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When your body is suddenly exposed to a new way of eating, side effects are a likely occurrence. It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairy-free keto diet – and many other versions. The First 5 Days Of Keto The Keto diet has a few side effects that may happen in the first 5 days.

We’ve got a handy list of vegetarian ingredients that you can add to your fridge and pantry, which are easy to cook and will offer you more than enough meal options. Each gram of glycogen is bound to 3-4 grams of water, so not only will you be depleting your glycogen stocks, there will be excess water being flushed from your system. The chat masala* can also be sprinkled in the end, along with a few drops of fresh lime juice. *Chat masala is a mixture of pungent dry spices, often used in Indian cooking to sprinkle over tikkas, and other fried stuff. Add the Dijon mustard, turmeric, powdered garlic, salt, and pepper. Cook enough bacon at the beginning of the week to add to salads or eat with breakfast so you don’t have to cook it every day.

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Simply follow the recipes each day (mix and match if you find ones you prefer over others) and add some snacks to each day. It’s very easy to keep eating just because it tastes good. Here are foods to avoid: High-carb fruits: Bananas, clementines, apples, kiwis and blueberries All grains: Whole wheat breads, quinoa, oats and corn Processed, natural and artificial sugars: White sugar, cane sugar, agave, honey, maple syrup, Equal and Splenda Tubers: Potatoes, taro and yams Legumes: Lentils, black beans, peas and chickpeas Here is a list of vegan keto-friendly foods to eat: Fat: Coconut oil, coconut cream/milk, avocado, plant-based oils, nuts and seeds Healthy protein: nut-based yogurts, soy proteins and high-protein veggies Carbohydrates: Tomatoes, broccoli, onion, kale, spinach, brussels sprouts and raspberries Vegan keto diet grocery list Ready to go shopping? This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel.

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Mozzarella will work with all of the recipes but if you like more flavor go with a tasty, sharp cheddar instead. Of course, it lasts only for a second before insulin comes along to remove the sugar, leaving you with low blood sugar fatigue (otherwise known as a sugar crash). 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. These include: Berries Sweet Potatoes Carrot or Beet Juice Don’t just buy a pizza, or jump right into a bowl of pasta. Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence] Plus, there is not yet any RCT comparing longer term health benefits between two low-carb diets of varying strictness. Plus, diets high in processed carbs and sugar have been linked to an increased risk of cognitive decline, while low-carb, high-fat diets seem to improve cognitive function ( 18 , 19 ).

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Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). If there are any ingredients or recipes you don’t like, then switch out the recipe with one of our many other ones (you can find our free Keto recipes here). Bottom line As with any drastic diet change, do extensive research and consult your doctor before you begin. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). Adding heavy cream to coffee or tea is fine, but stay away from "light" coffee and tea lattes. Reducing carbs allows the body to use glycogen buildup within your fat stores as fuel, resulting in weight loss. This meal plan restricts the amount of carbs drastically. The LCHF diet is generally well tolerated by most but can cause unpleasant side effects in some people, especially in the case of very low-carb diets like the ketogenic diet. Be sure to include these ingredients in your meal plan: Fat: Fatty fish, butter, avocado, plant-based oils, nuts and seeds Healthy protein: Beef, poultry, fish, eggs Carbohydrates: Tomato, broccoli, onion, kale, spinach, brussels sprouts and raspberries Be cautious when adding fruits and vegetables to your meals. 2 cups of romaine lettuce (16 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) 1 oz of cheddar (121 calories, 10g fat, 1g carbs, 7g protein) 3 oz of rotisserie chicken (120 calories, 3g fat, 1g carbs, 22g protein) 1 tbsp of mayonnaise (100 calories, 11g fat, 0g carbs, 0g protein) 67 g of cucumber (8 calories, 0g fat, 1g carbs, 0g protein) 5 cherry tomatoes (15 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) 1 tbsp of ranch dressing (70 calories, 7g fat, 1g carbs, 1g protein) Total for this meal 450 calories, 31g fat, 10g carbs, 3g fiber, 31g protein 7g net carbs Dinner Cook the ribeye to your liking in half of the amount of butter. If there are any ingredients or recipes you don’t like, then switch out the recipe with one of our many other ones (you can find our free Keto recipes here).

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See Also
Free Keto Meal Plan for 1 Week
Free Online Keto Meal Plan
Free Meal Plan Vegetarian

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