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Bell Pepper (roasted in 1 tbsp olive oil) 1 cup Cheese (pepper jack) 1 oz. Because of this, you’ll want to consume extra electrolytes any time you are on a ketogenic plan. Once the garlic and onions are fragrant, add the avocado. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Dairy free #7 No dairy?

You can get an accurate reading of your body fat with a DEXA scan. 3g carbs and 3g protein. ​ ​Half-n-half or ​light cream ​might be acceptable ​when using in moderation or when you eat out and have no other choices.

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It’s important to remember that not all apple cider vinegar contains the “mother,” which is a term used to describe the part of the vinegar that contains all the enzymes and live cultures. Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range. And when your body starts burning more ketones, we call that being in the metabolic state of ketosis. Season with salt, pepper, oregano, and chili flakes. Lay a piece of parchment on top and roll the dough out into an oval.

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Organ meats are also fattier than other meats, which works well on a keto diet. Combine the chipotle chili powder, garlic powder, onion powder, coriander, and smoked paprika in a small bowl. Here are some thoughts on individualization of protein intake, and details about the views of different low-carb experts. ↩ Here are two guides that may be helpful to you: Top 10 ways to eat more fat Keto fats and sauces – the best and the worst ↩ How sustainable is the keto diet?

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If you eat enough fat, the body will only need to burn that, not your stored body fat. A diet with low carbohydrates can produce both results and challenges. (Image: Bine Å edivy/iStock/Getty Images) Reducing your carbohydrates allows you to enter the dietary state of ketosis, where you primarily burn fat for energy instead of sugar. 5g, Net Carbs: 12g Breakfast: Three-Cheese Pizza Frittata with 3 Slices Thick-Cut Bacon Lunch: Leftover Mozzarella Tuna Melt Dinner: Pepperoni, Ham, and Cheddar Stromboli Total macros: Calories: 1,660, Fat: 121g, Protein: 119g, Net Carbs: 22. 5 g, Net Carbs: 17 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 6 tablespoons almond flour 1 tablespoon grated parmesan cheese 2 large eggs, divided 2 slices thick-cut bacon ¼ cup frozen spinach, thawed and drained well ¼ cup diced zucchini ¼ cup shredded mozzarella cheese 4 cherry tomatoes, halved 1 tablespoon heavy cream 1 teaspoon chopped chives Instructions: 1. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis. Lay a piece of parchment on top and roll the dough out into an oval. To finish the chicken off, broil for an additional 4-5 minutes. If you're deficient in any of these, you'll suffer mentally and physically. So when you go keto, just be sure that you’re eating salt or sodium-rich foods.