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Toss together just until the basil is lightly wilted 4. Until you become accustomed to running on ketones, you may experience sleepiness or euphoria, a dazed feeling, as your body becomes accustomed to having less sugar and more fat to run on. The timeframe between carbohydrate loads will vary based on user preference and their training intensity and goals. Read our Full Guide to the Keto Flu for more information on how to prevent it when starting your keto diet or feel better immediately if you already have it.   Starting Your Keto Diet Part 1: Out With The Old Having tempting, unhealthy foods in your home is one of the biggest reasons for failure when starting any diet.

Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs.

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I’d recommend you read on to hear who the ketogenic diet is (and isn’t) suitable for, plus some information about the downsides of it. Add the mushroom and onion to the skillet and cook for 3 to 4 minutes until browned.

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Once the garlic and onions are fragrant, add the avocado. All these conditions have one thing in common: high insulin.

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So tons of protein is not necessary." What happens if you go too high? Always check the serving sizes against the carb counts. To finish the chicken off, broil for an additional 4-5 minutes. When you get more sleep, you wake up lighter.  •    HIIT (high-intensity interval training, like Tabata, sprints, etc.) burns fat and majorly speeds the metabolism.  •    Do it gradually and be patient. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. In fact, you could probably use this as a short and easy keto shopping list… Non-Starchy Vegetables Berries Meats Limes and lemons Nut butters and nut milks Bone broth Tea Mustards Organ Meats Peas and green beans Gelatin Vinegars Shellfish and other seafood Nuts and Seeds Herbs and Spices Stevia Healthy Fats (e.g., ghee, coconut oil, olive oil, etc.) Fish Avocado Olives Coffee Coconut Eggs Ok – now that you have the short list of keto foods, let’s go a little more in depth… Did You Know All of This?: Free! (Printable) “Cheat-Sheet” of Keto Diet Foods To make things easy for you at the grocery store and in the kitchen, I also put together a printable “cheat sheet” of keto foods. Here is a list of the most common grains (a few of these are ‘pseudo-grains’, but they should also be avoided): Sodas Sports Drinks Juices All Alcohol Milk Sweetened Tea or Coffee Legumes (Avoid) Legumes consist mostly of beans (baked, black, red, etc.). Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes.