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In fact, some studies suggest that cheese may help protect against heart disease ( 21 , 22). These ketones then serve as a fuel source throughout the body, especially for the brain. On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for.

31 It’s also typical to see improved blood sugar levels, insulin levels, and blood pressure. And, as with any diet, it will only work if you are consistent and stick with it in the long term.Following the keto diet has the potential to deliver you amazing results, but getting there isn’t necessarily easy.

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Foods to Eat You should base the majority of your meals around these foods: Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey. My spirits were up and I wasn't as hungry as usual. D. recommends an early dinner combined with a late breakfast. “If you’re new to fasting, I recommend eating an early dinner, stop eating for the evening, and push breakfast forward the next morning.

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However, we acknowledge that the diagnosis of diabetes will likely return if a patient goes back to their prior high-carb eating habits. If you prefer to mix up the meal options above, you can do so! If there are any ingredients or recipes you don’t like, then switch out the recipe with one of our many other ones (you can find our free Keto recipes here). Week 2 After 14 days of using Keto Fast I clearly had more energy and focus than ever before.

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To counter this, lower your carb intake and re-visit the points above. They found none, but the egg-eating group reported greater satiety: American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial [moderate evidence] ↩ It’s often claimed that eating breakfast is good for weight control. Essentially, you're burning fat instead of carbs for energy. On the keto diet, you eat less than 50 grams of carbs a day. Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 of the keto diet meal plan Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above?

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See Also
Keto Diet Plan for Beginners Shopping List
Keto Meal Plan for Type 2 Diabetes
Keto Diet Plan Apples

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