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Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Summary The keto diet is a high fat, moderate protein, and low carbohydrate diet.

Every pound of muscle equals 50 calories burned, so a plan that includes a muscle enhancing regimen will help you reach your goal faster. It allows for a small amount of natural low-carb sweeteners and full-fat dairy.

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And that’s why we’ve created this free Keto meal plan to try to help you get started on Keto with ease. In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

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As an adult, I wouldn’t consume much fruit, period—except maybe ½ cup berries a day. Healthy Keto Snacks In case you get hungry between meals, here are some healthy, keto-approved snacks: Fatty meat or fish Cheese A handful of nuts or seeds Cheese with olives 1–2 hard-boiled eggs 90% dark chocolate A low-carb milkshake with almond milk, cocoa powder and nut butter Full-fat yogurt mixed with nut butter and cocoa powder Strawberries and cream Celery with salsa and guacamole Smaller portions of leftover meals SUMMARY Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate. You can always reach us via chat support with any questions. On a low-carb diet like the keto diet, fat burning is significantly increased, and it’s OK to eat a higher-fat diet.

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Check out our target protein ranges to find out how much protein you should be aiming for each day. What you need to do to avoid and heal the keto flu is get more electrolytes and more B vitamins. They are full of natural fat but with very little carbs. And before you say "it's clearly stated in description" please add a PHOTO of a pay wall to your pic assortment. 41 The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. Nut butter: Natural peanut, almond and cashew butters. While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods. For your first week, I tried to select recipes that might be quite similar to foods that you already enjoy to help you settle into this new way of eating.

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See Also
Keto Meal Plan One Meal a Day
Nigerian Keto Diet Plan for Beginners
Keto Diet Plan for College Students

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