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Bonus: our community For extra support and motivation, and to share your progress in the challenge, consider joining our moderated and members-only Facebook community. With cucumber, celery, and spinach, you’ll get fiber that will keep you full. Make it three eggs and have it with 2 chicken sausages.

While they are fairly sweet, they also have high water content, making it feasible to fit into your macros. She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. This, along with the increased ketones, has numerous health benefits ( 6 , 8 , 9 , 10 , 11 ). Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications ( 28 ). Egg-based meals are also a great option, such as an omelet or eggs and bacon.

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Thankfully, there are many tasty, sugar-free options for those on 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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The fact that I have lost 19 kgs, is a sure indication that I must be doing something right. A drizzle of some extra olive oil on the salad will compensate for the reduction of fat from the avocado. You can prepare smoothies the night before if you want. CLICK HERE TO DOWNLOAD THE PDF You can get the results want from the keto diet by setting yourself up for success. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. 2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group ( 2 ).

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This includes starchy foods like bread, pasta, rice and potatoes. The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role ( 21 , 22 , 23 , 24 , 25 , 26 ). If you’re one such keto dieter, then feel free to enjoy an apple or two during your carb up days. While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods. Monday Breakfast: two eggs scrambled cooked on butter with diced tomatoes and some cheddar blocks Mid-morning: handful of walnuts and a block of dark chocolate Lunch: grilled chicken breast on a bed of spinach with some herby yoghurt dipping Tea: portion of green olives with blue cheese Dinner: protein shake with peanut butter and cream Tuesday Breakfast: greek yoghurt with linseed, protein powder and peanut butter Mid-morning: fresh guacamole Lunch: feta and tomato frittata Tea: naked bacon burger with melted cheese Dinner: hazelnuts with dark chocolate Wednesday Breakfast: omelette with asparagus and camembert cheese Mid-morning: bacon strips with soft cheese dip Lunch: steak on a bed of rocket with fresh salsa Tea: boiled eggs and cucumber sticks with aioli Dinner: brazil nuts and olives Thursday Breakfast: fried eggs on butter with avocado and rocket Mid-morning: dark chocolate mixed with greek yoghurt and zero calorie syrup Lunch: baked salmon with kale and tzatziki dip Tea: cheese rolls with celery and sour cream dip Dinner: handful of hazelnuts Friday Breakfast: egg and cheese stuffed peppers Mid-morning: greek yoghurt with keto granola Lunch: beef stir-fry with cabbage and mushrooms Tea: salsa with crispy bacon strips Dinner: tuna salad with spinach and parmesan cheese Saturday Breakfast: bacon and eggs Mid-morning: keto chia pudding with berries Lunch: cauliflower rice with sauteed shrimp and seafood  Tea: mozarella salad with greens Dinner: keto pancakes (made from almond flour, eggs and cream cheese) with peanut butter  Sunday Breakfast: keto breadless BLT sandwich (use eggs instead of bread) Mid-morning: olives and cheese cubes Lunch: Sunday roast with pork, cauliflower cheese, Brussels sprouts and broccoli Tea: keto cheesecake (made with almond flour and cream cheese) Dinner: lettuce chicken boats with parmesan Continue Reading Show full articles without "Continue Reading" button for {0} hours. Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices. Or simply use our keto recipes and meal plans, which are designed to keep you under 20 grams. Since we recommend eating mostly natural, minimally processed foods, we focus on net carbs. 1 hour Easy Healthy Crab-stuffed avocados (12 ratings) Stuffing the cavity of a halved avocado has to be one of the easiest ways to serve it, and this crab filling can be made ahead 10 mins Easy Salmon, avocado & cucumber salad (12 ratings) A salmon salad that is superhealthy, packed with omega 3 and vitamin c and versatile enough for any course 18 mins Easy Healthy Masala frittata with avocado salsa (29 ratings) A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Following is a one-week sample menu for the vegan keto diet: Monday Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds and unsweetened shredded coconut.

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