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Because you can’t eat a ton of fruit on keto (one apple could occupy your entire carb allotment for the day), you can punch things up with flax powder, coconut butter, cinnamon, and ginger. Be sure to read the labels, and avoid any sauce with added sugar. Well, we actually had a woman come in to our Functioning for Life program, and we have a functional keto program, which is great. Try a recipe that is unlike any recipe you’ve tried before. Preheat the oven and set the mode to oven and grill.

If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations. 56 This may be related to individual factors, such as degree of insulin resistance. Unsweetened green tea: Green tea is delicious and provides many health benefits.

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See our keto foods guidelines   Do I have to count calories on a keto diet? Although there is controversy how real of an issue this is, it may especially apply in the beginning for those who are very insulin resistant. Egg-based meals are also a great option, such as an omelet or eggs and bacon. Podcasts For podcasts about a keto diet, check out the Diet Doctor Podcast or our list of other top low-carb and keto podcasts. The ketogenic ratio of the diet compares the weight of fat to the combined weight of carbohydrate and protein.

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Coconut Milk Coconut milk is great for cooking, it is great for Asian curries and broths. Jump to: Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Tips | Printable Shopping List Sample Keto Diet – Day 1 Breakfast 2 hard-boiled eggs (143 calories, 10g fat, 1g carbs, 13g protein) 2 slices of bacon (80 calories, 7g fat, 1g carbs, 5g protein) half an avocado (medium) (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein) Total for this meal 340 calories, 28g fat, 8g carbs, 5g fiber, 19g protein 3g net carbs Lunch Chop up all ingredients and transfer to a big bowl for a yummy salad!

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You don’t need anything fancy, but it’s the only real way to know how much you’re actually consuming. If you eat enough fat, the body will only need to burn that, not your stored body fat. And potentially reduce your risk of serious health conditions As, we’ve mentioned the keto diet plan can lower insulin levels – and research from the Temple University School of Medicine goes one step further, concluding that it reduces insulin sensitivity by 75%. Irregular cell structure and/or function negatively impacts normal communication between neurons, which are essential for good brain function. My diet plan includes dairy in the form of cheese and paneer and use of stevia as the natural sweetener. Cutting the stalks into tall “trees” turns an ordinary veggie into a standout side dish. —Holly Sander, Lake Mary, Florida Get Recipe   21 / 55 Smoky Cauliflower Bites These healthy little treats work well as a side or as fun bite size appetizers. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. Season with pepper and salt and mix well.   Dinner: Thai Chicken and Rice   Ingredient: ½ cup chopped cilantro 1 tbsp tamari soy sauce (optional) Coconut oil Salt Shredded meat from a whole chicken 3 crushed garlic cloves 3 chilies 3 eggs 1 tbsp grated ginger 1 head cauliflower Instructions: Break cauliflower and put in a food processor until it forms a rice-like In a large pan, place cauliflower with coconut oil. 27 At last, feeling satisfied can be part of the solution.

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