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You can support your liver by keeping your vegetable intake very high. Back in the early 1800s, the average American sugar intake was only 4-6lb per year. In a nutshell, stay away from high-carb foods and condiments. Create Your Own Free Keto Meal Plans Of course, you don’t have to use our free Keto meal plan…you can also create your own.

Disclaimer: Consult a doctor before making any dietary changes. This is the best part about this diet as hunger during your weight loss plan can make you demotivated and often lead you to cheating. You have been limiting your carbs, increasing your intake of healthy fat, and have obtained a state of ketosis.

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After visiting many sites on Keto and after joining groups on Facebook, I was bowled over by what my Keto counterparts were eating in other parts of the world. 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.

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If you’re interested in reducing the number of carbs you consume, sign up for 8fit and exclude some high-carb foods like pasta, grains and high-carb veggies. The easiest way to maintain this is by glucose tablets, so when you feel this is about to happen, take one or two tablets and this should be enough to prevent this happening. Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 of the keto diet meal plan Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? Roast in oven at 450º degrees for roughly 20 minutes or until desired tenderness. Human bodies don’t do well on this highly processed product. Although there is controversy how real of an issue this is, it may especially apply in the beginning for those who are very insulin resistant.

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Grains/Starches Starches and grains are in most of what we eat, and most of our current diet will consist of these in one form or another. It is tastier and healthier than the non-Keto delicacies. Overall on a ketogenic diet, you have more energy, you are more focused, you drop all excess weight and will feel better than you have ever felt in your life. It's high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies ( 47 , 48 ). You’ll develop healthy, sustainable habits without giving up the foods you love.All without restricting calories or eating bland, boring meals. Though research shows that both the vegan diet and the keto diet may benefit your health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow long term.D H M S 9' Market Umbrella Is your patio furniture looking a little lackluster lately? Unlike high-carb diets, keto burns body fat along with the water weight within it. The message that fat is bad has been pounded into the collective American consciousness for the last 30 years. Your goal this week is to keep on with your Keto meals and really start to examine how you feel. As the diet includes a moderate amount of protein, high amounts of fat, and very little carbohydrates, you’ll need to carefully count your macros and reduce the number of high-carb fruits, veggies and legumes you eat.

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See Also
Foolproof 30-Day Keto Meal Plan
Keto 30 Day Meal Plan Gnc
Keto Meal Plan for a Week Free

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