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What Is Keto Diet, Daily Diets For Weight Loss, How To Lose Weight Food Diet, Within 4 Weeks. naturally need to pass the inspection by the personnel guarding the entrance and exit of the Chamber of best cheese for keto Commerce before being put in.It is very easy for Wu Fan to enter the Qinglian Chamber of Commerce now.But Wu Fan didn t want to startle the snake, but entered it according to the entry and exit rules.Di Hao is proficient in time and space illusion, and it is really easy to Daily Diets For Weight Loss enter the Qinglian Chamber of Commerce.Almost immediately after Wu Fan entered, he followed Wu Fan with a strong body.Wu Fan said, Fatty, you re too eye catching to follow me, stay away.Di Hao s eyes flashed, and he laughed Understand, understand.In a flash, Di Hao disappeared.Wu Fan was not surprised by Di Hao s ability.Using the memory of entering the Qinglian Chamber of Commerce hundreds of years ago, Wu Fan found out several new shops in the Qinglian Chamber of Commerce.These newly added shops basically sell Daily Diets For Weight Loss pills and some Daily Diets For Weight Loss magic weapons, flying swords.The quality of the magic weapon flying sword is easy to distinguish, and the level of the pill is easier to fake.After all, Online Shop Daily Diets For Weight Loss Summer Essential the pill must be bought before it can be swallowed.However, the magic weapon of flying sword can be tried one or two.Wu Fan didn t hesitate to enter a pill shop called Xiannitang.Entering the shop, there are two women and one man, as well as a child who looks very stubborn.At first glance, he feels like a wild child.Moreover, the child s eyes are like dust in the soul, and there best way to lose weight in a month is no child to deserve Some bright and smart eyes.One of the women, at first glance, is the child s mother.She looks a bit like a monkey in appearance, with sunken eye sockets, and her eyes are very uncomfortable, and she always feels like something.The same as owing her money.And the other woman, who seemed to be quite iconic, had a round and delicate face and double eyelids, but there was some vagueness in her eyebrows.And that man, wearing brown leather armor, small eyes and sunken eye sockets, laughed like India s Asan, and he also exposed two front teeth, which Daily Diets For Weight Loss made him look very uncomfortable.As soon as a customer entered, the woman with the sign came forward to greet him.Another man, a woman, and the child were near the counter.Seeing the incoming customers, they seemed to be drooling.Wu Fan s thoughts were swept away, and the woman who looked marked was obviously restrained by a spell, and she could only obey orders honestly.Wu Fan swept away the child with spiritual thoughts, and suddenly felt a strong breath of death.And the death of a man and a woman who looked like two monkeys who owe to be beaten was even more intense.If Wu Fan It is really hard to know if God s thoughts are swept away, this man, woman and this child are actually human bodies transformed from death.And what the hell are these pills Wu Fan used the Shenyan Void to sweep the entire pill shop, full of death, just like the death of the pseudo Daily Diets For Weight Loss underworld within the pine needle star.What a power It seems that the ghost world has intervened in Yangyuanstar.This Xianni shop seems to be the same as the decline shop.Wu Fan at the Black Heart Store natural supplement to lose weight 755 walked to some pill.The pill was packed in a black wooden box with some best loss weight pills primitive carved flowers on the surface.The halo on the surface of the pill was soft and exuded strong spiritual power, which was impressive.If you look at it, you will think this is a good medicine.And the woman with the rounded face sign greeted him, and immediately said in a still sweet voice Guest, this is the nine turn pill of my Xianni shop.This is the necessary pill for the breakthrough to the Xingyuan stage.I

tips for weight loss slimming worldn the entire Yang Yuanxing, there will not be a second store for sale.Wu Fan said How to sell One Daily Diets For Weight Loss million purple spirit stones.Selling Dannv said.Wu Fan secretly said One million purple spirit stones are really black hearted.If it is really a necessary medicine to break through the Xing Yuan period, it may be worth buying.But it s not that Daily Diets For Weight Loss Wu Fan has not experienced the process of transforming the gods to the Xingyuan stage.What is the necessary pill This deceives Yang Yuanxing s cultivation base, how can he deceive Wu Fan.Moreover, Wu Fan had gone through these many years, and had never heard of the transformation from the god transformation stage to the star yuan stage, and this nine turn pill was necessary.Wu Fan s purple spirit stone still has several billion.For the number of one million, Wu Fan thinks it is a trivial habits to lose weight matter, and Wu Fan also wants to know that this surface exudes a soft core and aura, but inside it is Is the lifeless Nine Turns Pill really just for getting out of it, or is there another attempt After all, a person who Daily Diets For Weight Loss can buy a Nine turn Pill at Yang Yuanxing with one million purple spirit stones, lose weight by walking for an hour a day how Daily Diets For Weight Loss can he be an diet plan for keto diet ordinary person, what exactly is this Xianni shop going to fat diet definition do Wu Fan didn t immediately buy this nine turn pill.After all, Wu Fan hadn t achieved the goal one by one for the rest of the pills on the shelf.Wu Fan walked to the other side of the pill shelf.The pill here was obviously of a much lower grade, but there was a soft halo, but the spiritual power was basically not released, and it was still full of lifeless energy.Wu Fan asked the woman What kind of pill is this Hehe, this is a transforming pill, I think you won t be able to use it.This is the Daily Diets For Weight Loss necessary pill for those demonic transformations, and ours There is also a hidden attribute of the transformation pill, that is, after being swallowed, after transformation, no matter how powerful the mana is, it will not be able to return to its original form, and there is also a property of resisting attacks.Speak in detail.Wu Fan said How to sell Guest, if you really need it, one hundred thousand purple spirit stones, no price.The woman smiled.One hundred thousand Why did your price increase again Didn t you get 66,666 purple spirit stones just a Daily Diets For Weight Loss few days ago It was Zuo Yong who rushed into the Xianni shop.Su.Wu Fan did not expect Zuo Yongsu to appear at successful weight loss plans this time.Zuo Yongsu never thought that Wu Fan would come here, instead of looking for your Luo Shi, come here to do it.What Since Wu Fan is here, it happens that Zuo Yongsu had an idea in his mind, and said You bitches, do you think that my lord Zuo will come back again.Sect Master, it is because they sell fake drugs, which caused my brother giant Mao almost died because of his lifelessness.At the time of the checkout, the bitch said that if the giant hair is unsuccessful in its transformation, how often should i eat to lose weight the spirit stone can be returned.Who knows, when I brought the giant hair here and asked for the purple spirit stone to be returnedThat incredibly ugly bitch, she wanted to buy a real transformation pill for 66,666.She stood up with the face of a monkey, stood upright with two drooping papaya, staring The very vicious monkey eyes said that it would sell parallel imports, and what can we do with her.I m silly, our lord is here, what can we do I m stubborn, you bitch, my lord left is like this, you guys What can be done Zuo Yongsu finished speaking, and immediately overthrew the pill rack in a pill rack, and took away a lot of storage.At the same time, Ju Mao smashed the plaques of the Xianni shop outside at thi

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non-fat-meals s time.Up.In fact, Ju Mao was a little worried, not because he was worried about the people in this shop, but because he was worried that Wu Fan would beat him severely to break his spine.What are you doing, Lord Zuo Isn t this about pushing Wu Fan to the stage as a shield, Wu Fan is not stupid, we will have to suffer when we ask us to settle the account.Zuo Yongsu is not afraid, anyway, Wu Fan s current strength can be described as unpredictable.My Lord Zuo is going to pull you Wu Fan into this muddy water.Anyway, I have suffered a lot from you.Zuo Yongsu was also taking a gamble.Judging from his life experience, Wu Fan would not be bored to enter this black hearted shop.It must be targeted.The ugly looking woman immediately gritted the roots of her teeth, then stared, her hands on hips, and then she had a flat chest, opened her mouth, her yellow teeth were exposed, she spitting stars, and said sharply You have no money.I Daily Diets For Weight Loss still lose weight by walking for an hour a day want a real transformation pill.I don t have 300,000 purple spirit stones.Don t even think about it The man with a toothy monkey face also showed his hideous face at the moment What do you mean, we also said at the time.However, if you don t take it within two hours, there will be no effect.Cao, your mother, when did you say that sentence Zuo Yongsu said angrily.The ugly man said We just said, what we said the last time you came here, is that you yourself are deaf, and you can t hear the rubbish that is about to die.Fuck, how can there be a transformation pill, If you swallow it within two hours, it will be invalid.Selling fakes means selling fakes.He said that your mother, come i need to lose weight fast without exercise here, and I will kill you this kind of trash with a single blow.Zuo Yongsu jumped up and shouted.Hmph, I don t have money and I Daily Diets For Weight Loss want to transform into a pill, there is no door.The ugly woman said.Then you bitch admit to selling fakes Zuo Yong Su Nu said.I said that last time.Get out if you don t have any money.The ugly woman said coldly, with a lifeless expression on her Daily Diets For Weight Loss face.Sect Master, listen, foods that make you lose weight this ugly bitch dared to admit it in front of you.The disciple s cultivation base is low, and he also asked the lord to speak out for the disciple.This kind of profiteer, when all of them are extinguished, will they let more people Avoid it.Zuo Yongsu said with courage, judging that Wu Fan had come to find the black hearted shop this time.The ugly woman seemed to want to see what would happen to Wu Fan.As soon as Wu Fan came in, she thought Wu Fan was too extraordinary.Moreover, the lifelessness of the entire shop, Wu Fan came in, making those ghosts how do you know if youre in ketosis angry.There is a tendency to slip.The man with Toothy Monkey Face also wanted to see what Wu Fan would benefits of losing weight slowly do.Even the ghostly kid showed disdain for Wu Fan, as if saying that our Xianni shop sells fakes and uses Ming Dan as other pills.What can you do if you see it Zuo Yongsu s judgment is undoubtedly correct.When Wu Fan came here, he wanted to spend one million purple spirit stones to buy a so called nine turn pill.756 Ghost Realm Entrance Now Zuo Yongsu uses Wu Fan s power Daily Diets For Weight Loss to attack the Xianni shop.Wu Fan sees the ugly women and men talking about things again.It seems that he has put his intentions right.In this case, Wu Fan will also plan.Can t help but say Daily Diets For Weight Loss to Zuo Yongsu Disciple, is this really the case Call the giant hair over.Zuo Yongsu was very proud of him.He took your kid like a knife this time, and you still obey me.What did Master Zuo mean And Wu Fan did not go to see the man and woman in front of the counter, and the child, deliberately showing them his back, looking o

keto diet who will it help the mostutside.Seeing this, the giant hair outside said in his heart Wu Fan is so stupid this time Are you willing to become Lord Zuo s sword However, looking at Zuo Yongsu s triumphant expression, Ju Mao relaxed a lot.He had always been confident in Zuo Yongsu s calculations.Therefore, as soon as Jumao Daily Diets For Weight Loss walked in, he threw himself down, and even Daily Diets For Weight Loss overturned several pill holders with his force.Those strange pill holders were scattered all over the place, and Jumao shouted loudly Hey.Yo, oops, suzerain, I weight loss pills best rated swallowed the Xianni shop s transformation pill.Not only did I still keep my mouse as it is, but I also vomited and diarrhea.I felt uncomfortable all over my body.I was not as good as a mortal.My suzerain, They sell fake medicines.Friends from outside, don t come in and buy pills, or you won t be able to get the corresponding results after spending money like I did.Actually, there are no customers inside and outside of this shop.When Su and Jumao had a trouble, they all watched the excitement outside.Many people watched the excitement while inhaling the Daily Diets For Weight Loss spirit stone.It can be said that there is no difference between practicing and watching the excitement.Zuo Yongsu frowned when he heard it.This scene was too fake.Just now, Daily Diets For Weight Loss you looked like your giant hair was struggling to smash the plaque, so now you are lying on the ground.However, Zuo Yongsu wanted to see what Wu Fan would do So, anyway, what Wu Fan said just now completely proved that his judgment was extremely correct.Wu Fan was here to find fault with this shop.Think about it.At that time, his adult Zuo and Ju Mao, both of whom were in the Xing Yuan period, were attacked by a man and a woman in this shop, and the little bastard wild child was able to beat both of them.It is really weird to run away with falling flowers and running water.When Wu Fan looked at the giant haired mouse body, covered in white hair, when he rolled on the ground, he could clearly see that the ground was dead.Wu Fan immediately shouted Zuo Yongsu, Giant Mao, get out quickly.Ahwhat Giant Mao immediately shuddered, only to discover that it was not good, and Zuo Yongsu s ability to escape was first rate.Anyway, you Wu Fan let me go, I will give you face and let me go.The moment Zuo Yongsu escaped, he super weight loss pill felt a biting shade behind him.Zuo Yongsu left the black heart shop Online Shop Daily Diets For Weight Loss Summer Essential and immediately rushed out of the Qinglian Chamber of Commerce.For his Lord Zuo, it is clear that there are loopholes in the Qinglian Chamber of Commerce, so he does not need to pass the inspection by any guards.You can go in and out freely.After all, this Qinglian Chamber of Commerce, but his Master Zuo will be looted.There foods that help you lose weight quickly is no reason for oneself to have the cultivation base of the Star Immortal Stage, and not to grab more cultivation resources, otherwise, how can oneself be able to get along without cultivation resources.Wu Fan looked around Xianni s shop, all the pills exuded lifeless top best weight loss pills black smoke, and the scene in front of him, not the shop, but another world, a world full of life, with a wide front Deep gully, deep gully everywhere, filled with black smoke.And above the black smoke of the deep gully, there are a pair Daily Diets For Weight Loss kraze xl weight loss of ugly men and women, wearing ghost armor with black smoke, and the wild child who has been wearing a black leather armor.Only the girl who sells pill is nothing.The change was that a black smoky chain pierced her eyebrows, and the other end of the black Daily Diets For Weight Loss smoky chain was in the hands of the ugly woman.Ju Mao looked around and became so gloomy and terrifying.As a demon cultivator, he felt that cultivation was so difficult, bu

The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.

In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease (2, 3, 4, 5).

Here is a detailed beginner’s guide to the keto diet.

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7).

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11).

SUMMARY

The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

SUMMARY

There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

A ketogenic diet is an effective way to lose weight and lower risk factors for disease (8, 9, 10, 11, 12, 13).

In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet (2, 14, 15, 16).

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).

Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK (18).

There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits (14, 19, 20).

The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).

For more details on the weight loss effects of a ketogenic diet, read this article.

SUMMARY

A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function (27).

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome (28, 29, 30).

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (29).

Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications (28).

In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes (2, 31).

Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group (2).

SUMMARY

The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

  • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar (32, 33).
  • Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth (4, 34, 35, 36).
  • Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression (5, 37, 38).
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children (3).
  • Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease (39).
  • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (40).
  • Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury (41).
  • Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne (42).

However, keep in mind that research into many of these areas is far from conclusive.

SUMMARY

A ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases.

Any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
SUMMARY

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

You should base the majority of your meals around these foods:

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna and mackerel.
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.

It is best to base your diet mostly on whole, single-ingredient foods.

SUMMARY

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

To help get you started, here is a sample ketogenic diet meal plan for one week:

Monday

  • Breakfast: Bacon, eggs and tomatoes.
  • Lunch: Chicken salad with olive oil and feta cheese.
  • Dinner: Salmon with asparagus cooked in butter.

Tuesday

  • Breakfast: Egg, tomato, basil and goat cheese omelet.
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: Meatballs, cheddar cheese and vegetables.

Wednesday

  • Breakfast: A ketogenic milkshake.
  • Lunch: Shrimp salad with olive oil and avocado.
  • Dinner: Pork chops with Parmesan cheese, broccoli and salad.

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
  • Lunch: A handful of nuts and celery sticks with guacamole and salsa.
  • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
  • Dinner: Bun-less burger with bacon, egg and cheese.

Saturday

  • Breakfast: Ham and cheese omelet with vegetables.
  • Lunch: Ham and cheese slices with nuts.
  • Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday

  • Breakfast: Fried eggs with bacon and mushrooms.
  • Lunch: Burger with salsa, cheese and guacamole.
  • Dinner: Steak and eggs with a side salad.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

SUMMARY

You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

In case you get hungry between meals, here are some healthy, keto-approved snacks:

  • Fatty meat or fish
  • Cheese
  • A handful of nuts or seeds
  • Cheese with olives
  • 1–2 hard-boiled eggs
  • 90% dark chocolate
  • A low-carb milkshake with almond milk, cocoa powder and nut butter
  • Full-fat yogurt mixed with nut butter and cocoa powder
  • Strawberries and cream
  • Celery with salsa and guacamole
  • Smaller portions of leftover meals
SUMMARY

Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.

It is not very hard to make most restaurant meals keto-friendly when eating out.

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.

SUMMARY

When eating out, select a meat-, fish- or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.

This is often referred to as the keto flu and is usually over within a few days.

Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.

To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.

For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least in the beginning, it is important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

SUMMARY

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Although no supplements are required, some can be useful.

  • MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Take a look at several options on Amazon.
  • Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
  • Caffeine: Caffeine can have benefits for energy, fat loss and performance.
  • Exogenous ketones: This supplement may help raise the body’s ketone levels.
  • Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
  • Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.
SUMMARY

Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

Yes. However, it is important to significantly reduce your carb intake initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.

3. Can I build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate-carb diet.

4. Do I need to refeed or carb load?

No. However, a few higher-calorie days may be beneficial every now and then.

5. How much protein can I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

6. What if I am constantly tired, weak or fatigued?

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.

7. My urine smells fruity. Why is this?

Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis.

8. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. I heard ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.

Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.

10. I have digestion issues and diarrhea. What can I do?

This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.

A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

And, as with any diet, it will only work if you are consistent and stick with it in the long term.