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Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion. 1 g Sugar: 0 g Tip: Make your lassi or buttermilk more interesting by adding 1/2 tbsp of roasted cumin powder and a sprig of fresh mint to it. It could reduce oxidative stress (see study here). Just remember to skip most of the sides and ketchup, but if you must have one, order an individual serving of green beans which is only 2g net carbs. When a diet is referred to as “ketogenic,” it only uses a particular combination of foods that puts your body into ketosis using a process called ketogenesis.

Avoid keto flu Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps. With that said, using intermittent fasting (IF) along with the keto diet maximizes weight loss.

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I completely understand that the first weeks can be difficult trying to figure out what to eat and what to avoid. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis. Also many people are also carb-intolerant, so sugar and any high-carb food items are absolute no-nos. Crispy Cheddar Crisps, 1 serving (130 calories, 11g fat, 1g carbs, 1g protein) 3 oz of rotisserie chicken (120 calories, 3g fat, 1g carbs, 22g protein) 1 medium stalks of celery (8 calories, 0g fat, 2g carbs, 1g fiber, 0g protein) 2 tbsp of mayonnaise (200 calories, 22g fat, 0g carbs, 0g protein) 1 tbsp of chopped green onion (2 calories, 0g fat, 0g carbs, 0g protein) Total for this meal 460 calories, 36g fat, 4g carbs, 2g fiber, 30g protein 2g net carbs Crispy Cheddar Crisps Recipe from No Bun Please Dinner Wendy’s Baconator, plain with no bun (700 calories, 53g fat, 2g carbs, 53g protein) Wendy’s side salad + Caesar dressing (105 calories, 8g fat, 6g carbs, 2g fiber, 2g protein) Total for this meal 805 calories, 61g fat, 8g carbs, 2g fiber, 55g protein 6g net carbs Totals for Day 5 1520 calories 119g fat 16g carbs 5g fiber 11g net carbs 98g protein Sample Keto Diet Meal Plan – Day 6 Breakfast I love a big breakfast loaded with healthy fats on the weekends!

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They taste delicious, are easy to make, and can be had in any meal. 2 Questions to Ask Before You Start A Ketogenic Diet There are 2 questions that completely change HOW to start a keto diet. Weakness This usually indicates the need for more salt. In order for you to get the most out of this Keto resource, here are a few tips: Go through the recipes below and check out the ingredients. Packaged, frozen meals Once known as “TV dinners,” these low-quality meals contain unhealthy protein, starches, and carbs that will stop fat burning. And, just like last week, you can switch around meals as much as you want!

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Instead of needing to eat 3 times a day, you’ll discover that you have more than enough energy to go about your day without constantly planning where and what to eat next. Dinner Chicken Broth  My broth recipe is very simple I get chicken necks from my butcher. That’s right – you don’t have to commit to this for longer than 28 days! However, our Indian meal plan includes a variety of vegetables and flours which are low in carbohydrates and blend well with the keto diet plan. Tracking your food intake and measuring ketones can be useful, but they’re typically not necessary at first. The cyclical ketogenic diet (CKD): This version involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

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See Also
Jj's 30 Day Keto Challenge
Vegetarian Keto Free Meal Plan
Free Keto Meal Plan Calculator

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