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If your recipe calls for raw vegetables like lettuce, remember to package them separately from the main dish you will reheat come mealtime. Side effects may include ( 25 ): Nausea Constipation Diarrhea Weakness Headaches Fatigue Muscle cramps Dizziness Insomnia Constipation is a common issue when first beginning an LCHF diet and typically caused by lack of fiber. By sharing your experience, you can inspire millions of others to heal as well as help others troubleshoot their keto diet.    Louise Hendon Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK).

Some types of LCHF diets have set restrictions on the number of carbs you can consume. In fact, under some circumstances people tend to also burn more calories overall on a low-carb diet: British Medical Journal 2018: Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial [moderate evidence] ↩ 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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Discuss any changes in medication and relevant lifestyle changes with your doctor. See our keto foods guidelines   Do I have to count calories on a keto diet? Often, suggested macro ratios for a keto diet talk about carb intake in terms of net carbs. Keto: Few ingredient meals #2 Keep it simple with this amazing ketogenic meal plan that is packed with delicious meals but only uses just a few ingredients.

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It also provides you with a list of allowed foods, as well as a list of off-limit foods. 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. And other people (like my husband) prefer to skip dinner. Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. That’s why you’ll notice that even though we do have vegetarian and vegan options in our in our 8fit app recipe book at this point in time, this doesn’t include a vegetarian keto diet meal plan option.

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But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. Sources of these also include some salad dressings and some types of mayonnaise. Somedays, I replace the peanuts with 6 almonds and 4 halves of walnuts. By now, you’re probably past the Keto flu and are starting to feel like yourself again. And one of the simplest ways of creating meal plans is to do Batch Cooking. I am going to make the best of the food I get easily and achieve my target weight no matter what. If you are taking antidepressants, ask your doctor for an alternative. Another thing to watch when trying keto is your carbohydrate intake. I have discovered the apps Fat Secret and Fitness Pal, they have been very helpful, although I have started using them diligently only a month ago.

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See Also
Sample Menu for Vegetarian Keto Diet
Vegetarian Keto Diet Plan With Recipes
Free Pescatarian Keto Diet Meal Plan

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