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Cut out bread, pasta, potatoes, all flour, oats, rye, spelt, cous cous, quinoa, corn starch, carrots, peas, corn and any other starchy veggies.
Eat any meat (watch hot dogs and bacon for added carbs).
Eat butter, sour cream, no milk at all to drink or cook with.
Do not eat yogurt for the first month and then only eat Liberté PLAIN Greek yogurt. (not the 0% mf) (5 gms of carbs per 3/4 cup.)
Eat all animal fats( lard, bacon/pork fat and beef tallow, as well as olive and coconut oil)
DO NOT EAT ANY VEGETABLE OILS YHEY ARE NOT HEALTHY!!
Eat leafy veggies, zucchini, and all other veggies. Watch tomato and tomato products. Avoid onions at first (very high carb count for a veggie)
Eat lots of avocado, eggs, mayo (not miracle whip).
Stay away from all fruit, and sugar, no juice. At the beginning don’t eat nuts, nut butters or berries.
Drink coffee with heavy cream
I use aspartame and diet soda for something sweet. And MIO water flavour (it’s really great in yogurt (see above)
Drink at least one to two litres of water a day to stay regular.
75% fat
20% protein
5% net carbs (subtract fibre from carb count)
Carbs should be no more than 20 grams per day
You may get headaches, brain fog, muscle cramps and fatigue for the first 3 days to a week. Don’t worry it goes away.
increase your salt or take a mineral supplement (stops cramps and diarrhea).
You can do it. The first week is the hardest.
If you have type two diabetes watch it carefully. In my experience it resolved itself within two weeks back to normal blood sugars.
DO NOT CHEAT-EVER. If you do it will take three or four days to get back to ketosis with all those side effects again (above).
Don’t count calories, but don’t eat when you’re not actually hungry.
By “Keto Sticks” at the drug store and use them to test your urine. They will turn pink to deep purple if you’re in ketosis,( any colour change means ketosis, don’t try to get the darkest colour).
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2222 kcal
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Yağ: 181,69g | Prot: 116,57g | Karb: 54,70g.
Kahvaltı: Gay Lea Sour Cream 14%, Sugar Twin Sugar Twin, Cracker Barrel Light Cheddar Medium, Egg, Butter (Salted). Öğle Yemeği: Lettuce, Mustard, Coffee, Cracker Barrel Cheddar Cheese, Salted Whipped Butter Stick, Green String Beans, La Tortilla Factory Whole Wheat, Deli Sliced Beef Luncheon Meat. Akşam Yemeği: Cooke Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots, from Frozen), Cracker Barrel Light Cheddar Medium, Butter , Sugar Twin Sugar Twin, Coca-Cola Diet Coca-Cola (Can), Coffee, Gay Lea Sour Cream 14%, Chicken Thigh. devamı için...
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