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4 week Keto Meal Plan

by gagan bajwa 18 Mar 2020

4 week Keto Meal Plan

Breakfast :Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes

Lunch : Spiced cauliflowersoup with bacon pieces or tofu cubes

Dinner: Garlic and herb buttered shrimp with zucchini noodles

Snacks: Roast turkey, cucumber, and cheese roll-ups

Sticks of celery and pepper with guacamole

Supplements to add for Keto Diet

Omega 3 , 6 and 9 Fatty Acid :

Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways.

EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline .

Western diets tend to be higher in omega-6 fatty acids (found in foods like vegetable oils and processed foods) and lower in omega-3s (found in fatty fish).

This imbalance can promote inflammation in the body and has been linked to an increase in many inflammatory diseases.

Greens Powder :

Increasing vegetable intake is something that everyone should focus on.

Vegetables contain a wide variety of vitamins, minerals and powerful plant compounds that can fight inflammation, lower disease risk and help your body function at optimal levels.

Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it more difficult to consume enough plant foods.

A quick and easy way to boost your vegetable intake is by adding a greens powder to your supplement regimen.

  • Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength.

  • Caffeine: An extra cup of coffee or green tea can benefit athletic performance and boost energy levels, especially in athletes transitioning to a keto diet (25Trusted Source).

  • Branched-chain amino acids (BCAAs): Branched-chain amino acid supplements have been found to reduce exercise-related muscle damage, muscle soreness and fatigue during exercise

  • HMB (beta-hydroxy beta-methylbutyrate): HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts

  • Beta-alanine: Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet

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