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It works by putting you into a state of ketosis: instead of using glucose from carbohydrates as energy, your body uses fat. If the magnesium citrate isn’t helping, you may want to cut back on your dairy product consumption. (If you have kidney or heart health issues, check with your doctor first.) Also, I’ve found that eating cheese on a daily basis to be a factor in this side effect. Ending the Keto Flu The best way to avoid (or end) the keto flu is to add more sodium and electrolytes to your diet. As long as you follow your plan and stay under your daily carb limit, you’ll get in ketosis very quickly and enjoy all the benefits of keto including weight loss and mental benefits.

However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet. If you are ready to test the water, here is a perfect Ketogenic 4-day starter meal plan with lots of keto-approved recipes.  4-Day Sample Ketogenic Diet Meal Plan Day 1 Breakfast: Omlete 1 tbsp of coconut oil 2 whole eggs Spinach Cherry tomatoes Lunch: Grilled Salmon Salad 4oz of salmon 2 cups of kale, washed and chopped 1/2 avocado, diced 1/4 cucumber, sliced Cilantro leaves, chopped Dressing 1 tbsp of olive oil 1 tbsp of balsamic vinegar Dinner: Chicken with Asparagus Chicken (grilled, stir-fry, or oven baked) 6-8 asparagus 1 tbsp of coconut oil Day 2 Breakfast: Greek Yogurt, Full-Fat A cup of Greek yogurt 2 tbsp of chia seeds to top Lunch: Beef Chili 1lb ground beef 1/2 cup tomato sauce 1 bell pepper, chopped 1/4 onion, chopped Chili mix Salt and pepper Cooked the ground beef. Learn more Pro: Ketone strips are available in regular pharmacies or via Amazon, and they’re very cheap.

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Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? Combine the white wine vinegar, olive oil, raspberries, and liquid stevia in a blender. Combine all of the ingredients except the whipped cream in a blender. However, coconut aminos are a good alternative to soy sauce for keto. Being on a low carb diet also eliminates blood glucose spikes and crashes.

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This is where many proponents of keto and IF go wrong—because without enough of the right nutrients you can develop keto side effects.   VITAMINS: Most of the vitamins and minerals you will need come from vegetables, such as in salads . So, if you haven’t done so already, download the meal plan PDF here. Researchers found that women actually need carbohydrates to ovulate and get periods (20). Then this is followed by higher and higher blood sugars as you lose the ability to compensate for the sugar with insulin. A better approach is to make some small changes in your meal plan. "For sodium, I recommend salting your food, eating salty snacks, and using chicken broth," Wittrock says. "Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss. Avocado Egg & Salami Sandwiches Calories: 490, Fat: 40.

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Be sure to read our low carb food list for a complete list of foods you should eat and which you should avoid.   References Aude, Y., A. Drizzle with avocado oil and sprinkle with apple cider vinegar. If you burn an average of 1,800 calories and eat 2,000 calories per day, you will gain weight. Starches and Grains Get rid of all cereal, pasta, bread, rice, potatoes, corn, oats, quinoa, flour, bagels, rolls, croissants and wraps. This leaves powdered form, but seems like a great idea. Bake for 30 minutes then broil for 3 to 5 minutes until the skins are crisp. Spoon 1 tablespoon marinara sauce into a microwave-safe bowl. Cook until the waffle is golden brown, about 3 to 4 minutes, then remove. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Press the dough into the bottom of a small quiche pan as evenly as possible.