually have added sugar which ​are NOT keto friendly. Melt the butter in a large saucepan over medium heat. But basically, focus on eating good quality, minimally processed real food.

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Crack an egg into each ramekin and season with salt and pepper to taste. Keto Meal Plan Guidelines Keep in mind that everybody has different needs, you'll also have to adjust your plan as you lose weight since your needs will change. You’ll enjoy all of this and plenty more while staying below 13 grams of carbs per day. Molecular and Cellular Biology, 33(18):3659-66.   23 Kibirige, D. et. al. (2013). Glycogen is stored alongside water in the body, so as the glycogen gets burned, the water is released. To get you started with your diet, we’ve created a 14-Day Keto Meal Plan with delicious recipes for you to enjoy every single day! If you're the type who takes carbs post-workout to spike insulin, well, stop.