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Transfer to a cup and enjoy Veggie Frittata (2 servings) 3 tbsp avocado oil, divided 6 eggs 2 tbsp non-dairy milk Sea salt and black pepper, to taste ½ tbsp nutritional yeast ½ tsp ground cumin ⅛– ¼ tsp chili powder 1 clove garlic, minced ¼ onion, diced 1 avocado, chopped 2 cups baby spinach 1 tomato, chopped Hot sauce, to taste (optional) Instructions 1. Learn more: Should you count calories on a low-carb or keto diet?   Can I drink alcohol on a keto diet? How long will it take me to get back into ketosis now? And when your body starts burning more ketones, we call that being in the metabolic state of ketosis.

That is why this is the best option to lose fat and keep muscle mass. Journal of Clinical Investigation, 81(4): 968–975.So you've heard the arguments, weighed out the challenges and benefits, and decided you're all in. Therefore the only variable was the level of carbohydrate. 6 That’s it, let’s move on to the 14-day meal plan and menu.     Week 1 Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner) Note Feel free to adjust this diet plan and menu to your liking. Rest assured this won’t last, and is simply your body adjusting to a healthier diet. AreYouReadyToReddit's 1-Week Meal Plan - A Guide to plan your meals up to a week in advance.

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5g Breakfast: Leftover Pepper Jack Sausage Egg Muffins with 1 Slice Thick-Cut Bacon Lunch: Leftover Pan-Fried Pepperoni Pizza Dinner: Leftover Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,595, Fat: 116g, Protein: 110g, Net Carbs: 15. Sprinkle with mozzarella then cook another 5 minutes until melted. A keto diet is sustainable, but starvation is not.

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Type 1 Diabetes & Ketoacidosis If you have type 1 diabetes, consult with your doctor before starting a keto diet. Because the pancreas is too exhausted to produce it. Cook the bacon in a large skillet over medium-high heat until crisp.

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That means you can have seconds of any meal and you’ll still be within your daily carb limit!   Calories & Macronutrients How Calories Work A calorie is a unit of energy. Net carbs are total carbs minus dietary fiber and sugar alcohols. If the body cannot find enough carbohydrates to continue normal operation, it begins a 2 stage check down to find other energy sources. Simplify breakfast: You could choose one keto breakfast you like, and eat it every day. It's known that taking creatine along with carbohydrates increases intramuscular creatine levels due to insulin's effects on creatine transport[12,13] and enhances muscle's creatine storage capacity[13]. Ultimately, you’ll want to be mostly done with digestion by the time you go to bed, and not be hungry until late morning, so for most people a feeding window of 10am to 6pm would be a good goal. Sprinkle in the spinach, zucchini, cheese, and tomatoes.