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Electrolytes are a big deal on the keto diet, since the lost water carries with it some of our stored minerals. The fats and oils listed here are primarily saturated, and they are the least likely to go rancid and produce free radicals and inflammation in the body (5, 6). One factor that we highly emphasize on any diet you choose is to avoid processed foods and eat lots of vegetables. Cauliflower Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat Benefits: Provides more than three-quarters of your vitamin C quota in a day; with 3 g of fiber, it's also a good source of the heart-healthy nutrient.

If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period. Learn more More guides Do you want more keto diet guides?

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Divide the vegetable mixture between the two ramekins. This is interspersed with smaller periods of high carb, high protein, low fat nutrition. And one of the main ways to get into ketosis and increase ketones is to eat a ketogenic macronutrient profile (i.e., reduce your carbohydrate intake and increase your fat intake). For our advanced calculator, you’ll need to enter the following information: Your current weight, Your body fat percentage (which you can estimate from the photos or calculate more accurately using a Dexa or DXA scan), How much movement you do (apart from your workout regime), Whether you’re looking to lose fat, maintain your weight, or gain muscle, and How much you exercise. It turns out that while carbohydrates are anabolic, I am still able to achieve an anabolic feat in the nearly complete absence of carbohydrates.

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Cross. “The Ketogenic Diet for the Treatmen t of Childhood Epilepsy: A Randomised Controlled Trial.” Lancet Neurology 7, no. Spread one third of the zucchini slices over the sauce then cover with a tablespoon of ricotta.

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Crack an egg into each and season with salt and pepper. And one of the simplest ways of creating meal plans is to do Batch Cooking. It’s a ‘catch-all’ term, but if it comes in box or bag, then it’s probably not keto-friendly and is off-limits. Use them in moderation and always check the label. It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairy-free keto diet – and many other versions. Here are three possible examples of how low-carb meals can look, based on how many carbs you aim to eat in a day. Just keep in mind that some sugar substitutes use small amounts of fillers like maltodextrin and dextrose which can add up if you’re using large amounts of them. When you're in the early stages of your transition to ketosis the fats you consume won't be utilized by the body for energy right away. Pour it over the watermelon, spinach, and cucumber, and toss together. You can refer back to this keto cheat sheet to help guide your choices when it comes to grocery shopping, meal prep and eating out at restaurants. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly. Check out our Weekly Keto Meal Plans here.    Louise Hendon Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK).