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I like week 2 food so I will probably stick to that.
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When looking at the macros you need for a ketogenic diet when it comes to carbs you have to be aware of net carbs.
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I ll put in the pan with a spoon like someone else suggested.
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The only thing I added was butter to the bottom of the dish and it makes gravy that is to die for.
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Whatever method you use, you ll need to favor good for you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition.