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Long story short: replace your fruit with more fat. In a small bowl, whisk the mayonnaise, vinegar, water, cumin, salt, and pepper together. Beans and legumes: Black beans, chickpeas, lentils and kidney beans. So, when you first start Keto, DON’T STRESS about macros! If you like or dislike certain recipes, feel free to shift things around.

Part #1: 30-Day Keto Menu Ideas The purpose of this plan is to show you what type of keto foods you can eat, ways you can prepare your foods, what a typical keto meal looks like and recipes. You’ll Love Our Keto in Five Cookbooks!   We believe that the key to success is simplicity and satisfaction with your diet. In place of traditional fermented Kefir, you can try coconut kefir for gut health and regularity. Top with the remaining zucchini and the last tablespoon of marinara. Fats are the most efficient form of energy and each gram contains about 9 calories, compared to 4 calories per gram of protein and carbohydrates. Blueberries are a bit higher in carbs and should be eaten sparingly.

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Nutrition and Metabolism Research Group, Department of Foods & Nutrition. If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams. Magnesium and calcium powders are available in health food stores and online. Ketosis is a state in which the body is using ketones as its primary fuel. If you’re ever unsure, water is always your best bet.

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If you’re ready to start your healthy keto diet, then download this entire Free Keto meal plan PDF by clicking this link. Just press the green printer icon and you’re set.

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And you’ll be confused because you don’t know how you can eat just that much fat meal after meal. Season with salt and pepper then sear on one side, about 3 to 4 minutes. Sauté for about 3-5 minutes, then add the baby spinach. Although the meal plan is for two weeks, you can easily extend and reuse it as many times as you like. Your Must-Have (And Must-Not-Have) Keto Food List Ready to head out the door and start buying groceries? Moreover, fat is very important in maintaining a good hormonal balance, and a well-formulated ketogenic diet will necessarily be high in fat. #7.