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Toss in the cabbage and cook until wilted, about 3 to 4 minutes. Ketones are produced when the body is low in carbohydrates (glucose). This is a good point to reinforce that if ketosis is your goal, you need to test your ketone levels with keto sticks or something similar often. If you are allergic to coconut oil, you may try to add to your diet: lard, tallow, avocado oil, olive oil, butter, etc… You can basically have any of the other fats traditionally used in a keto diet.

Entrée-Keto Paprika Chicken Ingredients: 4 Boneless, Skinless Chicken Breasts 3 Tbsp. 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. Crack the eggs into the skillet and season with salt and pepper. But if you’ve been eating tons of sugar and processed carbs for a long time and have blood sugar issues, then Keto flu can last a lot longer.

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Our Keto Calculator will give you a good estimate of what macros you should be consuming. If you want to slam a protein shake post-workout, that's probably fine as long as you've got room for it in your macros. Symptoms can include headache, tiredness, muscle fatigue, cramping and heart palpitations. Before having a snack, try having some tea or water (with or without lemon, and with or without salt) to make sure you’re not just dehydrated instead of hungry.

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Just replace the thing you dislike with something else that is keto-friendly. Everything we do is devoted to inspiring people to transform their lives by changing the way they eat and how they feel through the keto way of life. One of the secrets of getting into ketosis faster is by fasting, since this helps burn off stored glycogen, so trying intermittent fasting can help you on your way. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Typically, HDL (good) cholesterol rises, LDL (bad) cholesterol drops and triglycerides plummit, producing a much reduced risk of heart disease. [4,5] Brain Fog This does not happen to everyone though some experience it only in the initial 'metabolic switch' period.

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Staples are critical for success because they’re something you can get really excited about multiple times a week! Macros will vary on this one depending on the protein and veggies you use. There are also quick and easy, budget-friendly and many more options. Spiralize the zucchini then toss it into the sauce mixture with the chicken. 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. Flip the pizza crust and cook until browned on the other side. 5 g Prep Time: 10 minutes | Cook Time: 15 minutes Ingredients: 1 tablespoon olive oil ¼ cup diced yellow onion ¼ cup diced green pepper 2 tablespoons diced celery 6 ounces ground pork ¼ teaspoon onion powder ¼ teaspoon garlic powder 2 tablespoons soy sauce 1 teaspoon sesame oil 4 leaves butter lettuce, separated 1 tablespoon toasted sesame seeds Instructions: 1. Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake.