Add 2 tbsp. So your goal with this keto meal plan is to switch your body’s fuel source to fat (ketones) rather than the body’s usual source, i.e. 0000822461 00000 n %PDF-1.4 %���� Just make sure the eggs and whites have enough time to set. 0000001713 00000 n I have tested my blood glucose level before and after my coffee and it doesn’t change, so I don’t mind not sticking to this “rule”. Each of the 3 meals in this Keto Meal Plan take a total of 25 minutes or less, require minimal (if any) cooking, and taste delicious.eval(ez_write_tag([[300,250],'slickweightloss_com-box-4','ezslot_0',180,'0','0'])); In this Keto meal plan, only 5% of calories comes from carbohydrates, 20% comes from protein, and the rest of the calories come from healthy fats, which makes the keto adaptations a smooth transition from your current eating lifestyle. That brings your net carbs amount to 10 grams. 0000001554 00000 n Imagine! For example, that first lunch salad on the menu plan has 22 grams of carbs and 12 grams of fiber. Remove pan from heat. My meal plan will put you at around 20 grams of net carbs a day. Cajun spice, 2 pressed garlic cloves, a pinch of salt and stir to combine, Place a large non-stick pan over medium-high hear. In this blog post, we are going to talk about the main benefits of using intermittent fasting with keto and I am going to share the exact menu plan I will be using, including all the macros and calories. h�bb�g`b``Ń3�(� �7 endstream endobj 152 0 obj <>/Metadata 18 0 R/Pages 17 0 R/StructTreeRoot 20 0 R/Type/Catalog/ViewerPreferences<>>> endobj 153 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>/XObject<>>>/Rotate 0/StructParents 0/TrimBox[0.0 0.0 841.89 595.276]/Type/Page>> endobj 154 0 obj <> endobj 155 0 obj <> endobj 156 0 obj <> endobj 157 0 obj [/ICCBased 173 0 R] endobj 158 0 obj <> endobj 159 0 obj <>stream Sear quickly on both sides to steal in the juices, Sprinkle with salt and grind some black pepper over each steak and leave to cook to individual taste, painting with the marinade during cooking, The steaks are at their best when cooked and still pink inside, about 5 minutes on the first side and 3 minutes on the second side, Crack the eggs and remove the yolk in a bowl. Once you are in ketosis, the hunger hormone, Ghrelin, is reduced which causes your appetite to decrease. There is a little-known diet system called The 21-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. I have been able to enjoy the benefits of fasting and sharing everything as I am learning with you. Have You Read Our Ultimate Guide to Keto? As your body transitions to producing ketones, you may feel ill and experience the “keto flu”. Let me guide you along the way. Add a pinch of salt and pepper to taste, Heat a pan and melt 4 tablespoon of butter, saute cut pieces of white mushroom, chopped tomatoes, onion, capsicum, and spring onion, until they turn golden brown, Add the stirred eggs and spread it across the pan so that it covers all the vegetable, Fry until one side is brown and then close the omlette into wrap to keep the inside layer stays slightly uncooked, Place the omelette onto a plate and serve hot, Cut the vegetables in desired shapes (as mentioned above), Add chicken stock into the pot then add minced chicken. Drizzle lemon juice over salmon and season top with salt and pepper, Toss together tomatoes, remaining diced shallot, oregano and marjoram with remaining 1 1/2 tsp. This meal plan suits best for those who want to give Keto/Low Carb eating a try out.eval(ez_write_tag([[250,250],'slickweightloss_com-banner-1','ezslot_11',179,'0','0'])); Ketogenic Diet, aka Keto Diet, is a form of diet that focuses on shifting the body’s metabolism from glucose (carbohydrates) to ketones (fats), in essence, to put it on Ketosis.

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