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People who suffer with these symptoms refer to them as the Keto-Flu, and while it isn’t like the real flu, the symptoms can knock you down until you get your electrolytes back in balance. All of a sudden, they hit a wall and get 'keto flu.' They feel tired, lethargic, and experience headaches," Wittrock says. "The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. 07-10-2002, 06:26 PM #24 Unsaturated Join Date: May 2002 Location: San Jacinto, Ca Age: 53 Posts: 959 Rep Power: 1004 If its your first time ketoing, you might want to invest in the ketostix, but its not mandatory.

START KETO BASICS MINI COURSE Keto-adaptation Your body is going to have to switch from sugar to fat as fuel sources and will need a new cellular process to accomplish this.  By following this plan, your cells will change over and adapt; how quickly this happens depends on how serious your insulin resistance is. Sprinkle with fresh basil then slice the pizza to serve. This is about the same as the standard American diet provides. At first glance, something may be low in carbs, but a quick comparison to the serving size can reveal the product is mostly sugar.

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Even carrots and onions are too high-glycemic to work with keto, Wittrock says. Focus first on reducing your daily net carb intake to under 25 grams. (Net Carbs = Total Carbs – Fiber) Ketone Levels Many other websites will also recommend you measure your ketone levels (with ketone sticks or meters) and tell you that you have to get above certain levels to be in ketosis. 40 Using a ketogenic diet in epilepsy can allow some people to take less or no anti-epileptic drugs, while potentially still remaining seizure-free. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels.

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Download a FREE copy of our 14-Day Keto Meal Plan 2 Full Weeks of Delicious Recipes! Peanut Butter and 2 Slices Thick-Cut Bacon Lunch: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Dinner: Leftover Pepperoni, Ham, and Cheddar Stromboli Total macros: Calories: 1,640, Fat: 130.

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The fattier the animal protein, the lower its effect on insulin.  Did you get that? Allow you to lose fat without losing muscle when cutting. So here are 4 steps to creating your own Batch Cooking Keto meal plan… We suggest doing this every weekend (on Saturday or Sunday): Find 2 Keto casserole or stew dishes each week. Axe. "Pair it with an olive oil dressing and plenty of cheese to up the fat content." Option 2: Grass-fed ground beef sautéed with onions and low-carb tomato sauce. "This can be served with zucchini or shirataki low-carb noodles," says Stefanski. "In order to get the fat content up in the meal, the zucchini can be sautéed in olive oil or additional garlic-infused oil can be added directly to the sauce." Option 3: Grilled chicken served with eggplant, yellow squash, and zucchini along with a few tomatoes, sautéed with garlic in olive oil. Grains such as wheat, bulgur, barley, amaranth, rye, oats, tapioca, millet, rice, quinoa, sorghum, sprouted grains, buckwheat. Pour the mixture into the pie plate and top with mozzarella and pepperoni.