Keto for Beginners

FOLLOWING THIS DIET PLAN


1. If you only cook for yourself, freeze or refrigerate the remaining servings or halve the recipes if needed.

2. Feel free to swap lunch for dinner, breakfast for lunch, etc. in the same day. You can also swap whole days if you like.

3. Prepare the keto buns70 in advance (you can make the full recipe of 10). Freeze to keep fresh and defrost at room temperature the night before or in the oven just before serving.

4. Have some hard-boiled eggs in the fridge ready to be used in recipes or for snacking. You shouldn’t need any snacks between the meals but if you do, make sure you have some keto-friendly snacks at hand (eggs, cheese, nuts, etc). Here is a list of snacks10 you can try and here is a complete keto diet food list.

5. Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts. Also, if you get any symptoms of “keto-flu”, make sure you eat additional sodium and potassium4.

6. This diet plan may not be suitable for everyone. You’ll have to make small adjustments. If you need to have less protein, reduce the portions of dairy and eggs. Don’t worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your
adjustments.
!

7. If you don’t feel hungry, don’t eat, even if it means
you will skip a meal.

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