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Adv Neurol (1980) 7: 635-642. "The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner" by Lyle McDonald.   How Do I Know I'm In Ketosis? Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Johnson, et al. “Association of Dietary, Circulating, and Supplement Fatty Acids with Coronary Risk: A Systematic Review and Meta-Analysis.” Annals of Internal Medicine 160 (2014): 398–406. doi:10.

Better Digestion Lots of people suffer from digestive issues and there are a lot of things in a carb-filled diet that can cause or worsen these problems. Since it is recommended to have between 10% and 35% of proteins in your  diet, I like to aim for the middle at 22.

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Just make sure the meal you eat before the workout is not excessively large or you could undermine the effectiveness of your workout. Learn more   Full keto diet FAQ   Do you worry about eating saturated fats or cholesterol?

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There is just one problem.  Fasting for long is not possible. For example instead of flour you can use coconut or almond flour, instead of sugar, you can use a sweetener such as stevia, and so on.

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Canned Fruit Apples Oranges Pears Peaches Pomegranate Nectarines Grapes Watermelon Cantaloupe Kiwi Date Bananas Cherries Mangos Apricot Papaya Fig Drinks (Avoid) Grains are all high in net carbs and should be avoided completely. Keep in mind, however, that it is difficult to create a keto meal plan with no animal protein at all. #2. At first glance, something may be low in carbs, but a quick comparison to the serving size can reveal the product is mostly sugar. Grease an 8×8 (or smaller) dish with a small amount of the avocado oil. If you ever run into any issues or have any questions, be sure to leave a comment or contact us directly!