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This meal plan also introduces intermittent fasting (16:8), meaning you’ll skip breakfast each day. 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.

The low carb intake makes your body produce ketones in the liver to be used as energy (called ketosis), a byproduct of burning body fat. Per 28g serving, pecans contain: 20g fat | 1g net carbs | 3g protein walnuts contain: 18g fat | 2g net carbs | 4g protein Although all nuts tend to be higher in fat than many other plant-based foods, these are 3 of the most fat-rich, most keto-friendly, and fairly common in most grocery stores! Next, add the chicken and cook it on high heat till it turns a nice golden. Over time, your system will become more efficient and burn more ketones, leaving fewer in your urine.

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15 A keto diet is designed to be a moderate protein diet. Dinner: Salmon cooked in butter served with roasted Brussels sprouts. The trials included in this review of RCTs did not restrict protein intake and showed significant improvement in blood glucose levels and metabolic health.

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Finally, if you have questions, you can use my contact form to email me, and there are many  Keto Facebook groups where you can ask questions and get helpful answers. This will help in buying the right foods at the grocery store, and give a framework to follow when meal time arrives. What's more, a higher potassium intake may help make the transition to a ketogenic diet easier (26, 27 ). You may be thinking, how on earth do people stay with keto without feeling deprived, hungry, and cranky? Your protein consumption should also be limited and a good rule of thumb is to allow yourself 1 gram of protein for every 2 pounds of your weight. And, it’s an incredible source of micronutrients and powerful antioxidants that can protect us from free radical damage.

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This will help keep you on the path, grasshopper, and out of the cookies. In fact, it is believed the ketones produced when you are in ketosis are super amazing for our brain. Then we’ve added a lot of flavor with delicious cheeses and spices. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Budget-friendly #4 (16:8) This ketogenic meal plan (below 16 g net carbs per day) will keep both your carb intake and your costs down. Honestly, when I first started, I didn’t think it would be a long-term commitment either! As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. This means they contain high amounts of sugar (sugars are carbs, too). However, it is much greater than the low carb part of the diet that makes weight loss a reality. Stay away from carbs like these: If you feel like you might miss your favorite high-carbohydrate foods, there are plenty of ketogenic substitutes that I will share with you later in this article.

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See Also
Vegetarian Keto Meal Plan and Shopping List
Free Keto Diet Meal Plan Recipes
Free Keto Meal Plan With Shopping List

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