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Red eyes As for sample diet for weight loss the question of whether the son s hoof can perform meritorious service, it is not a problem at all in Xiong Huai s view.

The news that Yiqu State had launched an army to defeat Qin spread to the Kanto region and immediately increased the morale of the coalition forces.

So, the so called Vietnamese merchants, in all likelihood, are Qi merchants who came to Chu to buy grain.

Jin Shang said with a smile Xiangguo, I won t embarrass you, it s just a small favor.

This is extremely rude.

It has to undergo years of training.

Queen Qin responded Yes Great King Soon, Zhang Yi hurried to the Qin King s bedroom and saw that Queen Qin was waiting outside the palace, and he arched his hands.

According to the rules, Tian Jia suffered such a big defeat, even if all his clansmen were demoted need to lose 50 lbs in 3 months to common people, it would be considered a worthy crime.

Chu State.

Feng Zhang was silent for a while, naturally knowing that Chu would not agree so easily, but since Qin was already lost, there was not Recommend Lose Weight Extremly Fast Biggest Discount much land to acquire Chu.

Majesty, according to the news from the Yue country, the original Yue Wang, under the advice of Yue Meng, did not reuse the hooves of the son in the past two years, the internal disputes in the Yue country have eased.

The State of Wei was not only targeting the State of Chu, but also of the State of Chu.

Qin Wangdang was taken aback, and asked distraughtly Father, why is this happening What good is it for Qi and Chu to strengthen Zhao and Wei keto goals so vigorously Is it Have the two countries of Qi and Chu forgotten the old story of frequently taking Best For Men Real weight loss land from the surrounding countries when the three Jins were strong This Zhang Yi hesitated Or Qi and Chu are afraid of Qin.

Go, if the Yue Kingdom intends to attack the Chu Kingdom, it will not take advantage of it.

You Gong s position is not low, and now Chu Mo s leader has already assumed the position of Chu.

After that, all were taken aback.

Tang Lin replied, General, So what do we do now Tang Mei smiled and said, Continue shouting, continue to attack the how many calories exals a pound morale of Qi army.

Then, King Qi of Han also gave one thousand gold.

Okay After coming out of the Chu camp, King Song said to Hui An on the way back to the camp, Qi and Wei are united, and I, the State of Song, bear the brunt of this.

A waiter bent down and responded.

Zhao Cheng was stunned.

When he was above it, he dragged him Weight Loss Supplements Weight loss pills for stomach fat into the city wall, and then, while he was stunned, cut off his head to exchange money.

Thinking about it, Qin Wangdang nodded and said The father is reasonable, Bashu is far more important than Shangjun, so the widow decided not to transfer troops from Shu.

Nuo.

So, I don easy-cheap-recipes-for-2 t know if your husband is going to ask Xu Zi to come out, just say that the envoy of the Chu Sales Help me lose weight King has come, and Xu Zi will be invited for a while.

Then, Xiong Huai said to Chen Zhen Chen Qing, once we formally build the canal in Chu State So many people hope that you can quickly spread this good food to lose weight news to all countries, not LA Fitness Food that helps you lose weight fast only the officials of the countries, but also the people of the countries.

The lower part will also volatilize, not to mention the high temperature burning, the human body will inhale a large amount of mercury, and it will definitely be poisoned to death.

Ok Tian Jia was taken aback, and then looked at Tian Da in a daze.

Promise.

In an instant, Zhong Wu Anti Obesity Medication If diets don t work how to lose weight and another guard climbed up the city wall.

Originally, he was a little worried that he would not be able to break through the Qin Army s defense line, but Qin Jun showed his way.

Qi Wang shook his head This is absolutely impossible.

Li Bi.

Why did you leave Xianyang so easily Don t you need to say something cruel So, he curiously said, Mr.

Now that Wei State is about to send troops, the situation is gradually favorable to the army, and the results of the inquiries show that our army is bluffing.

I supplements to reduce body fat hope the king will think twice.

Let Qi State give blood once.

So, the minister thought that if the king thinks that wheat can become people s staple food, then he can use the strength of the country to force the use of wheat.

Why couldn t they be attacked But the last time I heard Yuemeng mentioning Zhongwucheng, the fire suddenly turned off.

Normal, we have to guard against it.

It can be compared to the number one rich businessman in Chu State, and best diet he will use all his military exploits in exchange for the exemption of some business taxes.

The officials were silent for a while, all thinking about does insulin cause weight gain the purpose of Qi.

It s just that the Qin Law was harsh and Sima Co was cruel.

The big deal is to defend Qin with all their strength, but we, Wei, should not only guard against Qin, but also Qi.

Xiang Fushi County, please make your plans early.

Xiong Huai nodded.

However, Qilu s land is rich in etiquette, and his behavior has not been understood by the Qi people.

Wei Wang hesitated for a while, nodded, and said Well, tell the phonon, we will attack the whole line from tomorrow and attack the large and small ferry crossings in Hexi.

It is really powerless to attack burn stomach fat fast the Chu army out of the city.

Tian Jia s general, Ji Lao, heard the laughter, and naturally wanted to understand Chu Jun s concerns.

Xiong Huai nodded, but there was a faint disappointment in his heart.

Years.

Xiong Huai said secretly in his heart.

Hearing this, Song Wang no longer intends to argue with Zhai Zhang who is right and who is wrong, since Wei has made up his mind to foods that decrease belly fat attack Song country.

Especially more than a hundred years Best For Men Plain yogurt keto ago, the Qin State sent troops to the Dali Kingdom and broke the Dali King City in one fell swoop.

He was recruited by the Chu Kingdom three years ago, and then he was ordered to bring several people to the field.

The widows don t worry about the entanglement of the Chu and Yue two countries, and once again join forces Diet & Fitness Weight loss pills target belly fat to fight together.

Next, Jing Li asked again Does the sir know how much fertile land Shaopei benefits When Xu Xing heard the words, he seemed to have come prepared, but fortunately, he had been preparing for a long time.

Everyone Wang Wei Wang Wei was frightened, horrified and grateful, and let out a long sigh Okay, the widow knows, this news is very foods that burn belly fat super fast important to the widow, reward ten gold best weight loss pills garcinia cambogia Xie Dawang.

After Chen Zhen finished, Xiong Huai shook his head Just With our spies in Qi, I am afraid that there will be no results in a short time.

Suddenly, Yan Zong felt chest tightness, then dizzy, and then his eyes were blurred.

I couldn t help but feel tired.

After all, Mimi is in the hearts of the people.

It is now June, and the wheat Slimming Tablets Keto burn protocol from various countries weight loss effect has basically been concentrated and entered the link of sale.

After a cup of tea, it stopped.

For this reason, Qi State did not dare to continue to raise grain Lose Weight Extremly Fast Weight Loss Pills prices in the middle of the country.

It must keto diet and tamoxifen be thrown into the river to worship Nuwa.

As for whether the Chu army had an ambush, Tian Jia had also considered.

Thirty thousand troops King Song hesitated.

There is a sickness.

After the salute, Xiong Huai looked at him.

Now it s the state of Zhao that can benefit from it.

Anyway, you should give out the gifts you brought to Qiying first After taking a deep breath, Tian Jia most popular weight loss remembered Kuang Zhang s instructions yesterday.

Xiong Huai said modestly.

You guys, your parents, wives and children, my Tian Wen must take good care of you Wish to die for the Lord Hearing the roar of the dead man, Tian Wen nodded firmly, and then guarded the gate Open the gate promise As the city gate opened, more than two thousand dead men roared from the deepest depths of their hearts, and then rushed out of the lose 2 pounds a day city gate like weight losing drinks to make at home a wolf.

The battle of Chu, and then, Qi State destroyed the swallows in fifty days.

Song State wanted the west of Xue Di, and then Chu wanted the east of Xue Di.

After Xiong Huai heard about the refining method of Liuli, he was stunned, smelling the scent in the air, and suddenly felt a sense of horror.

If the Tian Jiaju clan is implicated, it is likely to make everyone think that King Qi is throwing the pot, and all the responsibility for defeating the battle will be passed on to Tian Jia and his officials.

Although Chu State already knew Song State s small abacus, it did not affect the current overall situation.

Although he couldn t wait to bury Qin with his own hands and kill Qin King Zhang Best For Men Lose Weight Extremly Fast Healthy Weight Loss Bitter orange weight loss pills Yi with his hands, Lose Weight Online Losing weight when obese he was shocked when he heard the news of King Qin s death.

It turned out that it was the dinners under 600 calories tavern owner who reported it.

It used to be called Xue Guo.

At this time, King Yiqu said to Yiqu in the hall Now Xun Yi is surrounded by daily fat intake for female Yili disease, and our country of Yiqu has suffered a great loss and is unable to rescue.

Night.

Even if the army of 100,000 Yan cannot be saved, Lose Weight Extremly Fast at least half of it will be saved.

Even the envoy can you lose weight cycling to work Lose Weight Extremly Fast Weight Loss Pills of Qin who came to Chu to visit Mrs.

His strength in Qi cannot be underestimated.

Wang Yan nodded slightly, and then stood up Sir, the widow will take all the troops in Jidu to Yangcheng, and the widow will fight to the death with the Qi army Quwo is located to the east of Fenyin and Puyang.

Generally, Diet Keto Lose Weight Extremly Fast I didn t expect that I would be able to give birth to the king again The two were tired for a while, and Xiong Huai suddenly said nervously Queen, since you are pregnant, why come and tell the widow in person, just send someone to come.

At that time, the elite six hundred cavalry made the Yan country stunned.

It is extremely threatening, so that the Qin army can be mobilized to return aid.

When Wei Wang heard that the leader of the Three Jins was full of yearning, he paused, thinking of the strength of the three kingdoms of Qin, Lose Weight Extremly Fast Qi, Wei, and worries, and said with a smile how-to-lose-small-belly-fat-fast What Zhai Qing said is extremely true.

At that time, we would not have to attack this Xuecheng.

The five colored stone is the legendary Nuwa, which is like gold and jade.

According to the report, the resistance of the people in Xuecheng is weak.

In the past few years, the wheat that has flowed into Chu is probably countless.

However, Gongsun Yan, who became a talent in Wei, became an official in Qin and became Qin in the early days of King Hui.

Asked.

Therefore, the people between Jianghan and how much weight can i lose by Han have always said that the rice grown in Dongting in the south can be harvested in just one year of the rice grown in Jianghan for two years If rice can be planted between Jianghan and Han, it would be the luck of Chu and the people.

There was a long silence in the account.

I took the wooden slip from Guo Wei, and saw that six characters were written on the outside of the wooden slip Goujian kills Wu Art of War.

If you don t want to be a prisoner and shame your how to lose 3 lbs fast ancestors, then follow In the future.

Why bother the people to fight against Qi State at the risk of death The country Shangguan doctor hasn t finished speaking caffeine diet pills yet, King Qi saw that Chu State had planted everything on himself, he Lose Weight Extremly Fast couldn t help but said coldly So, the four envoys are visiting our country, this is to declare war on the widows.

The order was sent to let the 30,000 Chu army in Yingdu rest early.

Once found, whether it was a general or a soldier, all beheaded for publicity.

Two weight loss pill sample hours later, Jing Cui led the 200,000 Chu Song coalition forces to ten miles outside Xuecheng.

There was an abnormality in the enemy army.

If you pay attention to these people, you will not be able to get Skinny Pill Daniel fast weight loss results out of here in a short time and go and besiege Gongsun Yan who is attacking Ping Zhoucheng.

Anyway, the Qi army in Shangjun was already resting.

Every country is harvested once a year.

It s just that, now that the king of Qi arrogantly Best Offer Deal World best weight loss pills proposes to go to Buy 3 Get 2 Free Lose Weight Extremly Fast the front to boost morale, how can he refuse it The same problem also surfaced in Wei Wang and Han Wang s mind, especially Wei Wang.

Qufu has been the capital of the Lu Kingdom since Diet Keto Diet for weight loss for female the founding of the State of Lu.

If you can t lose money, even if Chi is thank benefits of losing 10 pounds God, how can you expect to make money The six people nodded with deep approval.

It s not that Wei can t do this, but Zhai Zhang can t do it.

Zhai Qiang was stunned, and said Even if the river dries up, it may not be a slimming food dinner man made disaster, how can i lose belly fat as a kid it may be just a natural disaster.

Only.

Qiu Ye shook his head and said, Rhinoceros s plan is complete, and I think it is feasible.

Seeing the approval of several important ministers, Xiong Huai nodded, and then Anti Obesity Medication Drink weight loss said to the ministers Do you have any other doubts about the construction of the aqueduct The voice fell, and all the ministers were silent.

Although King Qi had been prepared, he was still stunned when he heard Tian Hao say it.

No matter how obedient the King Yan is, Qi will definitely remain vigilant against Yan.

Qi the day before, and Mrs.

If it is transported to Qilu, if it takes a year or two for the time, the widows will be careful that the grain of the country will be exhausted first.

Gongsun Yan chuckled and pulled the tranced Tian Jia back, and asked, General Tian, how is it, I don t know if my easy-cheap-recipes-for-2 martial soldier can be seen.

As for the fight against Qin, then the leader of the Labor League will bother.

When the wheat is mature, the wheat from the Jianghuai area will first gather in three places, Taifu, Fengjun, and the farmer.

Especially the 20,000 people who followed the King of Yiqu s Nanzheng and were killed.

Seeing that we always closed the camp and couldn t get out, as a result, they appeared new tricks.

The next day, after Xiong Huai used the morning food, Xiong Huai was preparing to go for the service.

After the Qi Chu coalition made a plot, Qi used Wei s song to lure Qin.

Otherwise, we will not only face 50,000 elite Qi troops, plus 100,000 mobs.

In other words, this army is only for defensive purposes.

As for Qi State s dependent states, Lu State and Lu State, they all stated that they had taken out all of them.

However, at that time, Qin and Chu were still enemy countries, and they contained each jiminis high protein bar other.

The military strength is two million troops, and they will not be able to make it in a short time.

Ben Jun made a suggestion.

Now that this has happened, Douqing, do you have a countermeasure How can Pingtuan Mansion how-to-lose-small-belly-fat-fast be reopened in various placesTo prevent those big businessmen from profiting from it Dou You saw that the king of Chu limited his target to the businessmen, he was relieved immediately, after thinking about diverticulosis diet plan it, he said My lord, these businessmen are holding the banner of serving the country, and Selling food at market prices, in the eyes of the people who don t know the truth, this is a sign of serving the king, so they Lose Weight Extremly Fast Celebrity Recommendation can t be attacked.

The King Yue smiled upon hearing the words Yes, it s time to drive away the envoy of Qi.

Chen Zhen winked.

Catch Lose Weight Extremly Fast Celebrity Recommendation me Han Fu said, My lord, it is normal for you.

I just want to delay this period of time and let Yiqu country slowly Restore morale and delay it for a few years to cultivate and rejuvenate.

Well, what snacks can i eat on keto that s it, so that the emperor Zhou doesn t have to thank the widows only Vietnam camp.

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.