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Navigating the ketogenic diet can be very tricky when you are making the transition from the typically prescribed western high carb, high protein, low fat diet. In contradiction, the keto diet promotes a high fat, moderate protein, and very low carb intake. On the ketogenic diet, you derive just 10-20% of your calories from protein, best keto supplement the bulk of your calories are from fat (70-80%) and the remaining 5% are from carbohydrates. You might be worried that 10-20% protein is far too little. However, excess protein that is not used to repair muscle is converted into glucose; so you really can have too much protein. If you have concerns about losing lean muscle, you need not worry. When the body is in a fat burning metabolic mode (Ketosis) you are producing ketones, in particular the beta-hydroxybutyrate (beta-HBA) ketone. Beta-BHA preserves our muscle mass by utilizing our fat stores for fuel instead. Source: Grain Brain, Dr David Perlmutter.

If you are looking to catalyse your ketone production, you can try exogenous ketones or MCT Oils. You want to look for fatty cuts of meat rather than the leaner cuts. One of the most accessible and nutritionally rich sources of protein for the ketogenic diet are organic eggs, and eggs are so versatile! The great news is that there aren’t any meats off the ketogenic menu! The most crucial factor that you must take into consideration when choosing protein from animal sources is that it is grass-fed, organic and if it’s seafood, it should be wild. This is because naturally raised animals are not exposed to the same level of toxins, such as antibiotics, pesticides and hormones that non grass-fed and organic animals are exposed to. When we consume meats, we are ingesting the same toxins that the animals absorbed. In cases where animals have been raised in a stressful environment, they will have released a great deal of cortisol into their bodies too.

Go for happy, natural and pure protein sources that will be so much healthier for you. Make the most of the fact that you may be consuming less protein than you are used to by switching to higher welfare, organic, grass-fed or wild meats and fish. So, aim for higher quality protein at a lower quantity! Read about healthy fats here. Welcome to the world of ketosis, where your body transforms into a fat-burning powerhouse! This website uses cookies to provide you with the best keto supplement browsing experience. By continuing to use this site, you consent to our privacy policy. What is Ketosis and what is the Ketogenic Diet? How Natural is the Ketogenic Diet? Confused about Ketosis, the Ketogenic Diet and Supplementing with Exogenous Ketones? How do Real Ketones, Perfect Keto and Supraketo Keto Pills Sports exogenous ketones compare? Exogenous Ketones: A Fast Track to Weight Loss or Just a Fad? Feeling Thirsty on the Ketogenic Diet? Are you Making these Common Keto Diet Mistakes? Getting started with Exogenous Ketones: What are they and how can you use them? Can’t sleep on Keto?

Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinners plus a bonus meal prep recipe that helps keep you on track! This week your bonus is a tray of delicious Double Chocolate Sheet Pan Cookies-Only 3.6 net carbs a piece! When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information. To figure out the net carb count, subtract the amount of fiber from the amount of total carbs. At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re having trouble printing this, make sure you have your ad blocker disabled. If you like to meal prep to get ahead for the week, I’ve even included tips for preparing each meal in advance.