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Egg Fast On this hack, participants are encouraged to eat eggs – and a lot of them. It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairy-free keto diet – and many other versions. Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Sugars can feed the types of gut bacteria that you don’t want to carry around, while fats feed the good ones. The key to switching your body to fat burning is to lower your carb intake to 20 to 50 grams per day.

5 lbs of lean muscle Since it’s optimal to eat around 1g of protein per pound of lean muscle that your body has, you’d just multiple 127. VITAMIN K2, is another interesting but not commonly discussed fat-soluble vitamin. Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks.

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Serve the salmon over a bed of cauliflower rice topped with the avocado cream. Is dietary carbohydrate essential for human nutrition? The American Journal of Clinical Nutrition, 75: 6.     6  Tendler, D. (2007).

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Alternatively, if Sally does want to include snacks in her meal plan, she would purchase 7 strips of bacon. Having some super-fatty treats to help you hit your ambitious macros is also a must.

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That’s probably the most common question from people who want to try a keto diet. Transfer the skillet to the oven and cook for 10 minutes. Lemon Poppy Ricotta Pancakes Calories: 370, Fat: 26 g, Protein: 29. It would have made this list way too long to list the # of carbs in each food, so just be aware that if a food tastes a bit sweet (like a carrot or tomato can), then it likely has more carbs than foods that don’t taste sweet (meats, olives, avocados, limes, etc.). This is when your glycogen decreases (the glucose stored in muscles and liver), you carry less water weight, muscle endurance increases and your overall energy levels are higher. Now that you’ve cleaned out everything you don’t need, it’s time to restock your pantry and fridge with delicious and wholesome, keto-friendly foods that will help you lose weight, become healthier, and feel amazing! So this keto diet food list wouldn’t be complete without a list of non-keto foods. Here's what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan!