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Table of Contents

Introduction ................................................................................................ 6

Part 1 – The Keto Diet................................................................................ 8

What is the Keto Diet? .............................................................................. 9

Ketosis – the Secret to the Keto Diet ........................................................ 9

Benefits of the Keto Diet ......................................................................... 10

Side Effects ............................................................................................. 12

The Keto Lifestyle ................................................................................... 14

How to Go Keto....................................................................................... 14

Choose a Ketogenic Diet .................................................................... 14

What You Can Eat .................................................................................. 15

What You Can’t Eat................................................................................. 17

Kickstarting Ketosis................................................................................. 18

Tips for Going Keto ................................................................................. 19

Plan Your Meals ................................................................................. 19

Make It Fun......................................................................................... 19

Try Intermittent Fasting....................................................................... 20

Listen to Your Body ............................................................................ 20

Part 2 – Meal Planning............................................................................. 22

How to Meal Plan .................................................................................... 22

Meal Planning and Meal Prepping .......................................................... 23

Steps for Creating a Great Meal Plan ..................................................... 23

Meal Plan Ideas ...................................................................................... 26

Breakfast............................................................................................. 26

Lunch .................................................................................................. 27

Dinner...................................................................................................... 27

Snacks .................................................................................................... 28

Part 3 – Recipes ....................................................................................... 30

Recipes – Breakfast ................................................................................ 30

Keto Cereal......................................................................................... 30

Cabbage Hash Browns....................................................................... 32

Keto Breakfast Cups........................................................................... 33

Recipes – Lunch ..................................................................................... 35

Taco Stuffed Avocados....................................................................... 35

Buffalo Shrimp Lettuce Wraps ............................................................ 37

Loaded Cauliflower Salad................................................................... 39

Recipes – Dinner..................................................................................... 41

Keto Mac & Cheese............................................................................ 41

Keto Fried Chicken ............................................................................. 43

Keto Meatballs .................................................................................... 45

Recipes – Snacks ................................................................................... 47

Avocado Chips.................................................................................... 47

Keto Ice Cream................................................................................... 49

Bacon Guac Bombs............................................................................ 50

Conclusion ............................................................................................... 54

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