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Studies have now shown that the diet can have benefits for a wide variety of different health conditions: Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar ( 32 , 33 ). Like a Friday the 13th movie, there are several versions of the keto diet. It has been suggested that coconut oil's mix of MCTs and lauric acid may promote a sustained level of ketosis ( 39 , 40 ). Both are offered at most centres that run ketogenic diet programmes, and in some centres they are often the primary dietary therapy for adolescents.[46] Short-term results for the LGIT indicate that at one month approximately half of the patients experience a greater than 50% reduction in seizure frequency, with overall figures approaching that of the ketogenic diet. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Dairy free #5 Most of us LOVE dairy products in all shapes and forms, but it’s possible that skipping or reducing them in your diet could speed up your weight loss and be beneficial for your health. So you have to look at your own biology, your own numbers, the way you feel, your metabolism, and really personalize the approach.

Discuss any queries or concerns with a doctor or dietitian. Consuming too much protein will also decrease ketone levels.

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Nut butter: Natural peanut, almond and cashew butters. Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds. Wait, you can eat all that tasty bacon every day and lose weight? Coconut butter is rich in MCT, a quick-starter for ketosis, and a great ingredient to help keep you in ketosis.

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Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types. Challenge yourself to go the first two weeks with zero sweeteners. In addition, the moderate protein intake protects your muscle tissue from being used as fuel (a process called Gluconeogenesis).

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7g carbs) Keto Diet Meal Plan (Week 2) We want you to keep your momentum going, so here’s another keto diet menu for the next 7 days. These studies generally examined a cohort of patients recently treated by the physician (a retrospective study) and selected patients who had successfully maintained the dietary restrictions. Choose a good week to get started and then go for it. After all, good-quality food costs more than unhealthier options. Consider taking to fill in nutritional gaps while following this diet. And of course, by skipping a meal each day you are saving even more money, and you’re saving precious time, too. Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you. Nut butter: Natural peanut, almond and cashew butters. And so this is a way of validating that people are able to adhere to it, that it's effective and that they validated their results by measuring. No calorie counting required.   Often, just restricting carbs to very low levels results in ketosis. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. If you vacate your GI tract because of it’s going to offset your meals. Using the cyclical keto diet to strategically raise insulin levels on specific days could allow you to use the anabolic effects of insulin to promote muscle growth.

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See Also
Keto Meal Plan for Diabetics
Keto Meal Plan No Meat
Keto Meal Plan Journal

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