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You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale. How to Use This Free Keto Meal Plan We’ve designed this free Keto meal plan to be as easy to use as possible. Aim to consume at least two servings of seafood weekly. Your body still needs fuel to function, so it taps into your reserve of ketones, which are compounds the liver creates from fat when blood insulin is low. Weakness This usually indicates the need for more salt.

40 Learn more Increased physical endurance Ketogenic diets can in theory increase your physical endurance by improving your access to the vast amounts of energy in your fat stores. Add in some healthier carbs like sweet potatoes and white potatoes (not fries or chips). Fat packs a bang as it has twice as many calories as carbohydrates and protein per gram. The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role ( 21 , 22 , 23 , 24 , 25 , 26 ). Nearly all tumors depend on carbs (glucose) for energy. You can learn more about our panel here [weak evidence].

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Get the recipe and instructionsLunch – BLT SaladTake a 2 – 3 cups of lettuce, crumble in some bacon and dice a medium tomato. Spinach is a great source of magnesium and potassium, too. 3 dill pickle spears (15 calories, 0g fat, 3g carbs, 3g fiber, 0g protein) 2 tbsp of cream cheese (80 calories, 7g fat, 2g carbs, 2g protein) 2 oz of deli ham (80 calories, 4g fat, 1g carbs, 0g fiber, 10g protein) Total for this meal 175 calories, 11g fat, 6g carbs, 3g fiber, 12g protein 3g net carbs Dinner Chicken pizza crust, half (320 calories, 15g fat, 3g carbs, 0g fiber, 41g protein) 1 serving of pepperoni (140 calories, 13g fat, 0g carbs, 5g protein) 2 oz of sliced mushrooms (14 calories, 0g fat, 3g carbs, 1g fiber, 1g protein) ¼ cup of Rao’s Marinara sauce (40 calories, 4g fat, 2g carbs, 1g fiber, 1g protein) 1 tbsp of ranch dressing (70 calories, 7g fat, 1g carbs, 1g protein) Total for this meal 746 calories, 51g fat, 11g carbs, 2g fiber, 63g protein 9g net carbs Chicken Crust Pizza from No Bun Please Totals for Day 6 1474 calories 105g fat 26g carbs 5g fiber 21g net carbs 110g protein Sample Ketogenic Diet – Day 7 Breakfast 2 hard-boiled eggs (143 calories, 10g fat, 1g carbs, 13g protein) 2 slices of bacon (80 calories, 7g fat, 1g carbs, 5g protein) half an avocado (medium) (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein) Total for this meal 340 calories, 28g fat, 8g carbs, 5g fiber, 19g protein 3g net carbs Lunch Crispy Cheddar Crisps, 1 serving (130 calories, 11g fat, 1g carbs, 1g protein) 3-5 Kalamata olives (45 calories, 4g fat, 2g carbs, 0g protein) 2 oz of summer sausage (190 calories, 17g fat, 0g carbs, 9g protein) 1 oz of cheddar (121 calories, 10g fat, 1g carbs, 7g protein) Total for this meal 486 calories, 42g fat, 4g carbs, 24g protein 4g net carbs Dinner The chicken tenders will take roughly a day to tenderize — keep that in mind and plan accordingly. You can easily keep track of your daily net carbs with the Atkins app or this guide. This is mostly necessary for the brain. ↩ The brain consumes about 20% of the body’s required energy every day, despite only representing 2% of the body’s mass. Have you heard that your brain will cease functioning unless you eat lots of carbs?

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Mutton Seekh Kebab  You might think that I mention mutton seekh kebabs daily, and I admit I do. Beans and legumes: Black beans, chickpeas, lentils and kidney beans. Starchy vegetables like potatoes, corn, and squash are too high in carbs. The rich flavor is so satisfying in the morning, and it's even better served with buttery toasted Italian bread. —Thomas Faglon, Somerset, New Jersey Get Recipe 55 / 55 Slow-Cooker Marinated Mushrooms Here's a healthy and delicious addition to any buffet spread.

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Avocados: Whole avocados or freshly made guacamole. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. People who eat fruit are probably healthier in general and they're not having chips, so maybe there are other factors that are causing this. If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! 8 Many people get so satisfied on a low-carb, high-fat keto diet – with less hunger – that they automatically eat less and lose excess weight. But skipping dairy for whatever reason does not mean you have to eat boring food! I highly recommend investing in a food scale if you don’t have one already. 5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese Dinner (7. Berries Blackberries, strawberries, and raspberries are lower in carbs than other fruits—but they still pack plenty of beneficial antioxidants and fiber. My strength was the same during the week, but I was having trouble finishing my workouts. Foods to Eat on Keto Your diet should consist primarily of fats if you are trying to get into ketosis.

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See Also
Keto Meal Plan Dr Axe
What Is a Meal Plan for a Keto Diet
Best Online Keto Meal Plans

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