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Traditionally it was used primarily for children, but in recent years adults have benefited from it as well. And if you do it right, and if you don't do it right, you'll end up with what they call the keto flu, which is you feel weak and tired and dizzy. Too much dietary fat means your body won’t use body fat for energy. Drizzle olive oil over spinach and season with pepper and salt.   Dinner: Chicken Casserole   Ingredient: Salt Pepper 1 ¼ oz. shredded cheese 2/3 oz cherry tomatoes 1/6 leek 2 2/3 oz. cauliflower ½ tbsp butter 5 1/3 oz. chicken thighs 1 tbsp lemon juice 1 teaspoon green pesto 2 2/3 tbsp sour cream or heavy whip cream Instructions: Preheat oven to 400 degrees Fahrenheit Mix cream with lemon juice and pesto. Those who do not eat meat or fish can replace these products with high fat plant-based foods.

Sarah has experience in clinical nutrition, outpatient nutrition counseling, and WIC Overseas. While there are many ways to include the drink into your diet, some or more beneficial than others, especially when following the keto diet. MCT oil packs even more healthy fat into this drink (key for keto dieters), and spinach adds calcium and iron. While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself.

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Saturday Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder and vegan protein powder. For example, yogurt topped with nuts may seem like a great keto-friendly snack, but a 5. Therefore, we believe most people should maintain low-carb long term to maintain weight loss benefits.

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For additional motivation and inspiration, check out a success story of your choice today. After going through my diet plan if you feel the need to add more snacks or to increase the fat value, please feel free to do so, according to your macros.     MON |  TUE |  WED |  THU |  FRI |  SAT |  SUN  Monday – Day 1 Breakfast Bulletproof Coffee Omelette Cooked in Butter with Bacon     Whisk 2 eggs together Add salt and pepper Fry in 2 teaspoons of butter Add 2 Bacon (Pan fried) To the whisked eggs I add a spoonful of fresh cream, before pouring it on a hot non-stick pan.

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At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. Dinner – Pork Roast and Roasted VeggiesA nice pork roast, rubbed down with cumin, salt, and garlic, will give you leftovers for days, tastes amazing, and is pretty cheap. That’s right – you don’t have to commit to this for longer than 28 days! This could be a bonus for weight loss, if your hungry brain burns fat for you. If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. Avoid keto flu Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps.

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See Also
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