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Think of ketones as sourcing the energy for an electric car: you get smooth, quiet, and clean energy. Ketones are also more beneficial to the brain and the heart.   How long before I start losing weight?

1 Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee. This may be one way of doing it, and it works fine for some people, but it’s certainly not the only way you can enjoy a keto lifestyle. In this case, it is highly recommended that you implement a mid-week carb-spike to replenish your muscle glycogen stores by having another high-carb, high-protein, low-fat day on a Tuesday or Wednesday. Save Save Save Save Save Save Save Save Fruits Save Save Save Save Save Save Save Save Although fruits have a number of health benefits, it also contains large amounts of sugar and, sometimes, a lot of calories, too. Sprinkle with mozzarella then microwave for 3 to 4 minutes until the entire mixture is heated through and the cheese is melted.

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Plus, by refilling the liver glycogen you will help put your body into a slightly more anabolic state so you don't see as much energy breakdown. Insulin and Glucose Support Formula: This supports healthy blood sugar levels to enhance the ketosis state.

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Pan-Fried Pepperoni Pizzas Calories: 545, Fat: 42 g, Protein: 32 g, Total Carbs: 12 g, Fiber: 7. Staples are critical for success because they’re something you can get really excited about multiple times a week! 4 Total 0 0 Meal 8 0 208 Protein(cals) Max's WPC Shake /500mL milk 52 6. Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Step 3 : Find out how much protein you need Getting the right amount of proteins is key to the Ketogenic diet! They are found in all food and are measured in grams (g) on nutrition labels.

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But remember that this is just a guide to help you on Keto…it’s not a strict guideline. Season with salt and pepper then sear on one side, about 3 to 4 minutes. 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. I ended up wasting a ton of time figuring out apps, reading nutrition labels, and making mistakes! Summary A healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. In essence, the anti-catabolic nature of carbohydrates in turn makes them anabolic.