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5g/lb of lean body mass Moderate insulin sensitivity—set carbohydrate intake between 2-2. If you train only three days per week, cramming carbohydrates into your muscles immediately following a workout isn't a priority; your regular carbohydrate consumption throughout the day will help with glycogen replenishment. In this booklet, I will refer to glucose and sugar interchangeably because they are basically the same thing. But for every lifter who ends up loving the ketogenic diet, you'll find another who had a miserable experience and bailed after just a few days. Combine the onion, garlic and ginger in a food processor and blend into a paste. 5g Breakfast: Leftover Pepper Jack Sausage Egg Muffins with ½ Medium Avocado Lunch: Leftover Cabbage and Sausage Skillet with 1 Slice Thick-Cut Bacon Dinner: Leftover Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,605, Fat: 118.

Remove the lid and simmer for another 20 minutes until the beef is cooked through. Whisk all steak ingredients together, except for the steak. Enjoy chilled, alongside the flank steak and plantains Slaw with Chicken & Bacon (2 servings) 4 cups thinly sliced purple cabbage ½ cup sauerkraut 2 green onions, thinly sliced 2 chicken breasts (approx. ½ lb. total), fully cooked and chopped 4 strips bacon, fully cooked and chopped ¼ cup avocado oil 3 tbsp apple cider vinegar 1 tbsp mustard Sea salt and black pepper, to taste Instructions 1. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. Normally right before the carb-up phase you will do a depletion workout where you try and get your muscles to completely eliminate their glycogen supply.

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Transfer the skillet to the oven and cook for 10 minutes. However, it’s something you have to let your body adapt to. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. That’s a condition where the nerves in the feet and hands are destroyed, leading to burning pain and numbness.

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Create your own ketolicious meal plans With our clever and efficient meal-planning tool you can prepare ahead for a whole week – use one of our 90+ ready-made meal plans or create your own to better match your taste buds. Chorizo Bowl (2 servings) 12 oz. chorizo 2 tbsp avocado oil 2 avocados, chopped ¼ onion, diced 1 green bell pepper, chopped 2 cups baby spinach 1 tomato, diced 2 tbsp mayonnaise 2 tbsp apple cider vinegar 1 tbsp water 1 tsp ground cumin Sea salt and black pepper, to taste Instructions 1. If you eat enough fat, the body will only need to burn that, not your stored body fat.

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The biggest tip here is to only include alcohol in your diet once your body is fully adapted to a high-fat diet. References Alteration of the Lipid Composition of Rat Testicular Plasma Membranes by Dietary (n-3) Fatty Acids Changes the Responsiveness of Leydig Cells and Testosterone Synthesis. Make sure there's no added sugar in the products you choose. Ketosis produces the most weight loss among other types of diet that I know of, specifically targeting the belly. Korean Journal of Urology, 55(12): 775–779.   35 Ettinger B, et al. You can speed up the process or break a weight loss plateau by following our top tips. Sweetened beverages: Soda, juice, sweetened teas and sports drinks. There is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. For most of the time you will be consuming a high fat, high protein, low carb diet. 5 g Prep Time: 10 minutes | Cook Time: 40 minutes Ingredients: ½ (10-ounce) bag frozen spinach, thawed 6 large eggs 2 tablespoons olive oil ½ teaspoon dried Italian seasoning Salt and pepper ¼ cup ricotta cheese ¼ cup grated parmesan cheese 2 ½ ounces shredded mozzarella cheese 1 ounce sliced pepperoni Instructions: 1.