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More If you’re not in any of these situations you should be safe to start a keto diet. Then go to sleep as early as possible on Saturday night and sleep as long as possible into Sunday. Make sure your grocery list includes healthy fats like avocados, coconut oil, olive oil. 8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Join now   We hope you enjoyed reading this guide. Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.

Foods to Eat on Keto Your diet should consist primarily of fats if you are trying to get into ketosis. 5g net carbs Lunch: Easy Broccoli Cheese Soup; 4g net carbs Dinner: Lamb Burgers with sliced avocados and mayonnaise and Turkey Bacon Brussels Sprouts; 15g net carbs Snack: Classic Meat Sticks; 2g net carbs Snack: Colby Jack string cheese; 1g net carbs Total net carbs: 24. Different things might work for different people. 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? You will be able to taste the natural sweetness in foods again. Ghee has a great shelf life and stays stable for quite a long time.

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This results in a buildup of acids called ketones in the body. Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance. Not only that, more recent studies have shown the keto diet can be helpful in other forms of brain disorder, namely Alzheimer’s disease and Parkinson’s Disease.

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41 The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. Why Paleo and Ketogenic Diets Are Great for Your Gut. Wellnesse Products is my very own personal care line created for my family and yours! Switch to coconut or almond milk, coconut cream, and coconut yogurt instead. In particular, eating grass-fed beef and wild salmon is better for you. For those that don’t like fat, Keto is not right because most of the calories will come from fatty food.

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Get the Recipe 18 Lemony Brussels Sprout Salad Mike Garten Brussels sprouts are tiny nutritional powerhouses. Thursday Breakfast: Omelet with various vegetables, fried in butter or coconut oil. 99 #17 The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline Dale Bredesen 4. And if you follow the keto diet, you'll be happy to know this is a keto chicken salad. —Nick Monfre, Oak Ridge, New Jersey Get Recipe   51 / 55 Shrimp Scampi Spinach Salad My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. When it comes to ordering, the same general keto meal-plan rules apply: Steer clear of the buns, the tortillas, the rice, and the breaded meats.

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