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Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water. Season with salt and pepper then sear on one side, about 3 to 4 minutes. Bake for 10 to 12 minutes until the egg is set to the desired level. But the basics of it is to eat plenty of healthy fats, a moderate amount of protein, and a small amount of carbohydrates. Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range. Dinner: Grilled Chicken with Bell Peppers 1/4 lb of chicken Lemon poultry seasoning 1 bell pepper, chopped into big chunks 1 tbsp coconut oil Marinade the chicken in lemon seasoning with coconut oil.

Some of the most exciting research is around cancer and neurological diseases, but most people use a keto diet for much more common issues (weight loss, diabetes, etc.). 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.).

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Add the chicken thighs skin-side-down to the skillet and sprinkle with the spice mixture. Also, is bread (white or wheat) a no-no? *Is it safe to take Hydroxycut (It's been working for me prior to my first attempt at a Keto Diet {see my other post about Keto Diet Menu}) while I am on the Keto Diet? Some people can digest vegetables and others can’t. The biggest tip here is to only include alcohol in your diet once your body is fully adapted to a high-fat diet. Spoon the batter into the pan, using about ¼ cup per pancake. And you’ll be confused because you don’t know how you can eat just that much fat meal after meal.

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Fruits like bananas, peaches, and oranges are also banned in addition to other sugar alternatives like syrup, honey, and agave.  When in doubt, choose green vegetables with high-fat content and some protein like chicken or salmon. You shouldn’t be hungry between meals, but sometimes in the beginning of your ketogenic diet, you need some time to adjust.

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On a ketogenic diet you should eat the protein you need, but not much more. Other veggies that are okay on Keto as long as you have the right serving size for your macros include: Brussel sprouts ~ 5. If some items are simply not yours to throw out, try to compromise and agree on a special location so you can keep them out of sight. So, when you first start Keto, DON’T STRESS about macros! Our hopes are that you like a few recipes so much they become staples in your keto diet. It will take the guesswork and stress out of your diet and help you create the dream body and great health you’ve always desired and deserved. Add the lamb chops then turn to coat – let marinate in the fridge overnight.