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Michelle Hogan

Keto in 28

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  • b5353647902has quoted4 years ago
    Ginger, ground
    Hazelnuts (filberts), chopped
    Hot sauce, such as Tabasco
    Lemon extract
    Macadamia nuts
    Milk, almond, unsweetened
    Milk, coconut
    Mustard, Dijon
    Mustard, grainy
    Nutmeg, ground
    Oil, coconut
    Oil, extra-virgin olive
    Oil, sesame
    Oil, walnut
    Olives, canned or jarred
    Oregano, dried
    Paprika, ground
    Peanut butter, natural
    Peanuts
    Pecans
    Pistachios
    Pumpkin seeds
    Sambal oelek
    Sea salt
    Sesame seeds
    Soy sauce
    Stevia
    Sunflower seeds
  • b5353647902has quoted4 years ago
    Baking powder
    Baking soda
    Basil, dried
    Black pepper, freshly ground
    Blueberries, dried
    Brazil nuts
    Broth, beef
    Broth, chicken
    Cashews
    Cayenne pepper, ground
    Chia seeds
    Chili powder
    Chipotle peppers in adobo
    Cinnamon, ground
    Coconut, unsweetened shredded
    Coconut flour
    Coriander, ground
    Cranberries, dried
    Cumin, ground
    Curry paste
    Curry powder
    Egg white protein powder
    Fish and chicken, canned organic (for quick meals)
    Fish sauce
    Flax meal, regular, golden
    Flax seeds
    Ghee
  • b5353647902has quoted4 years ago
    Allspice, ground
    Almond flour
    Almond meal
    Almonds
    Anchovy fillets
    Applesauce, unsweetened
    Arrowroot
    Arrowroot powder
  • Iver Mose Iversenhas quoted5 years ago
    Find yourself hungry at a gas station? Go with pork rinds or beef jerky. Some also have yogurt. A grocery store is your friend. If you carry a clean pocket knife, you can grab an avocado, slice it down the middle, remove the pit, salt it, and eat it straight out of the rind with a spoon. Want a salad? Grab a salad in the bag from the grocery store and some rotisserie chicken pieces to toss in with it—instant salad. Are your friends ordering a pizza? Eat the toppings off, and leave the crust behind. Grandma’s making her famous pasta dish? Ask if you can have just the meat sauce and cheese in a bowl. I do this all the time—it’s a little like “pasta” stew, but seriously yummy
  • Iver Mose Iversenhas quoted5 years ago
    5. What do I eat when I’m traveling?
    You eat the same things you would eat otherwise. If you’re eating out, you’ll find it simple to eat the chicken and fish dishes, not fried, and with a side salad—no potatoes please! At a burger joint, have the burger “open-faced” over lettuce, smothered in cheese, mushrooms, and onions, and eat it with a fork and knife.
  • Iver Mose Iversenhas quoted5 years ago
    Following is a basic formula from the Keto Diet Blog to help you work out your macronutrient ratio. Say you weigh 160 pounds and have 30% body fat. Your lean mass weight would be calculated as follows:
    160 lbs – 30% = 112 lbs
    Multiply the result by 0.6 to determine the minimum grams of protein you should consume:
    112 × 0.6 = 67 g of protein
    Multiply the result by 1 to determine the maximum grams of protein you should consume:
    112 × 1 = 112 g of protein
  • Anastasia Agapovahas quoted5 years ago
    Give yourself permission to eat. If grandma’s made a pie, and you want a piece of it, have one. Being healthy in our food choices means we can give ourselves permission to eat but not overeat. Indulge—in small doses.
    Be kind to yourself. You may eat that piece of fudge or whatever while on the boardwalk at the beach. Maybe it puts you to 50 or 80 carbs for the day. But think about how good that is in comparison to where you once were. It’s okay. Start clean on the next day.
  • Anastasia Agapovahas quoted5 years ago
    Move. Wherever you are and whatever you’re doing, move around. Cooking dinner? Do a few squats while waiting for the water to boil. In line at the bank? Do a few toe raises. Walking up the stairs? Run them. The more you move, the better you’ll feel.
  • Anastasia Agapovahas quoted5 years ago
    Freeze meals ahead of time. One of the best ways to save money and carbs is to make up a few meals on Sunday and freeze them for the rest of the week. Instead of being tempted by hunger when you come home and ordering a pizza, you’ll have a dinner plan all set.
  • Anastasia Agapovahas quoted5 years ago
    Your body will start to slow down its rate of weight loss when it’s on any kind of routine. A cheat day can actually boost your metabolism by throwing something “new” at your body. Technically you’ll be out of ketosis, but you don’t want to be in ketosis all the time anyway.
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