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Either way, meal planning is key to sticking to this high-fat, moderate-protein, super low-carb diet. 5g net carb Snack: Mozzarella string cheese; 1g net carb Snack: 2 hard-boiled eggs with a sprinkle of smoked sea salt; 0. Apples are also a good source of vitamin C, providing 8.

Include a high-quality protein source at every meal As discussed earlier, with few exceptions, only the protein in animal products contains all nine essential amino acids in the amounts your body needs. There will be times you stuff yourself or slip and eating something sweet and then feel tired and bloated. Remember, the Ketogenic Diet is not so much a diet as a lifestyle. Check out our target protein ranges to find out how much protein you should be aiming for each day. It also turns fat into ketones in the liver, which can supply energy for the brain ( 6 , 7 ).

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But it is not known if the same applies for those with insulin resistance or diabetes. Fish curries are highly popular in India, especially in the south where fish is readily available. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.

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Your risk of type 2 diabetes will be lowered, too. Foods to avoid Meat & Poultry – Cured meats that have high sugar content. Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children ( 3 ). Saturday Breakfast: Ham and cheese omelet with vegetables. Food can stop being an enemy and become your friend, or simply fuel — whatever you prefer.

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That’s why I’ve created this FREE Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all. 4 oz of ribeye (330 calories, 26g fat, 0g carbs, 24g protein) 3 cups of raw spinach (21 calories, 0g fat, 3g carbs, 2g fiber, 3g protein) 1 clove of garlic (4 calories, 0g fat, 1g carbs, 0g protein) 2 tbsp of cream cheese (80 calories, 7g fat, 2g carbs, 2g protein) 2 tbsp of salted butter (203 calories, 23g fat, 0g carbs, 0g protein) Total for this meal 637 calories, 56g fat, 6g carbs, 2g fiber, 29g protein 4g net carbs Dessert Smartcake (Save 10% with: nobunplease) (38 calories, 3g fat, 9g carbs, 5g fiber, 4g erythritol*, 4g protein) 5 small strawberries (11 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) Total for this meal 49 calories, 3g fat, 12g carbs, 6g fiber, 4g erythritol, 4g protein 2g net carbs Totals for Day 1 1476 calories 118g fat 36g carbs 26g fiber 4g erythritol 16g net carbs 83g protein Sample Keto Menu – Day 2 Breakfast Most mornings start with black coffee for me, but here’s an example for those that like it on the sweeter side! Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar. Thus eating more fiber (but still very low carb) could result in higher ketone levels in the blood. Mash Perfect Guacamole: ​ ​ THURSDAY Getty Breakfast: Leftovers. There are four different types of keto diets you can follow. Sign me up!) But like other snack foods, they’re basically void of nutrients. So here are a few tips for getting through that fast if you haven’t tried fasting before. Likely not, as long as your blood pressure is under control, as it’s mostly about replacing salt that is being lost. You can skip the drive, the wait and the bill! —Joshua Keefer, Delaware, Ohio Get Recipe 46 / 55 Chicken and Broccoli with Dill Sauce I've had this chicken and broccoli recipe for so many years, I don't remember when I first made it. After that, it’s common to lose about 1 pound (0.

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See Also
Easy Keto Meal Plan Philippines
Keto Meals Planning
How to Meal Plan for a Keto Diet

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