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On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for. You’ve got to give up your toast and cereal (or donuts) at breakfast, your sandwiches at lunch, and your pizza for dinner. And I achieved this with minimal effort on my part through a high-fat diet called The Ketogenic Diet (keto for short).

Sauces Sauces – gravy or packet sauces contain flour or sugar, either choose low-carb versions or make your own 13. Balanced blood sugar also means your brain and body are calm and focused. Dinner Shredded Chicken Breast in Soya Sauce This an easy recipe, that can be cooked in a jiffy and has very little prep time. You can also add some freshly chopped cilantro or coriander at the end. I walk briskly to my workplace and travel back by bus in the evening. The past 4 months have been full of discovery and knowledge.

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Another study in obese participants with type 2 diabetes showed that following a ketogenic diet for 24 weeks resulted in significant reductions in blood sugar levels and a decreased need for blood sugar medications. Higher levels of adiponectin have been associated with better blood sugar control, reduced inflammation and a lower risk of obesity-related diseases, including heart disease ( 7 , 8 ). In addition, the moderate protein intake protects your muscle tissue from being used as fuel (a process called Gluconeogenesis).

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Following an LCHF diet may aid weight loss, stabilize blood sugar, improve cognitive function and reduce the risk of heart disease. Like the vegan diet, research has shown that following the high-fat, low-carb ketogenic diet may positively impact your health. I completely understand that the first weeks can be difficult trying to figure out what to eat and what to avoid. Would I personally eat vegan and keto at the same time? In this weekly meal plan we are also skipping breakfast to boost weight loss and provide other health benefits.

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Olives Olives provide the same health benefits as olive oil, only in solid form. And one of the simplest ways of creating meal plans is to do Batch Cooking. Plan your day so you don’t have gaps in which you lapse into feeling bored. Summary: After the initial 30 days, you may slowly reintroduce off-limit foods to see how they affect health and fit into your new eating pattern. If you want to start experiencing the benefits of Keto (decreased hunger, increased energy, mental clarity and so many more), then you can use this free Keto meal plan as a 28 day Keto challenge. Because it isn't as stable as saturated fats at high temperatures, it's best to use olive oil for low-heat cooking or add it to foods after they have been cooked. Keto Snacks Not only are there recipes for breakfast, lunch and dinner, there are also plenty of snack recipes included that you can have to support your main meals. With that said, using intermittent fasting (IF) along with the keto diet maximizes weight loss. The diet focuses on the idea that certain food groups may negatively affect your health and fitness.

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