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Keto Diet Meal Plan, Healthy Weight Loss Ketogenic Diet Food, Night Tips For Weight Loss, Fat Burner Growth Systems. broadcast room was all looking silly at this moment, and it took a long time for someone to type on the screen, Nima, this little old man laughs all day long.Ha ha Yes, I didn t expect it to be so powerful There are also rumors that President Xiao went to the battlefield when he was young and personally killed the Japanese army.Now it seems to be true My great principal, anti Japanese hero It must be a hero, have you seen the face of President Xiao facing the machete He didn t even blink his eyes, as if the opponent s machete was paper, only those who had been on the battlefield would be so calm and calm That s right, compared with Principal Xiao, the flower armed gangster on the opposite side is a scum, and he has the eyes Ketogenic Diet Food and no beads to dare to hold the old hero.He what is ketogenic diet plan is really tired and crookedFor a time, the atmosphere in the live broadcast room became enthusiastic again, but suddenly someone said something, which instantly dampened everyone s enthusiasm.What about President Yan University and what about the anti Japanese heroes Isn t it like us, can only watch Goddess Yi Yun being bullied Ketogenic Diet Food by that Xiahouwu Also, what is this guy Qin Feng doing How could he hide himself as a man and let Anti Obesity Medication Ketogenic Diet Food Healthier Weight Loss Goddess Yi Yun protect him outside and hurt Ketogenic Diet Food him Damn Qin Feng, you can t throw the mess here to others, come out and solve these problems The crowd in the live broadcast room was enthusiastic, but the 707 dormitory was silent.At this moment, Xiao Fuli s wrist had been cut into a chocolate donut, which was quite swollen than before.However, Xiao Ketogenic Diet Food Fuli didn t seem to want to let go.I mean, instead, I lowered my head and picked up the machete on the ground, and scanned the sharp icy blade.Boy, grandpa, when I was weights down playing with knives, it was estimated that your father was still liquid.How big your heart is, dare to come to my place to cause trouble Speaking, Xiao Fuli raised the machete in his hand, and his eyes looked at Brother Huabi s neck with a hint of chill, so scared that Brother Huabi s crotch became hot, weight loss pills with prescription and he collapsed on the ground with a puff.Grandpa, I was wrong, I was really wrongYou just forgive me Spare you Xiao Fuli s eyes flickered, and he said gloomily, Sorry, I am in a bad mood today, old man.If you don t chop off your two dog paws today, my heart will not be calm Damn, President Xiao really wants to do it Oh, I understand.Just now because of Qin Feng s affairs, he must have suffocated his stomach and had no place to sprinkle it.Brother Huabi just brought him to his eyes Everyone was silent, and their hearts were filled with pity and compassion for Brother Huabi.Sympathy.Seeing what this means, Principal Xiao goes down with these two swords, and it is estimated that Brother Huabi will have to be renamed Brother Inspiring Armless in the future, right Alas, Brother Huabi is really unlucky.It happened when President Xiao was full of anger and nowhere to vent.This person has to read a lot, otherwise he would not even be able to read the almanac when he went out.Could it be bad luck Just as everyone was about to watch Xiao Fuli chop his hands on the spot, suddenly Li Min s The voice came, and abruptly suppressed Xiao Fuli s anger.President Xiao, have you forgotten your nephew In Li Min of Huaqing University, my father Li Wuneng mentioned at home a few days ago that he is going to visit you at Yanjing University Li Wuneng Mayor Ketogenic Diet Food Li Wuneng of Yanjing Xiao Fuli raised his eyes and looked carefully, his brows instantly how much weight can one lose in a week frowned.Just because Ketogenic Diet Food he was so angry, Xiao Fuli didn t notice Li Min.He looked carefully at this moment and immediately recognized that the young man in his early thirties in front of him was Li Min, the son of Li Wuneng, the mayor of Yanjing.It turns out to be Li Min Xiao Fuli nodded stiffly, and slowly loosened his grip on the palm.Xiao Fuli can not give face to Li Min, but he has to give face to his father, Li Wuneng, Mayor of Yanjing City Xiao Fuli, who has b

lose belly fat quickly naturallyeen in the system for a long time, knows that although Li Wuneng only bears the name of the mayor, the unique political status of Yanjing how many carbs can you have on a keto diet City determines that he has the power and ability that many officials of the border can t match for a lifetime.From this perspective, let alone Xiao Fuli, even Professor Sun Yunsun, who enjoys state subsidies, and Xia Houwu, who enjoys a special status, must be polite and smiley when they meet Li Wuneng.In addition, to be fair, being able to manage China s political center in an orderly manner shows that Ketogenic Diet Food Li Wuneng is not a mediocre person.But his son Li Min staring at Li keto foods to buy Min who was full of gloomy faces in front of him, a trace of disdain flashed in the depths of Xiao Fuli s eyes.As the saying goes, a dragon gives birth to a dragon, and a phoenix gives birth to a phoenix But even if there are more dragons and phoenixes, there will be defective products, Ketogenic Diet Food such as Li Min in front of him.Compared with his savvy and capable elder brother Li Feng and second sister Li Shulai, what Li Min has done over the years is exactly what he has done in those years to die by strength For example, this guy did not take up the the girl from precious lost weight post of secretary of the municipal government, but instead went to work in the Security Office of Huaqing University.On the surface, he claims to go deep into the grassroots and love campus life, but he is familiar with Li, even Professor Sun Yunsun, who enjoys state subsidies, and Xia Houwu, who has an extremely special status, should be polite and welcome when they meet Li Wuneng.In addition, to be fair, being able to manage China s political center in an orderly manner shows that Li Wuneng is not a mediocre person.But his son Li Min staring at Li Min who was full of gloomy faces in front of him, a trace of disdain flashed in the depths of Xiao Fuli wshole foods s eyes.As the saying goes, a dragon gives birth to a dragon, and a phoenix gives birth to a phoenix But even if there are too many dragons and phoenixes, there will be defective products, such as the Li Min in front of him.Compared wanted 77 people we will pay you to lose weight with his savvy and capable elder brother Li Feng and second sister Li Shulai, what Li Min has done over the years is exactly what he has done in those years to die by strength For example, this guy did not take up the post of secretary of the municipal government, but instead went to work in the Security Office of Huaqing University.On the surface, he claims to go deep into the grassroots and love campus life, but he is familiar with Li, even Professor Sun Yunsun, who enjoys state subsidies, and Xia Houwu, who has an extremely special status, should be polite and welcome when they meet Li Wuneng.In addition, in all fairness, being able to manage China s political center in an orderly manner shows that Li Wuneng is not a mediocre person.But his son Li Min staring at Li Min, who was full of gloomy faces in front of him, a trace of disdain flashed in the depths of Xiao Fuli s eyes.As the saying goes, a dragon gives birth to a dragon, and a phoenix gives birth to a phoenix But even if there are more dragons and phoenixes, there will be defective products, such as Li Min in front are green olives keto of him.Compared with his savvy and capable Ketogenic Diet Food elder Ketogenic Diet Food brother Li Feng and second sister Ketogenic Diet Food Li Shulai, what Li Min has done over the years is exactly what he has done in those years to die by strength Ketogenic Diet Food For example, this guy Ketogenic Diet Food did not take up the post of secretary of the municipal government, but instead went to work in the Security Office of Huaqing University.On the surface, he claims to go deep into the grassroots and love campus life, but he is familiar withEveryone in Li Min knows that in the six or seven years of his tenure at Huaqing University, Huo Huo s eldest daughter of Huang Hua has been able to shoot 60 episodes of Gongdou Opera.Staring at Li Min thoughtfully, Xiao Fuli suddenly turned his head and looked at Qin Feng s closed door.He suddenly recalled who the girl who had just entered Qin F

how-to-lose-weight-in-4-days

how-much-weight-can-you-lose-in-7-days eng s house was Professor of Biology Department of Huaqing University, daughter of Wu Changqing, Deputy Mayor of Yanjing City, Wu Yang Nima It turned out to be such a mess After figuring out the key, Xiao Fuli couldn t help but cursed in his heart.The rumors that Li Min vowed to pursue Wuyang have been circulated for a long time in all walks of life in Yanjing City, and it has also become a good talk among certain populations.It is said that Li Wuneng is very optimistic about the young couple and joked several times on semi formal occasions, saying that it is an honor for their Li family to marry Wu Yang.It s a pity that Wu Ketogenic Diet Food Yang is not a beautiful woman in a vase.With her super high IQ and broad vision, she has no feeling for Li Min s abandonment.For this reason, when Wu Changqing was in private, he always persuaded Wu Yang to consider Li Min, saying that this would be good for both families.But the facts proved that Wu Yang s heart was extremely firm.She losing weight at 35 hasn t let go until today.She has no interest in this kind of political marriage at the expense of personal happiness.On the contrary, Qin Feng s domineering and unpredictable methods were firmly imprinted on Wu Yang s heart, making her unforgettable in her sleep.Until today, Wu Yang couldn t help it anymore, and came to Qin Feng in person on the grounds of finding clues.But she didn t know that her whereabouts had been monitored by Li Min and brought trouble to the 707 dormitory.Li Min, this kind of social gangsters will try to avoid contact as much as possible in the future, it will not wshole foods affect your Ketogenic Diet Food father Shaking his head faintly, Xiao Fuli threw the machete next to Brother Huabi, as if he were a dead dog.President Xiao, you are right, my nephew knows that I was wrong With his head down respectfully, Li Min motioned to his subordinates to drag Brother Huabi out, and walked forward slowly.Principal Xiao, it is really helpless for my nephew to bring someone here.The student named Qin Feng at your school is too powerful.It took me three years to pursue my girlfriend Wu Yang, and he hooked up here in a few days While talking, Li Min looked around.When his gaze fell on the mess on the ground, he couldn t help but said in surprise, Hey, did I find the wrong place Isn t this 707 dormitory This Xiao Fuli nodded with embarrassment, and did not explain much In fact, Xiao Fuli couldn t explain it.Today, he couldn t explain Ketogenic Diet Food the matter in a few words.What s more, he didn t even know what Wu Yang and Qin Feng were doing in the house.These two young people, don t kill anyone Staring at the door, Xiao Fuli secretly prayed, while someone behind Li Min approached quietly, and whispered with his finger in the direction of Ketogenic Diet Food the door.After a while, Lee Min s face became extremely cold, and a voice full of anger floated in the air, Wu Yang has entered the house It has been in for five or six minutes Are you sure The speaker nodded indifferently, and stepped back into the keto diet fat sources crowd, leaving nothing but Li Min stood in the house with a gloomy face.Principal Xiao, my nephew will ask you a crime first.If something unpleasant happens later, I hope you can look at my father s face and pretend not to see it Li Min said with a hideous look on his face.He turned his head and gestured at his men, Break open the door for me, I am going to castrate the kid named Qin healthy diet plans for weight loss Feng in public today Understand the boss, just wait Brothers copy the guys and smash the door for me That s it Li Min gave an order, and a dozen big men behind him pulled out crowbars, shovels, and various weapons to rush towards the door.The Yan public security guards at the door saw this posture and immediately raised their batons as if they were facing a major what diet to lose weight enemy, but soon they found Xiao Fuli bowed his head and said nothing, and had no choice but to give way.It s interesting Xia Houwu, who was standing in front of the door, saw this scene, and the corners of his mouth immediately s

dropping belly fathowed interest, and after a little thought, he turned sideways and walked away.As the bodyguard of the Zhongbeihai Special Dispatch, Xia Houwu knows all the major figures in Yanjing, and naturally knows Li Min and Li Wuneng.However, as the son of the mayor s family, Li Min didn t know him Xia Houwu, or he was not qualified to come into contact with the existence of the innate master.As for Li Wuneng Xia Houwu had met the mayor several times before, but they didn t have much intersection.After all, the two people lived in a circle that was too different, or that they were neither in the same circle.So in the face of Li Min s unexpected arrival, Xia Houwu didn t want to greet him or introduce himself.On the Ketogenic Diet Food contrary, he recalled how the beautiful girl Ketogenic Diet Food in the room was intimate with Qin Feng, and he couldn t help but think of sitting and watching a good show.The proud student master Ketogenic Diet Food VS the proud mayorNo matter who wins or loses, the result should be very exciting All the does working help lose weight way to the door of the room unimpeded, many thugs began Ketogenic Diet Food to pry the Ketogenic Diet Food door with tools without saying a word.Although the 707 dormitory is a doctoral student s dormitory, the door of the back room is not much better than that of the ordinary dormitory.The leading thugs glanced at it casually, and immediately put aside his contempt and shook his head.Brothers, Anti Obesity Medication Ketogenic Diet Food Healthier Weight Loss I just need a kick step by step weight loss plan to solve this kind of breach, you all get out of the way and don t crash to you Hey, what is this sound Why does it sound like this Suddenly, the lead beater stopped.In midair, his eyes stared at the door in amazement.After a while, not only the numerous thugs gathered at the door, but almost forty or fifty people in the entire 707 dormitory, all stupidly opened their mouths at a loss.Ah Ah Ah A continuous soft voice was real weight loss pills that work clearly drifting into the ears of everyone, causing all males in the house The hormones inside were secreted hundreds of times crazily in an instant It s so good, it s so ecstasy, it s so addictive Yes, this is the best voice I ve ever heard in my life.This voice safe and natural weight loss supplements reminds me of the night in a small hotel when I was with my first love girlfriend.At that moment The warm blooming is benefits of losing weight slowly the most beautiful flower in the world, and the continuous sound of blooming is the ultimate paradise for menAt this moment, the men in the house started talking from each other without speaking.Seen the most tacit look in his eyes.This is a happy moment for men, this is a sudden Ketogenic Diet Food sound carnival, this is the most beautiful music event in the world But

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.