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03, 2019 If you're beginning a ketogenic (or keto) diet, it's important to understand how to build your meals so you eat a healthy balance of carbohydrates, fats, and protein. Lunch out is not recommended, but if necessary, follow these guidelines. Keto benefits: Why eat a keto diet The benefits of a ketogenic diet are similar to those of other low-carb and higher-fat diets, but it appears to be more powerful than liberal low-carb diets. Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others. Viscous fiber forms a gel that slows down food's movement through your digestive tract. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel.

Today you can even have a second cup of bouillon if you feel the need. Similarly anyone with kidney disease or a family history of such should consult their GP.  What are the long-term effects of ketogenic diets?

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Fat burning is significantly increased, while insulin – the fat-storing hormone – levels drop greatly. Here are the lower carb vegetable/fruit options: Leafy Greens: spinach, arugula, swiss chard and various lettuces like romaine and iceberg, purslane, dandelion greens, watercress, mustard plant, beet greens, and endive Cruciferous Veggies: broccoli, cauliflower, and cabbage, kale, brussel sprouts, collard greens Green beans Avocados Bok choy Mushrooms (all varieties) Zucchini Summer Squash Asparagus Fiddlehead Ferns Broccolini Cucumbers Berries (in moderation) Proteins Remember, keep your protein intake moderate on a ketogenic diet. Once you make it through, it will only get easier. Simple keto breakfast with fried eggs Breakfast Simple keto breakfast with fried eggs – is a super quick and satisfying breakfast that will keep your hunger at bay for hours. Day 22 Breakfast Fat Bomb Shake Lunch Leftover Chicken Bacon Artichoke Pizza Dinner Reuben Casserole; Mixed Greens Salad; Avo/ACV Dressing Day 23 Breakfast Scrambler Jars Lunch Broccoli Cheese Soup Dinner Mini Meatloaves (3); House Salad (no meats); Ranch Dressing Day 24 Breakfast Crustless Bacon Broccoli Quiche Lunch Leftover Mini Meatloaves; Avocado Dinner Cheesy Chicken Broccoli Casserole Day 25 Breakfast Low-Carb Breakfast Sandwiches Lunch Leftover Cheesy Chicken Broccoli Casserole Dinner Chicken Alfredo Bowl Day 26 Breakfast Fat Bomb Shake Lunch Italian Sub Roll-Ups (2) Dinner Cheeseburger Sloppy Joes; Cheddar Garlic Biscuits; Crispy Bacon Broccoli Day 27 Breakfast Chicken Bone Broth; Avocado Lunch Leftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic Biscuits; Leftover Crispy Bacon Broccoli Dinner Slow-Roasted Pork Shoulder; Roasted Asparagus; Hollandaise Sauce Day 28 Breakfast Creamy Scrambled Eggs; Guacamole Lunch Leftover Slow-Roasted Pork Shoulder; Hollandaise Sauce Dinner Shrimp & “Grits”; Roasted Brussels Sprouts Meal Planning Tips (week 4) Make the Crustless Bacon Broccoli Quiche early in the week. Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.

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But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. Foods to Eat You should base the majority of your meals around these foods: Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey. No calorie counting required.   Often, just restricting carbs to very low levels results in ketosis.

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Appendix Delicious vegetarian keto recipes and meal plans Here’s a sample seven-day keto vegetarian meal plan with around 20 grams of carbs per day to help you get started. It also turns fat into ketones in the liver, which can supply energy for the brain ( 6 , 7 ). Prepare lunches from leftovers the night before so you can just grab it and go the next day. Ketoliving PH can help you get through the beginning stages of switching to a ketogenic diet. If you use our keto recipes and keto meal plans you’ll stay under 20 net grams of carbs per day, with no need to count. In addition, the keto diet significantly raised levels of adiponectin, a protein involved in blood sugar regulation and fat metabolism ( 6 ).

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See Also
Keto Diet Meal Plan for 2 Weeks
14 Day Keto Meal Plan
Ketogenic Diet Meal Plan Book

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