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Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin. Remember you will use certain things like butter and oil every week so buy those in bulk. What's Inside the 30-Day Free Low Carb Diet Plan? Some fats: Healthy plant oils, coconut oil, duck fat, clarified butter and ghee.

You might want to also check out this article about the Keto flu with tips that you can follow from Day 1 to make your first week as easy as possible. An improved diet with lots of nutrients also helps alleviate these problems. Artificial Sweeteners Artificial sweeteners as a replacement for sugar may be ok, but they can induce cravings and they have no health benefits at all. Foods to Avoid Avoid foods rich in carbs while following a keto diet. The 16/8 Method: This method involves skipping breakfast and restricting your daily eating period to 8 hours, for example from 12 pm to 8 pm, afterward, you “fast” for 16 hours in-between. Most of you know by now that I have been on a low- carb Ketogenic diet for the last 4 months or so.

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How much weight you lose depends on several factors (e.g., genetics, gender, current health level, etc.). 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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The coconut milk or cream can be added now, cook for a few more minutes and garnish with the coriander. To make your shopping list even shorter you don’t need to use different kinds of cheeses, just go with your favorite one. 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.

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Day 1 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Smoked Salmon and Cucumber Ham Wraps Dinner: Roast Beef with Carrots and Onions Day 2 Optional Breakfast: 10-Minute Keto Toast Lunch: Basil Chicken Saute Dinner: Easy Pork Fajitas Day 3 Optional Breakfast: Keto Blueberry Muffins Lunch: Ham and Spinach Mini Quiches with Lemon Fried Avocado Dinner: 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash Day 4 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Roasted Cauliflower Broccoli Tuna Bowl Dinner: Leftover Roast Beef with Carrots and Onions Day 5 Optional Breakfast: 10-Minute Keto Toast Lunch: Easy Meatball Soup Dinner: Leftover 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash Day 6 Optional Breakfast: Keto Blueberry Muffins Lunch: Leftover Ham and Spinach Mini Quiches with Side Salad Dinner: Quick Beef and Broccoli Stir-Fry Day 7 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Leftover Easy Meatball Soup Dinner: Cucumber Ginger Shrimp with Fried “Rice” Want More Keto Meal Plans? The ketogenic diet and Atkins diet are examples of LCHF diets. However, some people may need to pay extra attention to avoid high protein intake (greater than 2. Day 10 Breakfast – Sausage and Egg with Cheese Lunch – Chicken & Broccoli Casserole with Cheddar topping Dinner – Fish Fillet with Avocado Sauce Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this. Avoiding Vegetables I know that vegetables (even good ol’ spinach) has carbs, which you’re supposed to avoid.

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See Also
Free Keto Diet Plan Halal
Free Keto Diet Plan Calculator
Free Keto Diet Plan Veg

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