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In my other articles I’ve explained how removing some of the more insulin spiking foods, like sugar, gluten and dairy (21), and doing daily strength training (22) is incredibly effective. If you lost less than 2 pounds, reduce your calories by 10%. And you’ll be confused because you don’t know how you can eat just that much fat meal after meal.

If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams. Stir the sliced sausage into the cabbage then stir in the sour cream and mayonnaise. Combine the onion, garlic and ginger in a food processor and blend into a paste. If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter. Why don’t we start with the basic definition of the word food? The main cause for keto flu is your body lacking electrolytes, especially sodium.

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If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter. As inflammation contributes to insulin resistance and PCOS (6), a diet that reduces inflammation is definitely worth considering. Insulin resistance causes blood glucose to stay high. Nuts Despite being generally keto-friendly, nuts are very calorically dense and some nuts are also high in carbohydrates. Once you’re in ketosis for long enough (about 4 to 8 weeks), you become keto-adapted, or fat-adapted. If you are allergic to coconut oil, you may try to add to your diet: lard, tallow, avocado oil, olive oil, butter, etc… You can basically have any of the other fats traditionally used in a keto diet.

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It shouldn’t confuse you with complicated questions or require you to do tough calculations. In addition to weight loss and energy, the keto diet has been shown to improve skin health, cognitive function, memory, hormonal balance and even manage Type 2 diabetes (2)(3).  Now, let’s dive into the keto diet nutrient ratios and the keto diet food list. You’re likely to notice better concentration, faster thinking and improved problem-solving abilities, as well as improved memory. This is because the density of calories is more than double the density of fat. Dried fruit should also be avoided as it usually contains preservatives to extend its shelf life, and too much sugar.

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Go keto the right way by avoiding these missteps. But there are a few more things you should keep in mind… Keto Flu Sometimes, when you start a keto diet, you can experience what’s called ‘keto-flu‘. Here’s a brief list of the potential benefits of a keto diet: Decreased Hunger. (3, 4) Most diets rely on counting calories, restricting portions, or maintaining willpower. Will keto kill your kidneys or destroy your bones? On the other hand, if fruit is irreplaceable, there are also some keto-friendly fruits, such as berries, some fruits which may be eaten in moderation, such as apples and pears, and then the high carb, high-fat fruits such as bananas and pineapples and cherries, which should be avoided. This way of eating helps us to bend the rules of how much we feel like we’re eating, so we can feel fuller for longer, but we still have to eat less than we burn if we want to lose weight.