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Keto Diet Recipes, Energy Pills Best Offer Deal Weight Lost, Healthy Eating Index 2017.Father, are you trying to drive me away Thinking of this, Ziqing suddenly came up with a bad idea Is it the queen Or the prince Thinking about it, Ziqing immediately looked sad, and hurriedly said Father, the son is still young, and wants to serve the father in front of the father, please wait for the entrustment of the father.

Then he said what he had just summoned the Effective Weight Loss Weight Lost Winter Essential messengers of the Three Kingdoms, and then asked Dear Qingqing, the two states of Qi and Wei intend to sell the Huaibei land of Chu Kingdom to Song Kingdom, so that the Chu and people who lost weight Song states will break and the Song Kingdom will be boughtWei Zhang did not live up foods good for burning belly fat to Zhang Yi s recommendation and the trust of loose weight fast in a week King QinWhat Why is this, Zhao Guozhi Didn t the former agree to fight against Chu with us Could it be that Zhao s Diet & Fitness Best weightloss products previous promises were all lies, just to paralyze Wei Gongsunxi was shocked when he heard that the State of Zhao had sent troops to defend the country, thinking that the State of Wei had been deceived by the State of ZhaoAs soon as the time comes, Wei Zhang will attack WeiZhang Yi came to see him at this time, which undoubtedly showed that he had already controlled the part of the Yue army under Gong Shi Yu.

For the previous three days, King Song had not spoken, but let the officials discussOriginally, Xiong Huai planned to assassinate Ye Gong and then blamed Qin to arouse people s hatred against QinAt the same time, he said incoherently, Thank youXiong Huai finished questioning, and Gongsun Yan on the other side of the palace also looked at Chen Zhen hesitantlyThinking of this, Qi Wang s face became stiff, and he suddenly thought of Yan Guo.

Even if you can t worship, you just call Yue Wang It s just that the irritation turned irritated in his heart, but when he thought of the 80,000 Chu army outside the city, Young Master Yu suddenly suppressed all his anger, and then asked with an ugly face, I don t know what is important for the general to see the widow Zhaoying raised his voiceIn any case, this shows one thing, that is, South Korea has completely fallen to ChuLooked at Best Keto BHB Capsules Weight Lost Gongzi anTherefore, the only purpose of the Qi and Wei states low carbohydrate diet how many grams for Song State to attack Huaibei was to use Song State as baitThis kind of guess of Yue State.

Tired at weight loss calculator graph allAlthough what he just said was far away from what he had planned, in its current form, it is indeed very stableAs a courtier, even if he was opposed by everyone in the country, as long as he could get the support of the monarch, that was enoughSilently suppressing his thoughts in his heart, Zhaochang smiled to Gongziyu PleaseIt is unfavorable, so the angry words that were only spoken under the anger and corruption.

Jing fruits to eat on a diet Li, the most expensive person present, became the focus Weight Lost of the scene for a whileTang Mei said with a smile Originally, I was worried that when he attacked Wucheng, he would encounter strong resistance from all the people in the countryBreaking through Kuaiji, Ben will definitely wait in front of the king for creditFor the latter, in this case, Xiong Huai firmly cannot let this happen and cannot tolerate itOver there, it has been prepared for a long time, lest this time is the same as the last time, the son Yu, who was the first to speak by the son s hoof, immediately replied Father, in the past few years, the two countries have had a good relationshipOur country of Vietnam does not have to worry about Chu sending troops to attack, and the country of Chu does not have to worry about us besieging Guangling.

Jing Cui immediately looked forward and saw a thick cloud best over the counter belly fat burner of smoke in the air, knowing that this was the Vietnamese army sending reinforcementsAt that time, he would be able to tell Song State to rebelIt is not very useful to just penetrate into HuainanSo he looked at the person ketogenic diet foods eaten who spoke and saw that this was an extremely strange general of Chu, Xiong HuaiThe army will flow unimpeded all the way to Huai Shui.

If King Yue does not come to attack tomorrow, and wait seven or eight days for the construction of our fortifications here, then King Yue will not want to break through our Chu army camp and open the way back to the south within a month or twoAs a result, the minister only traveled to the country and didn t dare to take creditThen he prayed In the end, I found the family ancestors were stubbornSoon, the young man came to the front line with the Limit Discounts Supplements for fast weight loss most elite soldiers in the Vietnamese armyThe casualties of the soldiers are not small.

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Appetite Suppressant Weight Lost Snapped UpSeeing this, Zhuang Xin immediately persuaded Xian brother, this time Sheng Jun is here as a messengerLast night, the widow saw a goddess drop from the sky in the widow s dream, and then threw an object from the sky, saying that it was a gift from the god Nuwa Dietary Supplement How to lose weight properly to the widow and let the widow catch itPeng Jun s escape behavior is particularly conspicuous under this crisis of national extinctionAt this time, Jingli s head was in a messXiong Huai nodded thoughtfully when he heard the wordsIn this way, the Yue Kingdom is fortunate to reasonQian s voice was very loudGongsun Hai is rebellious and dare to kill the kingAll the officials were overjoyed when they heard the words The king is wise and martial, and Zhiruo Yuanhai, the ministers admire him.

This time the countries fighting against 7 lb weights Chu is the beginning of Chu s declineThen, I saw the officials in the original city, as long as they were still alive, regardless of whether they were dissatisfied with the Chu people or cherished dissatisfaction, they all kept them, and also selected sages from the Yue people to supplement the officialsFacing the two countries of Qi and Wei to mediateThe next war against Yue State [2020 Latest] Food chart to lose weight may have twists and turns, but it has nothing to do with the overall situationSoon, the dusty envoys came to the hall, and when they saw King Qi, they immediately bowed to how much weight can you lose in 5 days the ground and wailed sadly Great King.

After Gong Zi Yao spoke, the other Yue people all looked nervously at Qian s bellyThe King looked more startledWhile Qi State was weakened, the surrounding countries did notXu Quan saw that the more general did not speak, and immediately continued his efforts Even if the general doesn t think about himself, can he also think about his family Even if the general does not consider the family, would he not consider the tens of thousands of people in the city At this time, the two hundred thousand Chu army Chen soldiers were out, and Shandao City was less than two feet high and less than 1,000 soldiersTherefore, the 50,000 Chu army is limited in strength, please think twice about the son.

Moreover, since the Yue King and our Chu State were allied, the Qi State has repeatedly won battlesAs a result, the three ministers attacked each other, and there was a great chaos in the hallAmong them, the loss of Donghu was the most seriousAs for King Song s willingness to accept Chu s peace, Xiong Huai didn t carePerhaps the Qi and Wei are also hesitant at this moment.

Putting the target on Song State is not the caseKill Fu Li s guards heard this and immediately shouted, Kill On the opposite side, Jun Jun saw the Qin Jun killing him, he was immediately overjoyed, and then immediately led a dozen guards and many ordinary soldiers to the general QinMoreover, the Chu Camp is full of voicesThe news from Korea says that the protein dinners for weight loss prince has returned to XinzhengThen he took a deep breath and said, Lao Xianqing is going to invite Ling Yin and Rhinoceros Wei Chen Zhen answered, then quickly most popular weight loss turned takeda weight loss pill and left.

On the other hand, Zhao Wen, who was worried that Zhao Cheng would make great contributions and would replace his own aspect, spoke first Since the king wants to conquer Zhongshan himself, then please take the prince back from the generation to calm peopleNiu Weight Lost Within One Month can gather togetherAt that time, it was not only Wei who panicked ChuGongziyu stood on the palace wall and looked ahead, Zhang Yizhao slid left and right behind him, lose weight and build muscle supplement in front of the palace gate, quietly There was a welcoming team of more than a hundred vehicles and a thousand peopleThere is a lot of confidence.

At the same time, the other soldier behind the soldier rushed quickly under the command of the soldier, and then replaced the soldier in the front, and began to fight do any diet pills work with the continuous rush of Yue peopleMore than ten thousand, one hundred thousand warriors, and hundreds of thousands of peopleAs a result, there are people who don t want to lose, Han Although Wei and the two countries did not participate in the war in the early stage, they planted wheat and rice for Qi and Chu two countries last winterAfter speaking, Chen Zhen showed keto bodybuilding results a smile Great King, and this person is the insane diet pills enemy of Song Dynasty who is visiting ChuAmong them, the large number of Langguans is a powerful forceThe next day.

When the widow returns to the court, he will decide who is Gong YinAnd then fell silent, without making any soundThe affection is also mixed with the righteousness of the emperor and the ministerAfter that, the Shangguan doctor shouted The exercise to lose stomach king, the king humiliates the minister to death, if he will attack the Song in the future, the minister is willing to be the king s predecessor and not destroy Song China, I will never give up Xiong Huai heard this without any change on his faceThe Yue State Huainan is mostly swamp lakes.

How are the elder brothers The Chu people s determination to perish the Yue country has been made, and the loss of Huiji is irreversibleNo, Xianqing is more stable than beforeThen, King Qi Yue got up at the same time, then smiled at each other, and walked out side by sideAt that time, we had the solidity of Huai River in the south, the benefit of Surabaya in the west, and the danger of rivers in the northLou Chang asked.

Now that the war between Zhao and Zhongshan is in full swing, he can t take care of South Korea Healthy Weight Loss Weight Lost at allOn the other side, Fei Yi Hearing this, he said Majesty, if our country Zhao retreats, then Chu s siege of Wei country will probably die out, so Chu will be dissatisfied with Zhao country in his heart

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Weight Lost, Lose Weight Homemade severino weight loss review ShakeTherefore, even if Qi State kills Yue Wangjiu and occupies Yue Huaibei, Yue State cannot pose a threat to Qi StateKing Yue was suspicious, nodded, letting the left and right retreat, looked at the son s hoof in surprise and asked But what s going on The son of the hoof suddenly choked and bowed down and said Father, the brother is rebellingXiong Huai nodded, and then exhorted In addition to being a hostage, the widow Best For Men Easy ways to lose weight without exercising also specially found a great sage for you as a teacherFacing the third request from the King of Chu, he couldn t refuse, so he had to answer in embarrassmentAt first, King Song asked Chu to send a Song ministerIf the two are worried about the survival of the family, the widow can give permission to the two Xianqings and send one in advanceGongzhong answered Yes, King.

Fortunately, the king had escaped from the heavensPlease rest assured that within a few months, Hanzhong will be safeMore importantly, He still holds a small and a half defenders of Wucheng in his handTherefore, under the order of the general, I specially come to ask the son to resignXiong Huai s face suddenly sank upon hearing this.

Then Jing Cui looked at the left and right wings of the Vietnamese army, but the two wings were a little far away, indistinguishable Regarding this, Jing Cui took a look, then retracted his gaze, not paying attentionAt this time, Xi Jun looked ugly and said Peng Jun and others deserve the crime, but when dealing with Peng Jun and the others, the king can punish himself, and there is no need to let me wait to come to YingduNow, the King Zhongshan is so terrified that he not only Weight Lost returns to the middle of the country, but also does the carnivore diet put you in ketosis Still begging for help from the widow, and what do you do for it After Wang Qi finished speaking, he stared at Chu Zi intentlyAt this moment, there are more than 280,000 people in Xiangyang, and there are more than 93,000 householdsXiao Fengjun who enjoys food from one hundred to three hundred households.

Three days later, the widows will lead an army of one hundred thousand to conquer ZhongshanFor a moment, there was dead silence in the room, and the needle drop could be heardFive days later, ChuyingAlthough this is the heartland of Yue State, it is not difficult to attack Wu Land because of the decades of Wu and Yue disputes within Yue StateFangxian is a small town with few people, and all the soldiers have been overthrown in Hanzhong.

Wang Wei was not only worried that Zhao Guoguo would take advantage of the great victory and transfer his troops to the south to take advantage of the opportunity to unplug the defending country, but also that Qin Guoguo would lose the battle because of this, and would reduce no longer continue to ally with Qi and Wei, but instead fell to ChuAs long as Yaqing releases the widow to a way of life and allows the widow to return to Yue land, the widow can go to the king to claim the king and become the court of the Chu kingBreaking through Kuaiji, Ben will definitely wait in front of the king for creditTo support the war, the people are very poor, so the widows decided to announce soon Amnesty for the world, to forgive the hearts of the people and the officialsThinking about it, diet plans for woman Gongsun Yan immediately ordered Send the order and send someone to report back to Zhu Kingdom, saying that the King of Yue seems to be dead, and the main force of the Vietnamese army has become a mourning force.

If the envoys of the Qi and Wei countries all showed dissatisfaction with the Song State, they would mislead Zuo Yin and the othersTherefore, our army failedAt the same time, he frownedAfter a pause, the widow will send a thousand Vietnamese troops to Guyang, following the Chu armyHowever, Xiong Huai couldn t help but sigh slightly after seeing the position of the head of the officials, and now only Jing Li was left.

Ling Yin Zixi s name, but never said itLooking around, the guards are not far delicious dinner recipes for two away from the banner of the Yue King, Healthy Weight Loss Weight Lost but not only, at least, they are farther away than the left and right armiesZhu Guojingcui, Sima Zhaoju, Zuo Sima Tangmei and others, all led the army outside and did not returnThe minister regards it as undesirable, and hopes the king to think twiceJudging The old man s body, the old man knows very clearly, maybe in my lifetime, this is my last battle.

One useAlthough the Chu army has already won the Yue Kingdom in Huaibei at this moment, this battle is still serving for the capture of the entire healthy weight men Yue KingdomSecretly Could it be that what extreme strategy the King Yue also adopted As the voice of the Yue army continued to sound, Gongsun Yan never noticed any signs of low morale in itHowever, because of the lack of strength in the city, it was inperformance weight loss reviews impossible to go Pill It works for weight loss out of the city to help, so the guard Shu Yi could only continue to hold onHe wanted to risk his unfaithfulness and filial piety.

Please let the king grant death to relieve Qin s hatred starting ketogenic diet headache When King Han heard the voice of Gong Zhong s crying, he saw that Gong Zhong s disheveled appearance was so miserableOnce Shangjun is difficult to hold on, we can also tell the king of Wei that Zhao Guo, in order to help Wei, caused Shangjun to fallIf Chu State weakens in this battle, then Wei State will once again get the opportunity to travel south to Huai ShuiZiqing was surprised when he heard thisThen Zhao Chang folded his hands and asked, What does the great king mean, do you intend to support Gong Zi Ji in power in Qin Xiong Huai nodded Yes, the widow got the news that King Qin and the son Ji and Ji have a close relationship, and there is already a deep contradiction between King Qin and Qi Liji.

And this Zhuang Yu is completely different from Qu Yuan, Qu Yuan is more proficient in internal affairs and diplomacy, and this Zhuang Yu is now a generalIn this way, even with an army of 400,000, it would be difficult to destroy the Kingdom of ChuNow that Chu and Wei retreat, Chu and Wei may understand, but that s allHe did not refuse King Chu to become a Zuo worker, and he will not refuse to become a workerCome enough food.

At this time Chen Zhen was already waiting in the hallGeneral Shu was old and weak, and he had been on the border for a long timeDoes Song Wang really believe in Qi and Wei so muchWhat Gong Shi Yu came to the stage when he heard the words, pointed at Gong Zi Yu, who was sitting on the seat of King Yue, and said angrily How dare you do this, don t you Before finishing the words, Gong Shi Yu was dragged by Yue MengAt this time, the fifty thousand Chu army led by Tang Mei was already outside the city.

Then, the king of the six kingdoms escorted the king of Chu back to the countryIn this way, even if the fief can be regained in the future, if there is no one in the fief, what use is it For Fengjun, between the fief and the people, the people are more importantYes, King

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.