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For example, a standard ketogenic diet typically contains 75% fat, 20% protein and only 5% carbs in order to reach ketosis, a state in which the body switches to burning fats for energy instead of carbohydrates ( 2 ). Please Do This After You Start A Ketogenic Diet… 2 months after you start a ketogenic diet, please email me at [email protected] and share with me how you’re doing.  How much weight did you lose? Have you found a few new Keto recipes that you love? It is this that makes us feel happy by eating high-carb foods. The Bottom Line The LCHF diet is a method of eating that focuses on reducing carbs and replacing them with healthy fats. However, it is much greater than the low carb part of the diet that makes weight loss a reality.

Fat packs a bang as it has twice as many calories as carbohydrates and protein per gram. Reintroducing only one food group at a time while keeping the rest of the diet the same is promoted as a way to better identify which foods cause negative symptoms, such as bloating, skin breakouts or achy joints.

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One study compared a 20gm carb diet to a 50 and 100gram carb diet in healthy volunteers. 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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If you want more carbs in your diet, and if don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be a better choice for you. Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. Keep stirring from time to time till the chicken is fully cooked. Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices. Week 2 Meal Plan: (Days 8 to 14) Week 3 Meal Plan: (Days 15 to 21) Week 4 Meal Plan: (Days 22 to 28) Week 5 Meal Plan: (Days 29 to 30) Wrapping It All Up After your first four weeks on the Ketogenic Diet, you have likely seen a massive difference in your weight and overall body function. Healthy low-carb sweeteners are optional in breakfast meals and desserts.

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KFC KFC is a great place to stop for a meal, each serving of their grilled chicken is either only 0 or 1g of carbs. Studies show that these eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein ( 21 ). Nutrition Breakdown: Total calories: 382 Carbs: 9. Part of the incredible value of the Keto360 program is that the supplements are included in your purchase of the program. Get creative and try to make your own recipes or tweak any of our recipes to suit your own preferences.

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