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Meanwhile, heat the oil in a skillet and fry the eggs with salt and pepper. Serve the frittata topped with your favorite hot sauce Eggplant & Bacon Sauté (2 servings) 6 strips bacon, chopped ¼ onion, diced 1 clove garlic, minced 1 medium eggplant, chopped (approx. And to be keto, it has to be very low in carbs: Keto foods guide ↩ When eating very few carbohydrates, the body turns primarily to burning fat for energy – i.e. fewer carbs and more fat is burned for energy. At night, you may still have ketones to burn, and burning this form of energy can raise your temperature slightly in a rested state. Plus, by refilling the liver glycogen you will help put your body into a slightly more anabolic state so you don't see as much energy breakdown.

Axe, but there's no need to get too stressed about hitting a certain caloric goal, especially if you're not trying to lose weight. (Related: The #1 Reason to Stop Counting Calories) One area where food tracking can be especially helpful, though, is ensuring that you're hitting the right ratios of macronutrients—protein, carbs, and fat. "The most researched version of the ketogenic diet derives 70 percent of calories from healthy fats, 20 percent from protein, and only 10 percent from carbs," explains Charles Passler, D. N., a dietitian based in York, PA, who specializes in the ketogenic diet. "Set a start date and get prepared by reorganizing your pantry, planning out meal and snack options, and purchasing appropriate foods and dietary supplements," she says. "The biggest reason people have a hard time sticking with keto is that people don't have enough interesting foods to turn to, and high-carb favorites win out over good intention. Lunch: Sausages with Cole Slaw 1/2 lb sausage links, fried or grilled 1 cup cabbage coleslaw with mayonnaise Dinner: Green Beans and Pork Chop 1/4-1/2 lb of cut pork chop Salt and pepper to taste 1/2 lb of fresh string beans, steamed Pan-fry the pork with 1 tbsp coconut oil and after season it with salt and pepper. Toss with the dressing then divide between two plates. Blend on high speed for 30 to 60 seconds until smooth. Whisk together the eggs, olive oil, Italian seasoning, salt and pepper in a bowl.

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Regarding sauces, many of them contain added carbohydrates and hidden sugar, so be careful when using them in a recipe. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.

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If you like or dislike certain recipes, feel free to shift things around. Many people that start a keto diet insist on taking in copious amounts of foods like butter, fatty animal meats, full-fat dairy, etc.

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Once the steak is complete, transfer it to a plate and allow it to rest for 5-10 minutes before slicing it into thin strips, against the grain 4. Insulin is the hormone that tells the cells to open up and let the glucose in, similar to the way a key opens a door. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever. On the other hand, running your body on glucose is equivalent to using diesel fuel: the process is dirty with lots of exhaust.   Ketones are produced when the body is burning fats. Bell Pepper (roasted in 1 tbsp olive oil) 1 cup Cheese (pepper jack) 1 oz. Read Nutrition Labels Check the nutrition labels on all your products to see if they’re high in carbs. Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese. They are found in all food and are measured in grams (g) on nutrition labels. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu.