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What Can You Eat On The Keto Diet, What Can You Eat On Keto Diet, How Can I Burn Fat Quickly, Summer Essential Planet Fitness Growth Systems. the country, but who sent someone to cooperate with him Why don t I know Aside, the prince of Qingguo said, It may be your domestic minister.It doesn t matter.What s important is that your people got Planet Fitness What Can You Eat On Keto Diet (Non Stimulating) the bomb formula Yeah, this is great news.I got the formula in Southland, ha Haha, if you make vigorously, after that, will you still be afraid of him Hahaha, go, set off, to meet this princess, we have one more reason to threaten her.The prince of Nanguo was so excited that he could threaten Chu with a lot of troops, but now he has the formula for a bomb.As long as he What Can You Eat On Keto Diet builds a bomb and attacks Chu, he can t go easily At this moment, he can t wait, just like looking for Princess Anle.Bringing this up again made Princess Anle even more worried and had to compromise.Not long after.In Qingxindian, the Prince of Nanguo looked at Princess Anle How Do you still have options My people got the formula, Chu, what do you give us to fight against Princess An Le looked ugly, but she still gritted her teeth and said, Chu, we will never compromise.Even if you make bombs, we will not compromise, let alone marry you.Toast, not to eat or drink fine wine, but now, do you think that your Chu state capital is fighting with us Finally, give you one day to think about it.If you don t agree to marry me, huh, I ll fight and take down Chu weight loss tips for beginners Kingdom.You are still mine The Nanguo prince said, waving his hand domineeringly, and he left with great enthusiasm.As Qin Ming said, the prince of Nanguo mistakenly thought that he had obtained the bomb formula for Nanguo, which was really inflated.After the prince of Nanguo left, Princess Anle used Qianqian.Yushou rubbed her forehead.She was not sure if Nanguo got the bomb formula, but now, she really thought Nanguo got it.For a while, she What Can You Eat On Keto Diet didn t know what to do Princess Anle was extremely worried, But I didn herbal diet t know that this was Qin Ming s illusion.Of keto diet lose weight course, Qin Ming didn t expect that this matter would actually make Princess Anle more worried.Fortunately, Qin Ming s plan was implemented successfully.First of all, that night, after two thousand dark guards sneaked into the enemy s barracks, they looked for large camps to throw bombs.Those large camps were filled with dozens of hundreds of soldiers, and one bomb was thrown in, at least Thirty or forty people died, and dozens more were injured.That night, within a quarter of an hour, explosions occurred everywhere in the five nation army barracks.In just a quarter of an hour, there were more than 10,000 explosions, and the screams were one after another.The key is that these soldiers still don t know who dropped these bombs, because What Can You Eat On Keto Diet the dark guards are all the same as their costumes, they are indistinguishable.However, taking advantage of the chaos, the two thousand dark guards quickly retreated all over and passed theirs.Preliminary estimates are that this time, more than 10,000 bombs have killed at least 300,000 people.There are also at What Can You Eat On Keto Diet least two to three hundred thousand injured.The reason why the effect of this bomb is better than the previous use of projectiles and artillery is that Because projectiles and cannons cannot attack selectively.Sometimes with good luck, cannons and projectiles are launched in crowded places, and 30 or 40 people die.Sometimes only three or four are killed.And this Secondly, the dark guards are all selective.They put bombs in crowded places.Each person only puts four or five bombs.Not many bombs can be put in crowded places.Therefore, the power of bombs is not wasted at all.The number of deaths is unambiguous.Originally, after the last time the Five Kingdoms defeated Chu, they lost three to four how to lose weight week hundred thousand troops.The five countries transferred some more from their respective homes, and once again made up one and a half million troops, which is fifty more than the one million in Chu.Million.But this time, more than 300,000 were killed and 300,000 se

lose weight at home workoutriously injured.It is estimated that less than one million will be able to fight.The advantages of the five nations were lost by more than 10,000 bombs overnightThis night, the five nations barracks were in chaos.Those two thousand guards mixed into an enemy army, and when they came out, they looked for opportunities to kill several or even a dozen people, which caused the enemy to lose more than 10,000 people.It can be said that the five nation military camp tonight is horrible However, this news is completely unknown to the Nanguo prince and others how much weight can you lose in a week fasting in the imperial capital of Chu.At this moment, the prince of Nanguo thought he really got the bomb formula for Nanguo, and he was dreaming of making bombs and conquering all directions.In his dream, his army bombed many soldiers In reality, his army killed many soldiers The next day, the Prince Nanguo decided to give Princess Anle a good analysis.Let her choose to marry the prince of Nanguo.In this way, how good is it to be able to defeat others without fighting Therefore, in the early days, the prince of Nanguo took the princes of the four countries and went directly to the hall.At this time, the Dark Web Division, Qin Ming sat in the lobby of the back room, the little yellow pill weight loss looking at the five color robe principal who rushed back overnight, and said, What happened What Can You Eat On Keto Diet My Majesty, death, three hundred prescription weight loss pills belviq and fifty thousand, injury, about three hundred thousand.The white robe said, with joy on his face.A smile appeared at the corner of Qin Ming s mouth Okay, very good, I look at them, how can I get right to me By the way, right now, is the morning started Get ready, go with me into the palace, and tidy this up.Several crazy princes.Baipao and others bowed, and immediately followed Qin Ming into the palace.At this moment, Princess An Le was talking about the affairs of the country.After the prince of Nanguo and others arrived, hundreds of civil and military officials looked over.I saw the Nanguo prince sneered and said to Princess An Le How are you, what are you thinking about.Princess An Le took a deep breath and said This palace will not marry you, and will not cede land for compensation.You have to fight.Just fight, but if the What Can You Eat On Keto Diet war starts again, you guys must die in my imperial capital first.Princess Anle said domineeringly.She thought about it all night and felt that this matter cannot be compromised at all and must be treated resolutely.If she is not tough enough, Chu will be over sooner or later.And if she is tough enough, then the What Can You Eat On Keto Diet princes of the Five Kingdoms might be afraid.After all, it s not so easy for 1.5 Million to hit 1 million.Son, it is not so easy to leave Chu State.If this battle continues, Chu State still has a chance.If What Can You Eat On Keto Diet it doesn t fight, there will be no chance.Seeing that Princess Anle was so firm, the prince of the southern kingdom couldn t help but get a little angry You really are What Can You Eat On Keto Diet toasting and not eating fine wine, do you like the army of the palace attacking you No, but I don t want to be like you.Such a person, compromise your unreasonable conditions Princess An Le said calmly, and at the same time, she was sure to speak In addition, if your five countries decide to fight, then, be prepared to die in Chu Kingdom.Huh, you think the palace dare to come to Chu Kingdom, so you didn t want weight loss drug approved by the fda to prepare Outside the palace and the subordinates of the princes, there are two sixth ranks and three fifth ranks, you lose weight in 12 days think, you The prince was What Can You Eat On Keto Diet killed.The Nanguo prince said, with his What Can You Eat On Keto Diet hands behind him, very confident.At this time, outside the hall, five old men slowly walked in.They are the bodyguards of the princes of the five countries.Among them, the bodyguards of the princes of Nanguo and Qingguo are all sixth ranks.In addition, the bodyguards from Mongolia and Bai Guoao came from how to lose weight on your belly the country, all of which were of the fifth rank.After the five people came in, they all exploded.At the same time, the guards of the C

after-lose-weight

weight-loss-doctor hu Palace drew out their big swords and cautiously weight loss from diet only faced the five people.Above, Grandpa Liu frowned, and whispered to Princess Anle One sixth rank, the old slave can deal with it, two sixth ranks plus three fifth ranks, the old slave can t help it Princess Anle What Can You Eat On Keto Diet took a deep breath and spoke lightly.Said to the Nanguo prince Although the master is powerful, there are only five.Do you think it can withstand the thousands of guards and troops in the palace Take me away, it should be enough The Nanguo prince sneered.Princess An Le also sneered This palace is very curious.You have not ascended to the throne, and you are determined to fight Chu Kingdom.If you don t go to the throne, you are not afraid.Other princes in your southern country have robbed you of your position After a change, the voice said in a deep voice Because I want to sit firmly on the throne without hindrance, so I want you to meet my conditions even more.If you don t meet it, I have What Can You Eat On Keto Diet to fight with a result.Only if I get it.Achievement, no one dares to oppose me Unfortunately, even if you have expert protection, you may not be able to leave Chu State alive.This palace will spare no effort to let you die in Chu State.Princess An Le said.The prince of the Southern Kingdom laughed Are you threatening me in turn It s ridiculous, but it s useless.You can t threaten this palace, let alone scare this palace.After he said this, suddenly a figure slowly slowed down.Slowly walked into the hall.At the What Can You Eat On Keto Diet same time, a somewhat lazy voice sounded It s so lively Outside the hall, when Qin Ming s voice sounded, the ministers felt like a dream At this moment, all of their bodies seemed to be hit hardAt this moment, they looked forward to the voices countless times and finally rang as promised Up At this moment, they could finally let go of their hanging hearts The little princess was stunned, she saw the figure entering the hall.The figure is very thin, but very stalwart, looking at the tall and thin body, it seems that perscription weight loss pill there is an invisible aura that shocks people.From the very beginning, Qin Ming calmly faced the big officials, and now he how much weight can you lose in a week fasting has the powerful aura of everything on the other side.This is a kind of change.It seems reasonable to change, but it has gone through too much to have.I saw him with a faint sneer on his face, slowly stepping into the hall, but without a step, he seemed to step on the hearts of everyone, making people feel depressed and terrible Especially for the princes of the Five Kingdoms, although Qin Ming didn t way to lose weight at home look at them, the invisible pressure suppressed the five of them into a cold sweat The little princess had already stood up at this moment, she looked at Qin Ming with big eyes, tears hidden in her eyes for nearly a month, and finally couldn t help it anymore, pouring out from the corner of her eyes.Qin Ming couldn t help but feel pain when seeing the little princess like this.He slowly walked up the steps, stood beside the little princess, and stretched out his hand to wipe the tears from her face.Brother Qin Ming Qin Ming smiled slightly, and said softly Don t worry, I m here, then, leave it to me The little princess seemed to have a thousand words stuck in her throat, but she couldn t say it, just serious.Nodded.At this moment, the burden on her, all the pressure, everything, disappeared instantly.She took a hard breath, spit out all the suffocation What Can You Eat On Keto Diet that had been so long.With Qin Ming, she was not afraid of the sky falling.Qin Ming slowly more weight turned around, looked at everyone below, and then sat on the dragon chair.Below, hundreds of civil and military officials of the Manchu dynasty knelt down one after another My emperor, long live long live long live long live Qin Ming raised his hand All love Qingqing, flat Thank you, your majesty Qin Ming narrowed his eyes and looked down.The prince of Qing, the prince of Aolai and the prince of Mongolia, said lightly Prince Qing, prince o

most effective crash dietsf Aolai, and prince of Mongolia, you three, you are so brave The three of them looked ugly, they were afraid Qin Ming has always been afraid, since he came to Chu What Can You Eat On Keto Diet country many times at the beginning, he had an unspeakable shadow on Qin Ming.And now, they are even more afraid, this somewhat terrifying man, no one is not afraid when facing him.At the moment they were named by Qin Ming, and their backs sweated more.If Princess healthy ketogenic diet Anle said Planet Fitness What Can You Eat On Keto Diet (Non Stimulating) to kill them at the beginning, they could not be afraid or even believe it.However, Qin Ming came back.This man killed the prince emperor without blinking his eyes.They killed low energy on ketogenic diet their father not long ago, but what s weird about killing them now Why, you three, don t you have anything to tell best quick weight loss diets me Qin Ming said again.Hearing this, the prince of Qing Dynasty worked hard to pluck up the courage and said, Qin Ming, what can I say now The country can now mobilize only an army of less than one million, and we have mobilized an army of 1.5 Million, do you think we are unable to fight you One and a half million army Qin Ming laughed and said, Yu Ze, report the situation Yes Yu Ze stepped out and said A few days ago, more than 2,000 dark guards of our dark web division took what is an easy way to lose weight fast more than 10,000 bombs to the five nation barracks, killing more than 300,000 enemy troops and wounding nearly 300,000.The national barracks can fight, less than a million As soon as these words came out, the civil and military affairs of the Manchu Dynasty were careless.On the other hand, the princes of the five countries changed their expressions.Then the princes of Nanguo frowned and said Impossible, absolutely impossible Qin Ming glanced at the prince of the Southern Kingdom and said, I, what is impossible to send someone to do it myself Do I, as the king of a What Can You Eat On Keto Diet country, still lie above this hall This The Nanguo prince looked ugly.At What Can You Eat On Keto Diet the same time, the Qingguo prince and others swallowed and became a little worried.You are all spies, I believe this news will reach you soon.Qin Ming said lightly.His words and self confidence have been made people have to believe.The princes of Qing Dynasty, the princes of weekly diet plan to lose weight fast Mongolia, and the princes of Aolai are already What Can You Eat On Keto Diet very scared.As soon as What Can You Eat On Keto Diet Qin Ming appeared, sure enough, the bad news was coming.At this time, they also understood that there is really no chance of winning against Qin Ming.However, this is, the Prince of the Southern Kingdom sneered an

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.