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But it’s easy to get overwhelmed with the amount of information on the web (much of which is wrong or impractical). Except for the 2 legumes listed above (green beans and peas), avoid all legumes. Macros will vary on this one depending on the protein and veggies you use.

Lists that adapt to the number of people you choose to cook for, and that adapts if you want to skip or change a few meals? I was dead-set on eating fewer than 20 grams of carbohydrates per day.

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Wittrock can relate. "In the beginning, I was terribly worried that I would lose muscle mass because of the low protein intake," he says. "But, I lost absolutely no muscle and was able to add lean mass to my physique. But since acetic acid and acetoacetic acid have completely different structures, there will be no mixup in the measurement. Sprinkle in the spinach, zucchini, cheese, and tomatoes. That’s a ketogenic diet, and it’s by far the most important thing for ketosis to occur. In other words, you eat only low-‘glycemic’ foods. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu.

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Preheat the oven to 350°F and grease three ramekins with cooking spray. So I set out to find the answers not only by poring over the scientific literature but through real-world application on the gym floor as well. To get you started with your diet, we’ve created a 14-Day Keto Meal Plan with delicious recipes for you to enjoy every single day! Fold the beaten egg whites into the egg yolk mixture in two batches.

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The main reason for going slowly is that your body needs time to build up the cellular machinery to burn fat and switch over to ketones. When insulin is absent (or low), glucose is not taken up by most body cells and the body begins to use fat as an energy source (ie, transfer of lipids from adipose tissue to the liver for mobilization as an energy source). We have an arsenal of marvelous recipes to browse — over 300! To keep yourself in a state of ketosis, you need to have a ketogenic ratio value of more than 1.