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Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Week 2 of 14-day keto diet plan This meal plan is the second week of our free 14-day keto diet plan. Switching gears from a sugar-fuelled body to a fat-fuelled body is amazingly uplifting. 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. Our revenues come from members who want to support our purpose of empowering people everywhere to dramatically improve their health.

Because of this, your caloric and carbohydrate intake will be much higher than your normal diet. However, if you bloat when you eat vegetables, you will need to start with a smaller amount of raw ones.

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That means it can be easy to fall into something called “dirty keto” when following a regular keto diet - a diet lacking in nutritious vegetables and full of potentially inflammatory foods like fast food, bacon and cheese. I like to apply some olive oil to the capsicums on the outside too, in order to enhance the grilling process. It’s very easy to keep eating just because it tastes good. Some types of LCHF diets have set restrictions on the number of carbs you can consume.

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This page will answer many questions you may have about a ketogenic diet plan including: Who should NOT follow a ketogenic diet: list of medical contraindications. How do I start a ketogenic diet plan? LCHF-friendly foods include: Eggs: Eggs are high in healthy fats and essentially a carb-free food. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging. Lower the heat to 250°F and bake for another 10 minutes. You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale. Lunch: Turkey burger topped with cheddar cheese served with sliced non-starchy vegetables.

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Make sure that the cauliflower is drained, then add it to the cheese sauce. This meal plan is meant to serve as a blueprint for what a typical day of eating may look like on the Keto diet. Foods to Avoid on Keto White potatoes Alcohol Bread, pasta, tortillas, and other foods that contain gluten Condiments such as ketchup, soy sauce, and barbecue sauce that contain sugar, artificial ingredients, excessive salt, or gluten Corn (including popcorn, cornbread, and popped corn chips) Foods that contain high-fructose corn syrup or trans (hydrogenated)fats Foods that contain sugar, artificial sweeteners, or soy Fruit juice (even 100% fresh!) Grain-based foods (e.g., wheat, barley, rye, cereal, oatmeal) Jams, jellies, pancake syrup High sugar dairy products (e.g., ice cream) Salty processed snacks (potato chips, popcorn, pretzels, nacho chips, crackers, popcorn) Sugary processed snacks (cakes, cookies, cupcakes, candy) Sweetened drinks such fruit punch, lemonade and soda Now that you know what foods to avoid, here are the foods (along with supplements) that you can embrace. The list is broken up by macronutrient, but there is some overlap when it comes to foods like nuts and seeds as they contain fat and protein. Additionally, blood sugar levels become balanced, there are no nasty spikes in insulin which can lead to a host of health problems. Have you found a few new Keto recipes that you love? Shirataki Noodles Shirataki noodles are a fantastic addition to a ketogenic diet. Place the chicken on this tray, you can skewer them too. How to Use This Free Keto Meal Plan We’ve designed this free Keto meal plan to be as easy to use as possible. If you have the time, before you apply the paste on the cottage cheese, slit it in the middle and apply the mint chutney. Coming back to Indian Keto diet plan, in the last four months, I have consciously tried to eradicate carbs from my diet and had 2 cheat days till date. Moderate low carb may be easier to follow, but it also may be less effective than keto, meaning you may get more moderate results. Thursday Breakfast: Sliced avocado and two eggs fried in coconut oil.

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See Also
Free Keto Meal Plan for 28 Days
Free 30 Day Home Workout Plan
Free Keto Diet Plan Pakistan

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