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Sweet Blueberry Coconut Porridge Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 cup unsweetened almond milk ¼ cup canned coconut milk ¼ cup coconut flour ¼ cup ground flaxseed 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch salt 60 grams fresh blueberries ¼ cup shaved coconut Instruction: 1. Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender. More specifically, you can eat all the foods listed below. We have taken into account the health benefits of the different foods and their macro- and micronutrient profiles, as well as scientific evidence, in order to present you with a comprehensive and easy-to-use list of foods. Dinner Recipes Cheesy Single-serve Lasagna Calories: 325, Fat: 19 g, Protein: 29 g, Total Carbs: 10 g, Fiber: 1.

0 grams per pound of lean mass—not per pound of body weight. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period. They do raise blood levels of ketones, an effect that can last for one up to a few hours. Meanwhile, season the chicken thighs with oregano, garlic powder, onion powder, salt, and pepper.

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However, interventional studies so far indicate that if anything the risk appears to decrease: For more about health controversies regarding a keto diet, have a look at this page: Low-carb controversies ↩ The “keto flu” is a set of common early side effects like headache, feeling tired, nausea, lack of concentration, brain fog etc. Make 1 pot roast or slow cooker meat (this can be just cooking bacon and chicken breast or a beef roast). You’ll Love Our Keto in Five Cookbooks!   We believe that the key to success is simplicity and satisfaction with your diet. A ketogenic/low carb diet is about so much more than losing weight! Toss with the dressing then divide between two plates.

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Most alcoholic beverages don’t list the ingredients or nutritional information on the label, so be prepared and check your favorite drinks online so you know your limits beforehand. Note that the smoothies are a bit higher in carbs. This is especially important as we age since some researchers have linked cognitive decline with blood sugar fluctuations (19, 20). #4. Eliminate the hidden sugars     The four hidden carbohydrates that many people don’t consider: 1.     Grains 2.     Starches 3.     Fruits 4.     Legumes (beans)   Grains to avoid include breads, pasta, cereal (even oatmeal), crackers, biscuits, pancakes and waffles. Pork rinds – great with just about anything Nuts (walnuts, pecans, brazil nuts, macadamias) Seeds – sunflower, pumpkin, chia, flax, etc. Ketone bodies are regularly produced in small concentrations in normal individuals, and are undetectable in typical urine assays.

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Part #1: 30-Day Keto Menu Ideas The purpose of this plan is to show you what type of keto foods you can eat, ways you can prepare your foods, what a typical keto meal looks like and recipes. Serve the salmon over a bed of cauliflower rice topped with the avocado cream. I encourage you to take a broader view of anabolism beyond the mere combination of amino acids for building muscular tissue. Bulletproof Coffee is coffee with added grass-fed butter and a fat called MCT oil, which is extracted from coconut oil. 5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Mushroom Soup with Fried Egg and 2 Slices Thick-Cut Bacon Dinner: Leftover Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,665, Fat: 130. In fact, under some circumstances people tend to also burn more calories overall on a low-carb diet: British Medical Journal 2018: Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial [moderate evidence] ↩ Using exactly the level of 20 grams of net carbs is mainly based on convention, and that it’s often been used in scientific studies of strict low-carb diets (like this one). In order to achieve these ratios without a preset meal plan from a dietitian or doctor, some food tracking is probably going to be necessary. Apple cider vinegar is vinegar that is made from crushed apples.