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Canola Oil Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol. (3) Coconut Oil Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat Benefits: While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels. It's because ketones have a 'protein sparing' effect. Axe. (You Could Also Try This Kale Avocado BLT Salad.) Option 2: Spread some cream cheese between two cucumber slices. "Cucumber is a great low-carb veggie that works well combined with high-fat cream cheese for a satisfying, keto-friendly snack," says Dr. This may especially help you if you’re not used to eating a lot of fats. Place the steak on the grill or in a pan, and cook for about 5 minutes per side, or to your preferred level of doneness 3.

Examples : Myriam : (120 pounds, 66 inches, 29 years old, female, active) = 117 grams of proteins daily Dan : (175 pounds, 69 inches, 36 years old, male, very active) = 173 grams of proteins daily Step 4 : Find out how much carbs you need As stated in my Ketogenic Diet Introduction Guide, it is best to keep your carbohydrates around 5% but this is not easy to achieve. Prepare for some initial water weight loss at the beginning, you'll put it back on every carb-up phase. 20 After crunching the numbers, your lean muscle would equal 120 lbs. Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. Just watch the sodium content, as it can add up quickly.

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Eggs Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat Benefits: Eggs contains the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium. This isn't for the fun of it; there are real scientific reasons for this, reasons with exciting implications for the bodybuilder. If you use our keto recipes and keto meal plans you’ll stay under 20 net grams of carbs per day, with no need to count. Avocados are great because they’re low carb and very high in fat!

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In a separate bowl, beat the cream cheese and egg yolks until well combined then fold in the egg white mixture. Carefully transfer the balls to a container and place in the refrigerator to chill for about 30 minutes before serving. But if you instead want less cooking there are two things you can do: Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. However, because of the massive impact it had on my results, I feel compelled to share it with as many people as possible. Hunger is one way to know if you’re in fat burning, because the longer you do keto, the less hungry you’ll be.

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The remaining 5 percent or so should come from carbohydrates. Lunch Recipes Easy Cheeseburger Salad Calories: 395, Fat: 27. Therefore, the adrenal glands don't have to work so hard and will function more healthily.   I love hummus. When you’re on Keto, your liver breaks down fat into ketones, and then your body uses those ketones as its main energy source. Lightly Active: This would mean exercise or light sports 1-3 days a week, easy jogging, walking briskly and other activities for 30 minutes or so each day. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. The addition of carbohydrate (whether in small or large amounts) to this protein did not further increase protein synthesis at all. If you lost more than 2 pounds, add 10% to your calories for the next week. Meanwhile, season the chicken thighs with oregano, garlic powder, onion powder, salt, and pepper.