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It will take the guesswork and stress out of your diet and help you create the dream body and great health you’ve always desired and deserved. This makes logical sense: if something has an effect, doing more of it often has a stronger effect. Occasionally: Stevia Erythritol Xylitol Never: Agave Honey Maple syrup White and brown sugars Condiments and Sauces Liberally: Guacamole Lemon butter sauce Mayonnaise (ensure there’s no sugar added) Occasionally: Raw garlic Tomato sauce (look for those with no added sugar) Balsamic vinegar Never: Barbecue sauce Ketchup Honey mustard Drinks Liberally: Water Almond milk Bone broth Plain tea Occasionally: Black coffee (watch caffeine consumption) Unsweetened carbonated water (limit only if bubbles make you bloated) Zero-calorie drinks Never: Soda Fruit juice Lemonade Herbs and Spices Liberally: (All herbs and spices fit in a keto diet, but if you’re using large amounts, Mancinelli recommends counting the carbs.) Salt (salt foods to taste) Pepper Thyme, oregano, paprika, and cayenne Occasionally: (These are still great choices, but contain some carbs.) Ground ginger Garlic powder Onion powder Never: Herbs and spices are generally okay to use in small amounts to add flavor to foods. 5g/lb of lean body mass Now, as before, just simply calculate the leftover calories and divide by 9 to figure out how many grams of fat you should eat on your carbohydrate re-feeds *NOTE: If you’re on a cutting diet and moderately or highly insulin sensitive, raise your calorie intake back to maintenance levels (or maybe a even slight surplus) on carbohydrate re-feed days.

Don’t stress about macros or measuring ketones at first. Keep your carb consumption low, hit your protein goal, and eat enough fat to avoid feeling super hungry. Use your slow-cooked meat for easy stir-fries and to add into soups or salads. As far as fruits are concerned, most berries are low in carbs and can be consumed from time to time, and in limited amounts. Pour the egg mixture over the veggies and place in the oven. Create Your Own Keto Meal Plans Of course, you don’t have to use our meal plans…you can also create your own.

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Pour it over the watermelon, spinach, and cucumber, and toss together. One thing to remember: “It’s easy to get ‘kicked out’ of ketosis,” says Mattinson. If you eat enough fat, the body will only need to burn that, not your stored body fat. Our keto recipes are designed with the right amount of protein.

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While most beans and peas are not recommended on keto, green beans are fine in moderation. A standard that is commonly accepted in the keto community is 0.

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07-10-2002, 12:03 PM #14 Registered User Join Date: Oct 2001 Location: Ur Fridge Posts: 1,575 Rep Power: 1015 SHAMELESS BUMP i want u all to keep posting ur diets 07-10-2002, 12:26 PM #15 ..... According to consistent experience this level tends to be quite effective for most people in getting them into ketosis. [weak evidence]. If you follow a very strict keto diet, make sure to personalize this food list to make it work best for you. ​If you are looking for a ​Done-For-You ​Meal Plan​, check our Free Keto Meal Plans! However, one small coffee in the a.m. should not be a problem. 21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat. #3. Check out our Weekly Keto Meal Plans here.    Louise Hendon Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK).