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Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. Sunday Breakfast: Fried eggs with bacon and mushrooms. Unless you drink enough water and get enough electrolytes like sodium, you may feel a dry mouth.

Feel free to switch to another breakfast option if you’re in the mood for something else. So here are 4 steps to creating your own Batch Cooking Keto meal plan… We suggest doing this every weekend (on Saturday or Sunday): Find 2 Keto casserole or stew dishes each week. Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK ( 18 ). Ensure both are taken out of the refrigerator at the same time, so that they are easy to handle. But since starvation is neither healthy nor sustainable, we focus more on nutritional ketosis.

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That leaves the rest of your micronutrient consumption to fats — anywhere between 60-75%. Even better, most recipes are only a few steps long and take just 15 minutes from start to finish.

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Make it three eggs and have it with 2 chicken sausages. If you use our keto recipes and keto meal plans you’ll stay under 20 net grams of carbs per day, with no need to count. This is because dairy products contain not only milk sugar (lactose), but also milk protein (casein), which stimulates insulin secretion more than many other types of protein, and can trigger overeating.

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Some types of LCHF diets have set restrictions on the number of carbs you can consume. 18 A splash of milk or cream in your coffee or tea is OK, but beware that the carbs can add up if you drink multiple cups in a day (and definitely avoid caffe lattes!). Roast in oven at 450º degrees for roughly 20 minutes or until desired tenderness. Try to keep them varied, even throughout the day so you won't get bored with any one of them. 3g carbs) Thursday Breakfast: Keto Banana Bread (4. Sweetened beverages: Soda, juice, sweetened teas and sports drinks.

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See Also
A Sample Ketogenic Diet Meal Plan
Simple Keto Meal Plans
What Is Speed Keto Meal Plan

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