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Pill How To Lose Weight Routine, Low Carb Diet Kidney Pain, What Is Keto? Growth Systems How To Start Keto Diet, A Ketongenic Diet Is A Diet. itely Ye Chui Charlie said angrily, Just yesterday, Ye Chui just finished.In addition to the alien related tasks, he also created the Alien Queen Slayer, so he is the only one who can own the Alien Queen I don t know how he did it.What do you want to say Ye Chui continued to ask Tao.Charlie calmed down a bit, and continued to say to the teaching ancestor in front of him The ancestor, the alien queen is terrible, and Gu Bo s cursed altar can t easily kill it.It has the ability to fight against legendary power Why is it out Now pills that make you lose weight fast How To Lose Weight Routine such a monster So we the unknown want to invite you to help us kill the alien queen and retake the mine.We are willing to pay you 300,000 gold coins The mine is simply too important to 101.It is an important resource for them.Ye Chui was diet to lose weight fast without exercise overjoyed Fuck There is such a good thing But he pretended to be thinking on the surface, and said I can help you kill the alien queen, but I don t care about taking back the mine.Charlie thought for a moment, and they only have to face the blue Pi a beauties to retake the mine.The difficulty is not too big, so he nodded and said Okay.Divine Envoy, please bear a testimony.Ye Chui said immediately.Charlie was a little puzzled How could the god envoy do such a small thing Okay, if the ancestor kills the alien queen, then 101 will immediately pay him 300,000 gold coins, if I breach my contract I will use the power of the envoy to directly deduct How To Lose Weight Routine ten times the gold coins.I will do the fairest for both of you.See that there are two golden lights on Ye Chui and How To Lose Weight Routine Charlie.The contract and the corresponding punishment are okay.The nameless person really How To Lose Weight Routine has to Slimming Capsules How To Lose Weight Routine Appetite Suppressant go back, and she can really deduct ten times the gold coins directly.Charlie Didn t it mean that God made adults disregard people Cooperate happy.Ye Chui has shook Charlie s hand How To Lose Weight Routine happily.The Alien Empress must be killed, but he has no plans to return the ownership of the mine to the 101 company.Then he quickly sent a message to Lan Ying er in text.Helping Avatar is my bounden duty.I will definitely help you solve the Alien Queen by myself.I am such an honest and kind person Ye Chui and Charlie How To Lose Weight Routine discussed accept the employment to kill the Alien Queen and regain the mine, and then they are ready to leave.He originally came here to accept the invitation of the unknown, but now the mine has an accident, the general manager of the unknown in the Oasis World The puppet master Claudius is obviously not in the mood to see him as his ancestor again.After leaving the top floor of the 101 headquarters and going down through the elevator, Ye Chu and the invisible Miao Miao met and left the 101 headquarters smoothly.Charlie sent it off.After leaving Ye Chui, he returned to the top floor of the detailed diet to lose weight headquarters with great thoughts, and entered the office where the unknown person discussed big full list of keto foods things.Spend 300,000 gold coins to invite the ancestor to take action and ask him to solve the alien queen.This is the puppet master Kro.Di s order

can you eat oatmeal on a low carb diet, he himself was actually a bit resistant, because his suspicion of the ancestor in his heart has reached the peak.The mine was originally good, and the ancestor of the school had just arrived at the 101 headquarters shortly after something went wrong, how could it happen and Although the mine is in Pandora, the indigenous Nameis on Pandora have always wanted to take back the ownership of the mine, but their strength is meager.It is impossible to break through the defense of the mine.It can be said that if you want to send the alien into the mine, you can only go through the keto diet recipes on a budget 101 underground portal.Just a few contract workers were sent into the mine today, and among them was Artemis, and Artemis had just contacted Ye ketongenic diet Chu not long ago.So the alien disaster in the mine is 100 related to Ye Chui.As for the ancestor, although it is theoretically impossible for him to cooperate with Ye Chui, the matter involved How To Lose Weight Routine Ye Chui With Charlie s understanding of Ye Chui, he felt that theory was not applicable to Ye How To Lose Weight Routine Chui.Maybe they are really cooperative After a while, he has to persuade Master Puppet Master carefully to guard against this With these suspicions in his heart, Charlie came to the general conference room.As soon as he entered, he heard what Joyce was saying in a sad voiceI don t know what happened, my car is just like that.Suddenly I was beaten into the air.The action was so fast.I didn t even notice who did it because the alarm sounded.The guards and guards located underground at the time helped me search the neighborhood, but found nothing Charlie keto diet consist of squinted his eyes slightly, and thought to himself weight watch food Joyce s carefully prepared car was destroyedIt seems that this is the chaos created by Ye Chui deliberately, and he took the opportunity to infect Artemis with the alien.Enough Nolan controlled by How To Lose Weight Routine the puppet master Claudius, and Joyce interrupted unhappily.He could hear that he was a little unhappy now, and he waved his hand Go down, Joyce.I will let someone help you prepare the all natural weight loss pills car again.Yes, Master How To Lose Weight Routine Puppet Master.Joyce nodded and said with horror.After Joyce retreated, Nolan, who was under the control of the puppet master, looked a little more gloomy.Joyce is a driver he valued very much, but now he is anxiety medicine and weight loss more and more disappointed in himAlthough every disappointment is Because he met Ye How To Lose Weight Routine Chu.Speaking of car skills, he is indeed very good, and there are still places where he is useful now.Master Puppet Master.After Joyce retired, Charlie walked over.Master Puppet Master has already left Master Puppet Master, why should the Master Puppet leave like this I think this matter has nothing to do with him.Nothing to do.He s still useful to deal with the Alien Queen.The puppet master controlled Nolan and said in a cold voice, Did he agree to our request He promised to help us kill the Alien Queen, but he won t help.We took back the ownership of the mine, and also asked How To Lose Weight Routine the Lord God to testify.Charlie responded, But now I am increasingly suspi

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losing-weight-before-vacation cious that he may be cooperating with Ye Chuimaybe there is another plan.Regardless of him.Are you cooperating with Ye Chui in secret For the time being, we have to use him The puppet master controlled Nolan Dao.Then after that Charlie heard the overtones of the puppet master, he It seems that he has already suspected the ancestor.I have just discussed with the lunatic clown, he the weight of my weight will do something in the real world, trying to kill the ancestor and Ye Chu together The puppet How To Lose Weight Routine master controlled Nolan with a sneer.Kill them together Charlie was slightly surprised, a leaf chui is enough for them to embarrass them, and now they need How To Lose Weight Routine to add another ancestor who may be more difficult The puppet master controlled Nolan and snorted Of course we don t need to do it ourselves Whether Ye Chui and the ancestor were acting or not, the ancestor killed Ye Chu How To Lose Weight Routine twice in a row.Now the survivors are not counted as those of the Alliance.It is divided into two camps, with the two of them as the heads.Using this as an introduction is enough to make the two groups fight.Charlie s eyes lit up You want Master Clown to provoke them further.Let the Hellfire and the Iron Throne go to war.Yes, if the Hellfire and the Iron Throne are completely combined, no matter what conditions have been reached, Ye Chui and the ancestor will begin to cooperate, and the two forces will fight.There will be a battle in the real world, and when they lose both, our nameless will be the final winner.Nolan, controlled by the puppet master, said proudly.It turned out to be like this Charlie nodded in top weight loss supplement admiration, and said, Where are we going to do in Pandora Mine According to the analysis of those experts, aliens invaded the mine.Now our portal has been destroyed, but it is very There will soon be a mission to eliminate aliens.At that how to lose weight in 7 weeks time, I will send a few legendary nameless teams into the mine.Charlie, you can lead the team.Your mission is to control the mine.As for the alien queen, Since there is a great and fair God envoy to testify, then the ancestor will definitely do his best to solve the alien queen.The puppet master said, controlling Nolan These people are really shameless Ye Chui, who healthiest way to lose weight fast and keep it off had left the 101 headquarters, witnessed the communication between Charlie and the puppet master and others through the vision of God provided by the little fox.He couldn t help his face full of indignation, I promise to help They cleared out How To Lose Weight Routine the alien queen, but they didn t expect that they were deliberately trying to kill me, huh, nameless people are really villains Sometimes the little fox really feels deeply sigh for Ye Chu s keto diet recipes on a budget shamelessness Why Did you forget that you made the Alien Queen You don t have enough wool from others, and now you are ready to go along with the sheep Still have How To Lose Weight Routine the face to scold others shamelessly They plan to use the teaching ancestor to kill Ye Chu to do things, what are you going to How To Lose Weight Routine do Little Fox asked worriedly again.After teaching the ancestor to kill Ye Chu

ketogenic diet for gout twice in a row, she was a little worried whether this would cause the Iron Throne to have disputes with the two forces How To Lose Weight Routine of Hellfire.After all, although Ye Chui, the tips on entering ketosis head of the Iron Throne, was extremely unrespected, he was also a power after Slimming Capsules How To Lose Weight Routine Appetite Suppressant all.First Lead, what came out to look at was the dr lose weight face, the ancestor killed Ye Chu twice, plus the nameless instigation, then the Iron Throne and Hellfire, which were originally relative forces, might really go to war.An How To Lose Weight Routine unknown person will definitely not play World of Warcraft.Ye Chui said with certainty.Why do you say that The tribes How To Lose Weight Routine and alliances fight every day, but when foreign enemies appear, they will immediately join hands to reach a united front.Ye Chui said with a smile, If the nameless wants to take advantage of this matter, then I will I can take the opportunity to unite the Iron Throne and Hellfire to fight the nameless.Well The little fox said he was convinced by Ye best diet to lose weight without exercise Chu.The ancestor was wandering on the streets of Zhutian City with the invisible meow, and didn t know what to do first.Fortunately, the little fox soon brought news.The alien mission of Pandora Mine is about to be generated, this time the mission will be more special.Why is it special Ye Chui asked curiously.I said, when it comes to this kind of alien mission, it may lead to another famous monster in the history of science fiction Predator will also appear in the Pandora Mine, and they will conduct a trial of courage in the mine.Players will face not only aliens, but also predators Alien and Iron blood were originally two creatures that couldn t be beaten by one pole.However, there was a very successful movie in the history of the movie the sequel was a bit trash.These two monsters were put into a movie for a fight, which also made These two creatures have some connections.Ye Chui s eyes lit up immediately In other words, this time it will be an alien Predator Battle Royale Alien vs.Predator is a chaotic stew movie with a unique temperament.Judging by the Alien True Story, the alien s original body came from the engineer race who created life on earth, and was later perfected step by step by the biochemical man David from the earth.Has become a perfect How To Lose Weight Routine body ps Prometheus, Alien Contractwhich means that How To Lose Weight Routine the time of the Alien s birth is in the future age How To Lose Weight Routine of the earth, while the story of Alien things you can eat on keto vs.Iron and Blood takes place in the modern age of the earth, which has obvious Contradiction.But since it was originally a comic book adaptation, these places don t need to be concerned.In the story of Alien vs.Predator, Alien is a monster used by the predator clan to test courage.The predator clan has been for thousands of years.He came to the earth before, taught the knowledge of a civilization on the earth, and became the god worshipped by this civilization.The iron blood imprisoned an weight lose diet plan alien queen in the pyramid built by this civilization.The young iron blood among them will become When it comes to the earth, that civi

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.