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Naturally, he would not answer Wu Fan s question, but attacked Wu Fan.

But in Wu Fan s heart, the shadow that represents the law of heaven doesn t know Wu does not disobey your heavenly way, but Wu will not necessarily abide by your heavenly way, I am me The family of white foxes sent by Si Wulin, those white foxes with special sensitivity to profound beads, sensed the rotation of the five elements of perfect profound beads.

The attack is becoming more and more rapid, like a cold wind ice blade, stabbing the ten ways to lose weight fast clothes of the three of them.

Wu Fan said, How can Brother Hong know that I don t really want to own the land of the East Desolation and the West Desolation of the Void Sea If you really want to have it, Herbs Where can i get weight loss pills you will no longer be able to tolerate the Zilin God Ni.

Inside, after being upset by you, my Liu breakfast-ham-calories family s vitality was greatly injured, I am afraid that the ranks of the top ten families will never be possible.

His identity as the Demon King Du Tianqi could not compete with the Demon King.

Wu Fan said, looking a little nervous.

When they were halfway through the Naihe Bridge, Zhuan Wangyi gritted his teeth and the space on the six bridges was immediately gloomy.

This dragon had a black head and a blood red color all over it.

It s just that Wu Fan knows very well that after Di Hao led him out of the Star Demon Tomb, he recipes for healthy meals was in the starry sky among the sixty four planets in the Arch Satellite Demon Tomb.

It s just that Wu Fan has traveled a long way and never noticed it.

Wu Fan understood Qin Zheng s purpose as he looked at it.

Even if they entered the Douzhuan galaxy, it would be difficult to find it at once.

Throat.

You know, that was the blood of the entire Star Demon clan for 10,000 years, and that was fifty people traveling through the Yin Yang star realm.

If this person stays in the world for a long time, it would be too dangerous.

Slashed down at the front, with the momentum of opening the sky, finally splitting the smooth road ahead, Wu Limited Time Offer How long to follow keto diet Fan, in the form of red silk thread, wrapped Di Hao and other four people, moved away from this smooth road.

Then it floated up again, pushing the transparent dragon ball to a higher position, while it itself was fixed in the original transparent ball position.

Originally, Wu Fan was suspecting that the Dragon Territory Star Sea was so vast and boundless, how could there be no powerful monster race, even if he had to abide by Xiang Bawang low calorie menu plan s promise of no Diet Keto Weight loss trials free pills war for a million years, but Potential Dragon Territory Xinghai aquarium for many years, there must have been many spirits, as long as they don t go out to provoke human beings, and just take care of self cultivation, it will not be so long that there will be no such monsters.

Wu Fan raised his sword to cut, but he forgot an acquaintance, that person was Hong Meng.

Even Wu Fan how to lose 10 lbs quickly communicated with the ancient god body that was absorbing the power of the stars on a certain star in the tumbling galaxy.

Gao Lei didn t believe in the strength of Wu Fan and Di Hao.

He knew very well that Wu Fan and Blue Rose were more so.

It s the Weight Loss Fast Pill grave spirit, the grave spirit of the Star Demon Ancient Tomb, outside.

The Horcrux grade is the first rank of the heavenly soul, which is one higher than the nine layer demon tower refined by Qin Zheng and his ancestors for dozens of generations.

Even if the bloodthirsty Spiritual Mind attacked, he would be destroyed.

Luo Shi looked into the sky and whispered I hope so, but why do you do it this day Wu Fan said Perhaps, as it says, we won t know the truth.

King of Ksitigarbha Wu Fan stared at him.

She thought she could break Wu Fan s dragon pattern, but she didn t expect Wu Fan at all.

It s just that Wu Fan knows very well that Diet & Fitness Great diet plans to lose weight fast after Di Hao led him out of the Star Demon Tomb, he was in the starry sky among the sixty four planets in the Arch Satellite Demon Tomb.

The Ying family thought Weight Loss Fast Pill Top Weight Loss Pills that Wu Fan could not survive this time.

Moreover, where the sound of the two real dragons passed, and the dragon energy gathered everywhere, they all led to the seventh dragon gate, making the seventh dragon gate gradually swell and tall.

Bing Na led the group of transformation dragons to fly very fast in the air.

Wu Fan saw that this what is the keto diet for weight loss real person Xuanshui obviously displayed his housekeeping skills.

You came and I was inextricably killed, and the surrounding space seemed to be torn apart.

You must know that the Sanskrit monk used 64 planets in the past to lay out the planet where this arch satellite demon ancient tomb is located according to the sixty four hexagrams of Fuxi in order to suppress his old age.

It calmed down, but the entire huge body appeared limp, and his complexion was very i lose weight eating carbs decadent.

It took about ten days before the two golden carps swam keto coffee vitamin shoppe and flew, reaching beyond the limit of the golden light Official Weight Loss Fast Pill Best Ketone Weight Loss Supplement in front of the dragon gate.

Ghost Realm That kind of place is not suitable for my clan s cultivation.

If there is a true dragon, there will be dragon fire, and if there is a dragon fire, you can gym diet chart for weight loss practice the third rank sammad true fire art.

Pressure.

My Six Paths were also taken away by the human monk using the magical powers of the magic world.

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Wu Fan looked at the nine Nirvana Fire Lotuses on the eyebrows of the old man Phoenix.

He knew that this was his own selfishness, the selfishness of wanting to own Luo Shi, hot perdita weeks and Luo Shi s ascension to the immortal world should be happy.

Dugu Jiuyang and Eichong are also a little surprised.

When Wu Fan moved with a thought, the fire element after the dragon fire dragon fire and the fourth rank samida true fire merged, and when the dragon shadow appeared, the nine dragon Weight Loss Supplier Side effects of ketosis diet fires Slimming Vitamins Easiest way to lose weight fast in 2 weeks of the entire Longshengtian mountain range were suddenly absorbed by Wu Fan.

Wu Fan hurriedly withdrew the first grade sam dhi true fire, but the heaven and earth vision in the sky did not disappear, but it did not become stronger.

Chen Nenghui said It s the same virtues as those of the Saint Hand Sect back then, but he is a little better, he won t Slimming Capsules Weight Loss Fast Pill think I am Flying out the flying needle indiscriminately.

Di Hao sneered.

The fourth gantry is greater Best Ketone Weight Loss Supplement Weight Loss Fast Pill than the third gantry, and the fifth gantry is greater than the fourth.

Yin Huo Han Bing said.

Revive by borrowing The demon master clone immediately disappeared outside the blood fire array, and then the demon blood light ball wrapped in Wu Fan s Samadhi real fire burst out.

In Wu Fan s view, it is not how high your status is, you have to be respected.

The ancestor of the Star Demon III was beaten back to the ancient tomb all natural weight loss pills of the Star Demon, and the voice seemed infinitely terrifying.

If he succeeded in one shot, then this sam dhi would be too hot.

Nishang, you are always stupid lately.

The ancestor of the star demon dared to guarantee that even if Wu Slimming Tablets How to lose weight in less than a week Fan broke the ancient door with a huge copper ring in the treasure secret room, it would be impossible to find anything in his ancestor s treasure room.

At that time in the shadow mystery space, the shadow helped Wu Fan grasp the thirty six ancient true god fragments and deliberately laid it down That mysterious space, it s just that the mysterious space is like a dream, like a fantasy, and like a fairyland.

Outside the Lianhua Mountain Range, and then continued close hand to hand combat, fighting for hundreds of how to reduce midsection fat rounds, Wu Fan became more and more vigorous.

People in the Demon Realm, hehe, act no matter how good or evil they like breakfast-ham-calories to come.

Luo Shi closed his eyes, Wu Fan s heartache was so painful that he almost fell off the Dragon Sword, but Wu Fan gritted his teeth and flew away in the direction of the Lotus Mountains, but his flight speed was much slower.

Di Hao laughed and said, Fat, I am a powerful magic weapon.

The dragons do not welcome you.

The demon was killed.

The anti obesity drugs review ancient Great Wilderness has no record of this tribe.

Even if Wu Fan changed his mind, he would definitely be lose fine.

Di Hao and Nian looked confused, Di Hao couldn t help but laughed, Seeing that, this is the person who is qualified to be in the same boat with me, you woman, fortunately you stayed in this tomb.

But soon after a burst of thunder and lightning touched the body, the whole body shook twice, and the blood foam floated out of his mouth for a foot, and was illuminated by the purple Limited Time Offer What does ketogenic mean thunder light.

In the future.

881 Karma Black Rod Di Hao arrived in the Demon Realm and flew into the air quickly.

Obviously, the most fundamental foundation of the condensed sam dhi real fire of all levels must be the three fire elements of earth fire, sky fire, and spark fire.

From the performance just now, Di Hao can sense Xiao Yiwei s attitude toward his fat man.

The four again entered the teleportation formation before they were teleported into the ancient tomb palace.

True person Xuanshui is very angry in his heart, but just now, when Wu Fan hit him with a knife, he can only pretend to be a grandson.

Because of this Yang Yuanxing and Yin Yuan Xing is one of the core planets of the Yin Yang star realm.

After getting it, I can t imagine, I really can t imagine Lin Xuan shook her head suddenly and screamed suddenly.

The god of Tianwu was turned into Slimming Vitamins How many times a day do you eat on keto a thousand lose wight feet, and Wu Fan s deity suddenly became a thousand feet high.

The nine swords and shadows have a total of eight swords and the eight trigrams.

After that, a thought force entered, and the six spirits led out the storage ring.

After all, Wu Fan s cultivation is the profound way of sentiment, assimilating the way of all ways.

Wu Fan said, In that case, the strength of the Huang family is quite powerful.

Since they came to the Yellow Spring Star Territory in person, they had to be sent to the Summer Essential Weight Loss Fast Pill Six Paths of Samsara in person, and naturally Weight Loss Fast Pill Top Weight Loss Pills they had to be sent there in person.

In this way, the Immortal Sword Sect went up and down, one after another in the direction of Fire Luozong.

The river formed a circle, but the direction of the water flow was always the same.

After such continuous consumption of hundreds of thousands, the blood demon hearts can float in the starry sky.

Wu Fan sneered I respect my people, I respect them.

This time, Wu Fan led the way and accurately located the giant star, and then Wu Fan teleported out of the Star Teleportation Array to say goodbye to Chen Nenghui and Ning Yuwei.

Wu Fan couldn t help feeling his surroundings with his spiritual thoughts.

Wherever the purple thunder spirit went, all the demon phantoms were destroyed.

Everything was fine.

Nianyi said.

Wu Fan has become stronger and stronger in the ability to sit on the body and discuss the Tao.

As for the people in the demon world, are there any righteous and chivalrous people Is it the kind of old fashioned people in the Demon Realm who are even more upright and chivalrous than the Xuanmen fast diet to lose weight in 1 week authentic cultivators Wu Fanzhe went to the Demon Realm to see and hear with his own eyes, people who practice in that kind of environment, in addition to killing, have all kinds of desires, justice, chivalry Wu Fan hasn t seen the people in the Best Ketone Weight Loss Supplement Weight Loss Fast Pill Demon Realm have such strength for the time being, nor does he believe there is any justice and chivalry in the Demon Realm.

Nianzheng in you can weight loss the ancient tomb palace In the center, she made a few weird gestures, seeming to be praying, like a witch inviting a god, and then she held a circular mark in her hand, pressed it down to the center, and there was a teleportation formation on the periphery.

The evil rush, the black widow, home diet for weight loss and the solitary nine suns are all at the level of the soul stage or above.

You know, that time when Ying Jian led the elite in the door, was covered by Wu Fan s star catastrophe, Healthy Weight Loss Dr oz rapid weight loss plan reviews and killed by Wu Fan s abnormal star catastrophe.

If you can bring a hundred million barrier spirits from the unknown Miasma Star Territory, don t worry.

According to the information left by my ancestors, that parallel The space world has become an era of the end of the law, and there is no spiritual energy at all.

After staying at the giant star for nearly two months, after all the members of the Ying family were torn away, Liu Zhen Slimming Capsules Weight Loss Fast Pill and others captured Chen Nenghui, and when the ten elders of the Holy Hand Sect personally came to the battle to punish Chen Nenghui, Wu Fan s spirit was scanned.

The fairy talisman flew out quickly, with a sword of fifty million li, chasing Liu Yaqi.

Elder Phantom Demon really admired Wu Fan s combat power, and it seemed that Wu Fan hadn t exhausted a bit of his vitality.

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.