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Join now   We hope you enjoyed reading this guide. Another thing to watch when trying keto is your carbohydrate intake.

In fact, it requires just 1 teaspoon of sugar per day, which could easily be converted from the protein or fat you eat. Avocados Arguably, one of the most delicious plant-based fat sources (and my FAVORITE), with around 11-15g of fat per half avocado—depending on the size/variety. If you don’t want the tikka to be very spicy then skip the garam maslaa and green chilly paste. Enjoy them hot and remember to sprinkle some lemon juice and chaat masala over them. While embarking on this keto diet journey, below are the foods that you need to ignore like a spam phone call.

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Remember you will use certain things like butter and oil every week so buy those in bulk. Being that heart disease, diabetes, and stroke are three of the leading causes of death in the world, it is phenomenal to have a diet combat them. In fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure ( 9 , 10 ). Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. 14-day ketogenic diet meal plan Get ready Week 1 Week 2 Shopping More meal plans FAQ Start free trial What is a keto diet?

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Warning: The keto diet takes time for your body to get adjusted to it. Don’t forget to also drink plenty of water and add some sea salt to your water to ensure you get enough sodium. It means focusing on eating good quality, minimally processed foods that come from the ground or an animal. Everything inside will give you a jump-start in achieving a healthier life) So, what are you waiting for?

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Once it is cooked to a fine golden color on one side, I flip it. Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. As I mentioned above, you should check with your physician if you have any concerns about starting a ketogenic diet plan with pre-existing health conditions, especially if those conditions involve kidney or heart problems.  Although there is evidence that many people do well with reducing carb intake, I don't recommend going much lower than 10-20 carbs per day. However, it may be difficult for vegan keto dieters to meet their micronutrient needs through food alone. Day 1 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Pepper Stir-Fry Dinner: Keto Cottage Pie Day 2 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad Dinner: Creamy Tomato Basil Chicken “Pasta” Day 3 Optional Breakfast: Keto Breakfast Stack Lunch: Chicken Cauliflower “Couscous” Salad Dinner: Easy Salmon Curry Day 4 Optional Breakfast: Frothy Keto Coffee Lunch: Baked Eggs in Avocados Dinner: Leftover Keto Cottage Pie Day 5 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad Dinner: One-Pot Pork and Cabbage Stew Day 6 Optional Breakfast: Keto Breakfast Stack Lunch: Leftover Chicken Cauliflower “Couscous” Salad Dinner: Zucchini Beef Saute with Garlic and Cilantro Day 7 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Hash with Coconut Dijon Sauce Dinner: Leftover One-Pot Pork and Cabbage Stew Week 4 Free Keto Meal Plan You have 1 week left of your free Keto meal plan! One study found that obese adults who consumed a lower-carb, higher-fat diet for 16 weeks lost more body fat, particularly in the belly area, compared to those following a low-fat diet ( 10 ). Low-fat and diet items: Items labeled “diet,” “low-fat” or “light” are often high in sugar. During a ketogenic diet, insulin levels go down and, as a result, your body sheds excess sodium and water. This study from Johns Hopkins Medical School confirms this. This is the reason an obese person who follows a low-carb diet will always lose more weight versus a slimmer person; they carry more fat cells (each containing water-holding glycogen). Well, if you’re vegetarian and looking to give a vegetarian keto diet a go, then you’re in luck because we at 8fit have you covered.

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