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Grease an 8×8 (or smaller) dish with a small amount of the avocado oil. NO snacks or anything between meals but water, other non-caloric, non-insulin-spiking drinks like tea, and black coffee.  Limit your coffee to 1 cup a day, preferably in the morning, because too much coffee will spike up the insulin.        Keeping insulin at a normal level between meals and during sleep will allow your pancreas to chill and recover.

12 This means that on a keto diet you’ll basically need to avoid sugary foods completely, as well as starchy foods like bread, pasta, rice and potatoes. Sweetened beverages: Soda, juice, sweetened teas and sports drinks. Day 3 Breakfast: Baked Egg Muffin 3 whole eggs A handful of spinach 1/4 cup cheese 1 red bell pepper, chopped Salt and pepper Mixed all the ingredients in a bowl and season it with salt and pepper. You’ll also get an excellent source of vitamin B12, which is necessary to keep energy levels up. Ketogenic diet improves sleep quality in children with therapy-resistant epilepsy.

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The ideal is to have 65% of your calories coming from fat, 30% coming from proteins and only 5% coming from fibrous carbohydrates. Keto-friendly Snacks Ideas: If at any point during the day you begin to feel hungry, make sure to have some ketofriendly snacks on hand. Therefore, keto diets are a method of inducing nutritional ketosis (not to be confused with pathological ketosis), which ultimately diverts the body to rely on fatty acids and ketone bodies as primary sources of energy.

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Potassium is needed for energy, for balancing sodium in the body, and for all kinds of other important things. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. For some true sugar junkies, this can take five or six weeks.

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This crucial step will help prevent moments of weakness from ruining all your hard work. Our bodies can’t break down fiber and sugar alcohol into glucose so they generally don’t raise blood sugar. Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116. Add the eggs and boil them for 10 minutes before transferring to an ice water bath. Use your slow-cooked meat for easy stir-fries and to add into soups or salads. It’s like exercising – if you stop doing it, you’ll slowly lose the benefits. Stir in the coconut milk then simmer gently for 10 minutes.