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Download a FREE copy of our 14-Day Keto Meal Plan 2 Full Weeks of Delicious Recipes! If you are allergic to coconut oil, you may try to add to your diet: lard, tallow, avocado oil, olive oil, butter, etc… You can basically have any of the other fats traditionally used in a keto diet. Getting your macros correct is the most important aspect of starting down the path of a ketogenic diet. "Yes, tracking macros can be cumbersome and tedious, but it's absolutely essential during the first few weeks of a keto diet," says Wittrock. "The diet likely goes against everything you have done before, so tracking your macros gives you feedback and allows you to troubleshoot until you get the hang of it." No matter what your diet has been before now, keto will be a big change.

Chop the chorizo and divide between the ramekins. But if you’d still like to calculate them manually, follow along with the formulas below. That’s why we created this free Keto diet meal plan.

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So please feel free to adjust and personalize it to make it work for you. Healthy fats such as those found in olives and olive oil, fish, nuts and seeds are all burned more efficiently than saturated fats. MCT is a special type of fat that can ​trigger and help you get into ketosis fast. Your First Week on Keto Your first week on Keto can be daunting.

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More If you’re not in any of these situations you should be good to go. There are also quick and easy, budget-friendly and many more options. 3 There are many different types of ketogenic plans but they all have ONE common denominator: very low carbohydrates.

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As your carbohydrate intake and glycogen levels drop, your kidneys will need to dump the excess water. But there are a few more things you should keep in mind… Keto Flu Sometimes, when you start a keto diet, you can experience what’s called ‘keto-flu‘. 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 1 tablespoon olive oil 1 pound ground lamb meat ½ medium yellow onion, diced ¼ cup chicken broth 4 teaspoons lemon juice, divided ½ teaspoon dried oregano ½ teaspoon dried thyme ½ English cucumber 1 medium ripe avocado 2 teaspoons fresh chopped mint 1 teaspoon fresh chopped dill 6 cups chopped romaine lettuce Instructions: 1. 5 g Net Carbs: 3 g Prep Time: 10 minutes | Cook Time: 30 minutes Ingredients: 10 ounces ground breakfast sausage ½ cup diced yellow onion ¼ teaspoon garlic powder Salt and pepper 3 large eggs, whisked 2 tablespoons heavy cream ½ cup shredded pepper jack cheese Instructions: 1. Spoon 1/3 of the batter into the skillet and spread in a circle then cook until browned underneath. 5 g Prep Time: 15 minutes | Cook Time: 5 minutes Ingredients: 3 tablespoons low-carb marinara sauce 1 small zucchini (60g), sliced very thin into rounds 2 tablespoons ricotta cheese 3 ounces shredded mozzarella Dried oregano Instructions: 1.