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Serve the pancakes hot drizzled with the lemon glaze. Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Non-alcoholic fatty liver disease (nafld) and its connection with insulin resistance, dyslipidemia, atherosclerosis and coronary heart disease. This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet. If you consider the caveman days, if we only had glucose to run our bodies on, we would all have been dead long ago because the glucose reserve would only last 48 hours or less.

Taco Seasoning 2 tsp Romaine Lettuce (sliced) 2 cups Cherry Tomato 3 Cheese (cheddar) 1. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs. Studies have demonstrated that ketosis can be maintained for years, e.g. in children treated with a ketogenic diet for epilepsy, and for at least a year or two when treating obesity or type 2 diabetes. Stir together the ground sausage, diced onion, garlic powder, salt and pepper in a mixing bowl.

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There are also keto bombs, which are fat-rich cookies that can be consumed at the end of the meal to make it incredibly easy to do intermittent fasting. Combine the spring greens, roasted pine nuts, and crumbled bacon in a large bowl. For the first few weeks in particular, ketogenic dieting demands strict adherence. Tracking what you eat and measuring ketone levels (with an accurate blood ketone meter) is useful if you’ve been sticking to Keto and aren’t getting the results you’re after.

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This is important because when blood sugar levels drop, it can spark feelings of hunger and cravings, especially for carbohydrates. 34 I also recommend taking my electrolyte mix because it contains minerals in their citric form, as in potassium citrate, helping to bind oxalate stones and neutralize uric-acid stones.

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Fat has been blamed as the bad guy and companies have been creating low-fat and fat-free, chemically-laden alternatives of nearly every type of food in existence, yet obesity, diabetes and heart disease rates are still increasing. It can also help decrease blood glucose and LDL cholesterol (the “bad cholesterol”) levels, and increase HDL cholesterol (the “good cholesterol”) levels (14). You can use the Ketone Test Strips to test your ketone level. You’ll read on other websites that you have to make sure to eat very little carbs, to avoid too much protein and to load up on fats instead.