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Meal planning makes eating a low-carb keto diet easy. But as an anecdote it’s of course very weak evidence. ↩ Although there are no strong clinical trials testing this hypothesis, here are three fairly typical stories [very weak evidence]: ↩ Journal of Cerebral Blood Flow & Metabolism 2017: Inverse relationship between brain glucose and ketone metabolism in adults during short-term moderate dietary ketosis: A dual tracer quantitative positron emission tomography study [weak evidence] ↩ Learn more in this review article, which has a lot of background information: Critical Care 2011: Clinical review: ketones and brain injury [overview article; ungraded] ↩ This is something that is often reported by people on a keto diet [very weak evidence].

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. Also, it’s common for people to experience an increase in energy when in ketosis.

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Keto: Few ingredient meals #2 Keep it simple with this amazing ketogenic meal plan that is packed with delicious meals but only uses just a few ingredients. Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you.

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The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy. This common side effect usually passes after 3–4 weeks. That’s why I’ve created this FREE Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all. Make them a regular part of your keto diet, but don't to be afraid to supplement if you need to. Everyone at PIOP is kicking themselves for not having volunteered to be the guinea pig.

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Don’t stress about macros or measuring ketones at first. Tweaking your dietary fat Stick with nutrient-dense fat like grass-fed butter, avocados, olive oil, or coconut oil. Coconut butter is rich in MCT, a quick-starter for ketosis, and a great ingredient to help keep you in ketosis. Consider water, sparkling water or unsweetened green tea and coffee.Common usage, however, shortened "kilocalories" to "calories" so we are adhering to that convention. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). Myth #5 The ketogenic diet will cause nutritional deficiencies Traditional ketogenic diets could cause some nutritional deficiencies because their focus is on weight loss, not nutrition. Unsweetened green tea: Green tea is delicious and provides many health benefits. Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK ( 18 ). Thus eating more fiber (but still very low carb) could result in higher ketone levels in the blood.

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