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This is the diet that was originally created for epileptic children. Swipe to advance 13 / 14 Side Effects The more common ones aren’t usually serious: You might have constipation, mild low blood sugar, or indigestion.

Mayonnaise (made with good oils – see list of fats) Coconut Butter Pork Rinds Beef Jerky Pickles Cod Liver Oil (Fish Oil) Cacao Nibs Cacao Powder (unsweetened) Vinegars (but check the ingredients – many have added sugar or wheat) Eggs (of any animal) Shredded Coconut Mustard Hot Sauce (check ingredients) Vanilla Extract Coconut Flour Gluten-Free Tamari Sauce Coconut Aminos Fish Sauce (check ingredients) Gelatin (as powder or from bone broth) 100% Dark Chocolate Erythritol Stevia (only small amounts) Monk Fruit / Lo Han Guo Almond Flour/Meal   FOODS TO AVOID ON A KETO DIET Knowing what NOT to eat on a keto diet is at least as important as knowing what to eat. I spend a bit more time on the weekends making something fun for the family to eat, such as pancakes or pizza, which are, of course, the kid’s favorites.

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Once they are primed to burn fat, however, he then scales back on fat so that they will access and burn their own fat stores. And if you're reaching for nuts to snack on, note that nuts and nut butters have carbs, so be careful not to go overboard. On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for. With Sisson's decadent recipes (think short ribs, bacon wrapped chicken thighs and ahi tuna bowls), you won't need to rely on bacon and cheese alone.  2 The Keto Guido Cookbook: Delicious Recipes to Get Healthy and Look Great Amazon $29. Fatty cuts of beef, chicken WITH skin, fattier cuts of beef, lamb, and game.

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2 cups of romaine lettuce (16 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) 1 oz of cheddar (121 calories, 10g fat, 1g carbs, 7g protein) 3 oz of rotisserie chicken (120 calories, 3g fat, 1g carbs, 22g protein) 1 tbsp of mayonnaise (100 calories, 11g fat, 0g carbs, 0g protein) 67 g of cucumber (8 calories, 0g fat, 1g carbs, 0g protein) 5 cherry tomatoes (15 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) 1 tbsp of ranch dressing (70 calories, 7g fat, 1g carbs, 1g protein) Total for this meal 450 calories, 31g fat, 10g carbs, 3g fiber, 31g protein 7g net carbs Dinner Cook the ribeye to your liking in half of the amount of butter. This is due to a ketone body called acetone escaping via our breath. Supplements for a Ketogenic Diet Although no supplements are required, some can be useful. 16 Also avoid or limit highly processed foods and instead follow our whole foods keto diet advice. Myth #2 The ketogenic high-fat diet is dangerous. We already have a much more comprehensive article on all the basics of the ketogenic diet here.

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Here are the keto-friendly foods you’ll want to be eating most often on the Standard Ketogenic Diet (for a complete, detailed list, see our infographic below): 75% of Your Diet: Healthy Fats and Non-Starchy Vegetables Veggies: leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, white mushrooms Healthy fats: flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega–3 egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts Animal fats: fish (salmon, halibut and mackerel), organ meats (liver, bone marrow, tongue, bacon), lamb, shellfish (crab, lobster, shrimp), ghee Nuts and seeds: sugar-free nut and seed butter (no peanut butter), pecans, cashews, pine nuts, sunflower seeds, flaxseed, brazil nuts Other: 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee (no added sugar), unsweetened nut milk (almond milk, hemp milk, coconut milk) 20% of Your Diet: Proteins Animal protein: grass-fed meat (higher in omega–3 essential fatty acids), chicken, turkey, wild game, duck, pork Bone broth (Recipe: Make bone broth in your Instapot) Collagen and gelatin powdered supplements Full fat dairy products: organic sour cream, cottage cheese, cream cheese (with no added sugars), heavy cream 5% of Your Diet: Carbs Small amounts of berries: raspberries, blackberries, blueberries Legumes: green peas and beans *Note: these percentages are based on the Standard Ketogenic Diet (SKD). This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction [weak evidence]. Non-Starchy Veggies Vegetables can vary in carb count. Don’t trust trainers or “body hackers” who say you can induce ketosis quickly without changing your diet. Filled with more than 100 recipes—including keto pizza, keto berry crisp, and keto waffles—this plan won't even have you missing the real stuff. So if you can’t hit all 10 of the below takeaways, at all times, or if they don’t result in dropping pounds you are in no way a failure.

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See Also
Keto Diet Plan for Beginners Free Pdf
A Keto Diet Plan for Beginners
Vegetarian Keto Diet Plan for a Week

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