Keto Food Planning Tips

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Everything I Ate Today

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Curious to know what my full day on Keto looks like?  Here it is! Breakfast: To start my day, I have three cups of decaf coffee , using a full Atkins protein shake divided between them as the creamer/flavoring.  I'm visiting at a friend's house, so I'm using single-pod coffee from Double Donut Shop .  Since I drink decaf it's usually easier to find fancy ones online.  At home I just drink the store-brand coffee grounds.  Then I added an Atkin's Caramel flavor shake - delicious!  I've included links to Amazon.  Buying the Atkin's in bulk on Amazon is cheaper than buying at my local Walmart, but compare prices and see what works best for you! Also in the morning, I take a few supplements including collagen , biotin, and a DHT blocker .  Today I'm having these with a glass of Califina Magic which is green-apple flavored, and delicious - however, they've discontinued this product so when I use up my supply I'll have to find a new supergreens drink!...
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Keto Style Italian Meat Sauce

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Recipe This has been one of my favorite keto meals lately.  I even made it while visiting my parents and they enjoyed it as well.  This recipe is easy to adjust based on what you have on hand, so feel free to get creative! The recipe makes 6 servings, so I typically serve up one helping for dinner, then divide the rest into meal-prep containers and freeze them for later.  Printable Recipe Instructions The main ingredient is ground turkey... or you can use ground beef, or pork!  Use what you have on hand, or whatever is on sale this week.  Today I'm using a frozen roll of ground turkey, but the previous times I've made this recipe I used ground beef.  If your meat is frozen, be sure to thaw completely and then dump it into a medium size mixing bowl. Next you'll add about 1/2 cup of ground up pork rinds (optional).  I threw some into a bag and smashed them by hand.  This batch had a few extra-hard pieces so I used the back of a spoon to crush those ...
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Those Pesky Electrolytes

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If you've ever tried keto, you've probably noticed that your electrolytes can fall out of balance.  Electrolytes are important minerals the body needs for proper function.  When we don't have the right balance of these minerals, it can cause symptoms of the so-called Keto Flu.  Basically, you may feel brain fog, muscle cramps, headaches, dizzy, and a whole bunch of yucky symptoms.   The difference between consuming carbs regularly, and the dramatic change as you start keto can definitely have an effect on your system.  With the keto diet, your body doesn't need to release as much insulin to process your food.  This triggers several processes: it depletes glycogen stores, and also causes the kidneys to release sodium.  Further, a keto diet can be low in magnesium and potassium.  The end result is a body lacking those key minerals. Since our bodies are excreting more water while eating a keto diet, it's important to drink LOTS of water.  I...
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