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If insulin is low, fat will be used exclusively as fuel. There are also quick and easy, budget-friendly and many more options.

Stay away from unhealthy fats like vegetable oil or margarine. Full meal plan → Mon Tue Wed Thu Fri Sat Sun     Variety – hundreds of keto recipes Don’t like something specific in the 14-day menu above?

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Each resource goes through strict editorial and sourcing guidelines, which means we base our claims exclusively on reputable sources such as academic research institutions and peer-reviewed studies. Repeat the layers of sauce, zucchini, and ricotta. Our goal is to make a keto diet simple, and here’s how to get started. And to be keto, it has to be very low in carbs: Keto foods guide ↩ When eating very few carbohydrates, the body turns primarily to burning fat for energy – i.e. fewer carbs and more fat is burned for energy.

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Avocado 1/4 Sour Cream 1/4 cup Lunch Option 2: BLT Lettuce Wrap Romaine Lettuce (sliced) 3 large leaves Bacon 6 pieces Chicken (grilled) 2 oz. Unsweetened almond milk teas, and coffee are perfectly acceptable on the keto diet. You will end up feeling miserable and moody.  To do this, let’s first begin with three meals per day. High-protein diets, as in the Atkins Diet, can keep you from getting into ketosis. If you're accustomed to a protein intake well over your body weight—let alone your lean body mass—you may be skeptical about a diet that demands you reduce protein intake by as much as half.

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Our bodies can’t break down fiber and sugar alcohol into glucose so they generally don’t raise blood sugar. Laughing Cow cheese (full fat only) Dark chocolate (85% and above) or any stevia sweetened chocolate Seaweed String cheese Jerky Cocoa nibs – a great, quick, sugarless alternative to chocolate bars Avocados – all you need is a little sea salt for a great high-fiber snack Sardines – sprinkle some Old Bay seasoning and chow down! Sprinkle with fresh basil then slice the pizza to serve. 5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Leftover Pepperoni, Ham, and Cheddar Stromboli Dinner: Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,585, Fat: 120. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Add more fat to your meals to curb hunger.  •    Get extra sleep because you burn fat during sleep. It’s very easy to keep eating just because it tastes good. If you would like to use them for multiple people, simply multiply the ingredient quantities by the total number of people.