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If you want to try the ketogenic diet, it may be best to limit this dietary pattern to a few months, then transition back to a less restrictive diet that you can maintain long-term. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Budget-friendly #4 (16:8) This ketogenic meal plan (below 16 g net carbs per day) will keep both your carb intake and your costs down. If you get hungry often, consider eating small portions of keto diet food 5 to 4 times a day instead of eating large portions three times. It means focusing on eating good quality, minimally processed foods that come from the ground or an animal. Note: I wrote a whole post about Keto Flu Symptoms and Remedies that you might find helpful.

A keto diet is not meant to be a very-high-protein diet. Easily swap out recipes based on mood/occasion or to accommodate food allergies and aversions. A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day.

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Avoid starchy foods (like bread, rice, or pasta) and ask for additional natural fat, like butter or olive oil, if you need it. Some may be able to reliably remain in ketosis even at higher carb intake levels. This keto diet plan is dairy-free and the vast majority of recipes are sweetener-free.

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A keto diet should be moderately high in protein and will probably be higher in fat, since fat provides the energy you’re no longer getting from carbohydrate. 84 Once you reach your goals you can either keep eating keto (to maintain the effect), or you can try adding a bit more carbs. Switch things up by making some of your favorite meals with low carb ingredient swaps. Foods to Avoid Any food that is high in carbs should be limited. As humans, we need to consume complete protein containing all nine essential amino acids. 39 For some people this is the top benefit, and it often only takes a day or two to experience it.

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It can also be helpful to work with a doctor or dietitian to ensure that nutritional deficiencies do not occur.You have probably heard about a high-fat, low carb diet called “keto diet” that is so popular because it encourages the body to burn fat for fuel while providing you proper nourishment with whole foods. And when I mean carbs, I don't mean like broccoli which is a carb. It is best to base your diet mostly on whole, single-ingredient foods. There is no chicken in the Grocery List for this week because you should have some extra leftover from the Roasted Chicken last week. Certain alcoholic beverages: Beer and sugary mixed drinks. Remove from fridge and top/bake as normal when you’re ready to bake the pizza. A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day.

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See Also
Keto Meal Plan Food Delivery
Keto Meal Plan for Seven Days
Keto Meal Plan Excel

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