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They stopped the diet. “It was too hard to maintain,” she told me. You may also want to consider adding these calorie boosting strategies: Cream in the coffee. However, some people may need to pay extra attention to avoid high protein intake (greater than 2.

Use your slow-cooked meat for easy stir-fries and to add into soups or salads. Get the recipe and instructionsLunch – BLT SaladTake a 2 – 3 cups of lettuce, crumble in some bacon and dice a medium tomato. 61 Thursday Breakfast: 1 serving of Hunger Buster Low Carb Bacon Frittatas Lunch: 1 serving of Bacon Cheeseburger Salad Dinner: 1 serving of Salmon Patties with Herbs Side Dish: 1 serving of Lemon Roasted Spicy Broccoli Dessert: 1 Churro Mug Cake Total calories: 1,510 (with dessert) Total cost for the day: $7. The fact that I have lost 19 kgs, is a sure indication that I must be doing something right.

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Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. On Android you may need to install a 'PDF reader' app from Google Play to view the book. But if you stick to our recommended foods and recipes you can stay keto even without counting.

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Check out our full guides to keto drinks and keto alcohol.   Visual keto diet guides For more on specific topics – like what fruits or nuts to eat on a ketogenic diet – check out our popular visual guides: Vegetables Fruits Nuts Snacks Alcohol Fats & sauces Drinks How many carbs? Here are the best nuts and seeds for the keto diet: Pecans Brazils Macadamia Walnuts Sunflower seeds Fatty Fish Fatty fish are a good source of healthy omega fatty acids without the added worry of carbs. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food or water. Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. Swipe to advance 12 / 14 Exercise A ketogenic diet may help endurance athletes -- runners and cyclists, for example -- when they train.

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Apple cider vinegar contains acetic acid which can help accelerate fat loss on the body. Day 1 Optional Breakfast: Traditional Keto Coffee Lunch: Bacon and Avocado Caesar Salad Dinner: Chicken Mushroom and Kale Casserole Day 2 Optional Breakfast: Keto Chocolate Hazelnut Muffins Lunch: Lemon Pepper Tuna Salad Dinner: Quick Ground Beef Stir-Fry Day 3 Optional Breakfast: Keto Bacon Mini Frittata Lunch: Simple Egg Salad Dinner: Leftover Chicken Mushroom and Kale Casserole Day 4 Optional Breakfast: Traditional Keto Coffee Lunch: Broccoli Bacon Salad with Fried Eggs Dinner: Beef Teriyaki with Sesame and Kale Day 5 Optional Breakfast: Keto Chocolate Hazelnut Muffins Lunch: Leftover Egg Salad Stuffed Cucumber Boats Dinner: Pan-Fried Tuscan Chicken “Pasta” Day 6 Optional Breakfast: Traditional Keto Coffee Lunch: Garlic Shrimp Caesar Salad Dinner: Apple Dijon Pork Chops with Roasted Broccoli Day 7 Optional Breakfast: Keto Bacon Mini Frittata Lunch: Chicken “Noodle” Soup with Easy Side Salad Dinner: Leftover Beef Teriyaki with Sesame and Kale Week 2 Free Keto Meal Plan You’ve enjoyed an entire week of eating Keto recipes. But, hey, at least I know the diet was working, right? For many years, experts believed that consuming too many saturated fats could potentially be linked to poor cardiovascular health. Keto does not differentiate between the quality of fats (saturated vs unsaturated) and only mandates you eat a lot of it. There are drinks you can take to make this meal plan process a complete success. We have focused on affordable low-carb ingredients such as ground beef, chicken thighs, canned tuna, and cauliflower. Fat is your friend: If you’re hungry between meals you need to eat more fat with your meals. So stay away from ALL sweeteners those first two weeks. A keto diet is a very strict low-carb diet, containing less than 20 grams of net carbs per day.

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