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A supplement like MCT oil or ketones may also help. Read product labels carefully and check the ingredients list and carb content of each item. Each recipe has the number of servings as well as the number of calories so you’ll be able to calculate how much you should be eating each day.

Most restaurants offer some kind of meat or fish-based dish. Note what’s not on the list above: you do not need expensive supplements, like exogenous ketones or MCT oil (medium-chain triglycerides). A drizzle of some extra olive oil on the salad will compensate for the reduction of fat from the avocado.

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Day 10 Meal 1 – Sausage and Egg with Cheese Meal 2 – Chicken & Broccoli Casserole with Cheddar topping Meal 3 – Fish Fillet with Avocado Sauce Snack – Protein Shake Calculate your daily calorie intake requirement and add more snacks as required. They’re not perfect, but they’ll give you a rough idea of whether or not you’re getting into keto.

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76 To reduce potential side effects, you may decide to gradually decrease your consumption of carbs over a few weeks. I wake up, skip breakfast and then train while still in a fasted state. This is the perfect excuse to do nothing for 2 days!

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Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella). Here are three examples of low-carb meals, based on how many carbs you aim to eat in a day. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. But don’t worry, your taste buds and your satisfaction won’t be a casualty of lower costs. Keto Desserts Peanut Butter Chocolate Fat Bomb Chocolate Chip Cookies Pumpkin Cheesecake Brownies Pound Cake Muffins Coconut Macaroons Click here to see dessert recipes. Learn more about if a low-carb or keto diet is right for you Learn more about the science supporting the effect of low-carb diets   Keto diet results We love receiving stories from people who are using a keto diet to dramatically improve their health. This is symptomatic of the conversion from burning sugar to burning fat. 5 grams net carbs While there are delicious-looking ketogenic recipes and meal plans online, experts like Weaver warn that you’ll want to avoid relying too much on artificial sweeteners and unhealthy foods for your keto diet menu. And that’s why we’ve created this free Keto meal plan to try to help you get started on Keto with ease. Check out our Weekly Keto Meal Plans here.    Louise Hendon Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). Moderate low carb may be easier to follow, but it also may be less effective than keto, meaning you may get more moderate results. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel.

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See Also
Easy to Make Keto Meal
Keto Meal Plan Without Eggs
Keto Diet Meal Plan With Recipes

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