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Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease ( 2 , 3 , 4 , 5 ). For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

5 cm), on average, from their waistlines without making any other dietary changes ( 41 , 42 ). Use your slow-cooked meat for easy stir-fries and to add into soups or salads. They save you time and can be packed for snacks on the road. The following items should be avoided: Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil. Create Your Own Free Keto Meal Plans Of course, you don’t have to use our free Keto meal plan…you can also create your own.

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Creamy Salsa Chicken Joy Filled Eats You're going to be mixing salsa and cream cheese so much more often after trying this one. One side-effect statins have is insulin resistance, the very thing we are trying to get rid of. You can learn more about our panel here [weak evidence]. ↩ The main fear about lower-carb and higher-fat diets has always been an increase in the risk of heart disease. The former is natural, while the latter only occurs in uncontrolled diabetes. Most people choose simple hours to eat, such as from noon to 8 PM; this way your fasting state is through the night while you sleep and you skip breakfast, which when you think about it, it isn’t that hard, especially since breakfast is typically on the go for most people these days.

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SUMMARY When eating out, select a meat-, fish- or egg-based dish. If it persists, try eating more high-fiber veggies. The chances are you’ve at least heard of the Keto Diet, or perhaps you’ve heard it mentioned under one of its other guises, for example, a low-carb diet, a low-carb high-fat diet, or simply the latter’s acronym the LCHF diet. Your goal this week is to keep on with your Keto meals and really start to examine how you feel.

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The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome ( 28 , 29 , 30 ). Day 8 Meal 1 – Pizza Omelet with pepperoni and mozzarella Meal 2 – Chicken & Bacon Salad Meal 3 – Spicy Lime Steak Snack – Chocolate Peanut Butter Balls Calculate your daily calorie intake requirement and add more snacks as required. Garlicky Lemon Mahi-Mahi Getty This mild white fish dish is also great in fish tacos. Day 15 Meal 1 – Spiced Pumpkin Waffles Meal 2 – Chicken and Mushroom Soup Meal 3 – Wagon Wheel Sausage Pie Snack – Maple Pecan Bars Calculate your daily calorie intake requirement and add more snacks as required. And if you’re interested in losing weight, then you’ll want to know how to get your body to burn up fat and avoid storing fat. There is a huge psychological component to conquer before you can become successful with the keto diet. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

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See Also
Easy Keto Diet Plan for Beginners
Easiest Keto Meal Plan to Follow
Easy Keto Meal Plan With Shopping List

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