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Join now   We hope you enjoyed reading this guide. Nutrition Breakdown: Energy– 335 kcal Carbohydrates– 2 grams Fat– 31 grams Fiber– 0 grams Protein– 13 grams Lunch Keto Quesadillas   For lunch I tried my hand at Quesadillas and I admit I was pretty nervous, but the end result was pretty satisfying. Check out your weekly overview with recipes and shopping list here   Monday – day 1 Eat: Enjoy the tasty menu below. A keto diet is a very strict low-carb diet, containing less than 20 grams of net carbs per day.

Between staying on top of your water intake and small snacks of these you shouldn’t be overly hungry. If you're still game by the end of this article, it's a case of finding the one that works best for you. There will be times you stuff yourself or slip and eating something sweet and then feel tired and bloated.

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Stay hydrated: Don’t forget to drink enough water. Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. The review explains that much of this effect can be attributed to the many phytochemicals in apples.

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This isn’t essential but can help you get into ketosis a bit faster. One study found that people on a ketogenic diet lost 2. If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. However, by now you should have a pretty good idea about what you can eat every day.

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So, sometimes a little bit of a sweet potato could be fine. Should you need to increase the effect, implement more steps from the list above, starting from the top. People following it should aim to consume under 50 g of total carbs each day. Epilepsy is one, but others may be helped by a ketogenic diet as well, including Alzheimer’s disease, Parkinson’s disease, and sleep disorders. In fact, like I said, it can help reverse kidney failure. You see the correlation now between body fat and carbs? But it can actually achieve a lot of the same benefits, and you can combine them. Add cream cheese to the mix and keep whisking until you get a smooth mixture. 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.

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