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Complex carbohydrates, such as grains and beans, convert more slowly. For your first week, I tried to select recipes that might be quite similar to foods that you already enjoy to help you settle into this new way of eating. To avoid constipation, make sure to add plenty of non-starchy vegetables to your meals, including greens, broccoli, cauliflower, Brussel sprouts, peppers, asparagus and celery. 20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can't use ketones as fuel. In fact, the development of type-II diabetes is strongly contributed to continuously eating high glycemic foods (e.g., whole grains, bran, germ) that spikes your blood sugars. The recipes in your Stage 1 diet are designed to be as low on carbs as possible (limiting it to no more than around 20 grams per day) so that you will deplete your glycogen stores and reach a state of ketosis quickly.

You get to enjoy three meals per day and you’ll still keep below 14 g of net carbs per day. Saturday Image: unsplash.com, Brooke Lark's Source: UGC Breakfast Creamy, spicy oats One cup of cooked oats Cinnamon for flavour One teaspoon of honey One cup of Bulgarian yogurt Snack A ¾ cup of pineapple Six whole almonds Lunch Chicken Pasta One cup of courgette pasta One teaspoon of pesto 60 grams of chicken A salad: Cucumber, tomato, spring onion, lettuce, and mushroom Snack Two naartjies Six whole almonds Dinner Sizzling steak 60 grams of grilled grass-fed beef steak One teaspoon of cooking oil One cup of sweet corn One cup of cooked vegetables Sunday Image: unsplash.com, dylan nolte Source: UGC Breakfast Veggie omelette Two slices of glutten free bread Three egg white omelette (add mushrooms, spring onion, and peppers) Snack One apple One tablespoon of nut (or seed mix) Lunch Veggie Soup 300 milliliters of vegetable soup One slice of rye bread Three tablespoons of low – fat hummus Snack One peach or a single cup of fruit salad One tablespoon of nut (or seed mix) Dinner Chicken fry stir made with 60 grams of chicken Frozen stir fry veggie mix One teaspoon of cooking oil One tablespoon of sour and sweet sauce A half cup of basmati rice The above seven days regimen clearly show that a South African diet plan to lose weight fast is quite achievable. Some days I also fry a few juliennes of green peppers or capsicum on the same pan and add to the dish. It is always cooked over an open fire, grill or in a tandoor.

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For example: You plan to eat 1,400 calories per day. The ketogenic diet can help many people eat more nutritious meals full of healthy fats and proteins.

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If you’re using our free keto meal plan, then feel free to add in extra fats and protein into your meals. On a low-carb diet like the keto diet, fat burning is significantly increased, and it’s OK to eat a higher-fat diet. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Dairy-free (16:8) #2 Could dairy products be slowing your weight loss or holding you back from your potential health gains?

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With that said, reaching optimal ketosis could about 3-7 days, depending on your body type, activity levels, and what you’re eating. Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats. Here's a list of all of the common side effects that will happen the first week or so of starting a ketogenic diet plan. It's almost impossible for people who have a working pancreas and blood insulin levels to develop ketoacidosis, as insulin regulates the liver's biochemical process of making ketones. If you eat enough fat, the body will only need to burn that, not your stored body fat. This is the same glycogen that holds 3 to 4 grams of water. Eat out with ease following simple, clear eating guidelines. A drizzle of some extra olive oil on the salad will compensate for the reduction of fat from the avocado. You'll find easy keto meals that can be prepared in just a few minutes, or can be made in bulk. 7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa Snack (1g net carbs): Atkins French Vanilla Shake Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie Snack (2. Includes beautiful photos and printable step-by-step instr… Keto Chocolate Hazelnut Muffins Get this keto chocolate hazelnut muffins recipe (dairy-free) here. 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.

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See Also
Free Keto Meal Plans and Recipes
30 Day Keto Plan Pdf
Free Keto Meal Plan and Grocery List

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