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Gut bacteria and the cells lining our gut (17)can only survive if we feed them resistant starch. This is mainly based on clinical experience [weak evidence]. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates. Studies show that diets low in resistant starch (i.e. a Keto diet) reduce the amount of good bacteria (18) we have.

Spread one third of the zucchini slices over the sauce then cover with a tablespoon of ricotta. The six basic ingredients of hummus are all very good for you.

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Divide the egg mixture among the sausage cups and top with shredded cheese. This is a good point to reinforce that if ketosis is your goal, you need to test your ketone levels with keto sticks or something similar often.

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Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. Breakfast : If I'm going to have carbs during the day, I try to have them for breakfast. Pan-Fried Pepperoni Pizzas Calories: 545, Fat: 42 g, Protein: 32 g, Total Carbs: 12 g, Fiber: 7.

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She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). Spoon 1 tablespoon marinara sauce into a microwave-safe bowl. Keep cooking until the lamb is cooked through and the onion softened then stir in the chicken broth, 2 teaspoons lemon juice, oregano, and thyme. Nutritional Yeast: This has all the B vitamins you need and more. This is interspersed with smaller periods of high carb, high protein, low fat nutrition. To sum up “carb-up”: helps you go from fat-adapted back to the fat-burning mode. This makes logical sense: if something has an effect, doing more of it often has a stronger effect. Toss with the dressing then divide between two plates. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience.