{"id":82479,"date":"2017-06-09t10:17:40","date_gmt":"2017-06-09t14:17:40","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=82479"},"modified":"2022-05-12t06:12:53","modified_gmt":"2022-05-12t10:12:53","slug":"ketogenic-diet","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/ketogenic-diet\/","title":{"rendered":"ketogenic diet | what is keto and the best keto diet foods?"},"content":{"rendered":"<div id=\"jump-link-container\" style=\"padding: 20px 0px;font-size:1.05em;line-height: 30px\">    <a href=\"#jump-overview\"><strong>overview<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-side-effects\"><strong>side effects<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-types-of-ketogenic-diets\"><strong>types of ketogenic diets<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-how-it-works\"><strong>how it works<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-foods-to-avoid\"><strong>foods to avoid<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-meal-plan\"><strong>meal plan<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-products\"><strong>products<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-faq\"><strong>faq<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-bottom-line\"><strong>bottom line<\/strong><\/a><\/div><p><span style=\"font-weight: 400;\">heard of the ketogenic diet? it\u2019s a weight-loss method that cuts the carbs so you lose weight faster.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">unlike those fad weight-loss programs, there\u2019s scientific research backing the effectiveness of the ketogenic diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">this step-by-step guide tells you everything you need to know, and everything you didn\u2019t know, about the ketogenic diet.<\/span><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-overview\">overview<\/div><h2><b>what is a ketogenic diet?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">often referred to as \u201cketo,\u201d the ketogenic diet consists of two simple principles: low carbs and high fats. in that respect, it\u2019s similar to the well-known atkins diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">in a nutshell, you cut out carbs from your diet and, instead, chow down on fats. this can increase your metabolic rate via ketosis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">food tracking is especially important when you start a ketogenic diet to ensure you\u2019re getting the right amount of carbs, proteins, and fats.\u00a0<\/span><\/p>\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><b><strong><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a> <\/a><\/strong><\/b><\/a><b>is a weight-loss app with a database of foods managed by nutritionists so you know your getting accurate nutritional values.<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">the final result is that your body becomes a fat-burning machine. this not only helps you lose weight; the diet helps convert fat in your liver into ketones.<\/span><\/p>\n<h3><b>what are ketones?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">ketones are energy sources. when glucose is in limited supply, <\/span><span style=\"font-weight: 400;\">ketones are used as fuel<\/span><span style=\"font-weight: 400;\">. the liver makes ketones as fats break down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">this gives your brain an extra supply of energy, helping you think better.\u00a0<\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: the ketogenic diet consists of replacing carbs with high-quality fats. it boosts your metabolism, helps you burn fat, and produces much-needed ketones.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/cyclical-ketogenic-diet-hero.jpg\" alt=\"keto diet\" width=\"1200\" height=\"616\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-types-of-ketogenic-diets\">types of ketogenic diets<\/div><h2><b>types of keto diets<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">there are different ways of following the ketogenic diet. the most common, also known as the \u201cstandard ketogenic diet\u201d (skd), involves eating moderate amounts of protein and fats. you keep your carb levels extremely low, usually at about 5%. the remaining 95% consists of 75% fat and 20% protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">another form of the ketogenic diet is the cyclical ketogenic diet. in this variation, you have \u201crefeeds\u201d in which you can eat higher levels of carbs. you might have five high-fat ketogenic days followed by two days when you can eat a healthy amount of carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">there\u2019s research showing those who <\/span><span style=\"font-weight: 400;\">refeed increase metabolic rate<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">there\u2019s also the high-protein ketogenic diet; somewhat similar to the regular ketogenic diet. the difference is that you consume a lot more protein. the ratio is about 35% protein to 60% fat and 5% carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">one thing to keep in mind is that the standard and high-protein forms of the ketogenic diet are the only ones that have been the subject of extensive study. <\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: there are several different variations of the ketogenic diet. the most common (and the one with the most scientific backing) is the standard ketogenic diet.<\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/different-low-carb-foods-image.jpg\" alt=\"low carb foods\" width=\"678\" height=\"489\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-how-it-works\">how it works<\/div><h2><b>how the ketogenic diet works<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">following the ketogenic diet can help you lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">according to the research, the ketogenic diet has greater weight-loss benefits than a simple, low-fat diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">an additional benefit of the ketogenic diet is that it fills you up and is satiating. this helps you lose weight without struggling with hunger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">after following up with participants on the ketogenic diet, researchers found that they lost over twice the amount of weight as people who followed a low-fat diet.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">so what makes the ketogenic diet better than a low-fat diet? in part, it\u2019s because it provides your body with more protein, which is essential for good health. <\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: the ketogenic diet offers weight-loss results superior to low-fat diets. plus, you don\u2019t have to starve yourself!<\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/sugary-drinks-and-obesity.jpg\" alt=\"sugary drinks and obesity\" width=\"1280\" height=\"847\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-foods-to-avoid\">foods to avoid<\/div><h2><b>ketogenic diet foods to avoid<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">the gist of the ketogenic diet is to limit your consumption of carbs. the best way to keep track of your carb intake is through food tracking.\u00a0<\/span><\/p>\n<p><span style=\"color: #ff6600;\"><b>the weight-loss app <strong><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a><\/a><\/strong><\/b><b>\u00a0is clinically proven to help you lose weight and keep it off, in part due to the ease of food tracking and the extensive food database. you can try it out with a <\/b><b><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\" target=\"_blank\"><strong>free trial offer<\/strong><\/a><\/a>.<\/b><b>\u00a0<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">these are some of the biggest foods to stay away from.<\/span><\/p>\n<h3><b>sweets<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">anything with high amounts of sugar, processed sweets like candy, soda, cake, and ice cream.<\/span><\/p>\n<h3><b>fruit<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">although fruit is natural and has a lot of vitamin c, it is super high in sugar. one fruit you can eat without worry is berries (in moderate portions).<\/span><\/p>\n<h3><b>starches<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">anything made out of white flour or wheat (pasta, bread, cereal) is high in carbs and should be avoided.<\/span><\/p>\n<h3><b>root vegetables<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">potatoes, carrots, and similar vegetables are surprisingly chock-full of carbs.<\/span><\/p>\n<h3><b>diet products<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">although many diet products claim to be healthy, the truth is that most are incredibly processed and loaded with carbs.<\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: many foods available at your local grocery stores contain very high amounts of carbs. foods to avoid include candy, soda, starches, and most fruits.<\/span><\/p>\n<h2><b>what to eat on the ketogenic diet<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">now you\u2019re asking yourself \u201cwhat can i eat?\u201d a great thing about the ketogenic diet is that there\u2019s a huge variety of delicious foods to choose from. as a matter of fact, the ketogenic diet allows you to munch on some of your favorites\u2014delicious meals you\u2019d have to avoid under a low-fat diet.<\/span><\/p>\n<h3><b>meat<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">this is the big one that the ketogenic diet instructs you to chow down on. eat red meat, chicken, fish (the fatty kind, like trout and salmon), turkey, sausage, steak\u2014without any guilt whatsoever!<\/span><\/p>\n<h3><b>cheese<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">unprocessed cheeses like goat cheese, blue cheese, and cheddar are good keto foods, but remember everything in moderation.<\/span><\/p>\n<h3><b>eggs<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">like omelets? scrambled eggs? no problem! they\u2019re perfectly acceptable when following the ketogenic diet!<\/span><\/p>\n<h3><b>nuts<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">nothing quenches an appetite like munching on crunchy nuts. options like walnuts and almonds are full of flavor and help you feel full.\u00a0<\/span><\/p>\n<h3><b>avocados<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">these green fruits (yes, fruits!) are one of the best things you can add to your diet. they have incredible health properties and they taste delicious in a broad spectrum of dishes.\u00a0<\/span><\/p>\n<h3><b>low-carb vegetables<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">green vegetables are good. you can also add tomatoes, peppers, and onions to your \u201cto-eat\u201d list.<\/span><\/p>\n<h3><b>\u201chealthy\u201d oils<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">don\u2019t fret when it comes time to cook. use healthy oils without remorse. there\u2019s extra virgin olive oil, avocado oil, and even coconut oil to choose from!<\/span><\/p>\n<h3><b>condiments<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">feel free to use pepper, salt, and spices without sugar. the ketogenic diet lets you eat well. no sacrificing the flavor!<\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: the ketogenic diet allows you to eat your favorite foods: meat, fish, cheese, eggs, and veggies are all fair game!<\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/what-is-keto.jpg\" alt=\"what is keto\" width=\"1431\" height=\"943\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-meal-plan\">meal plan<\/div><h2><b>ketogenic meal plan ideas<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">the ketogenic diet gives you a world of food options, including:<\/span><\/p>\n<h3><b>keto foods for breakfast<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a healthy milkshake made from keto-friendly ingredients like blueberries or peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">yogurt (sugar-free, of course) flavored with cocoa powder or a non-sugar sweetener<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a cheese omelet made with avocados, onion, and salsa<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">steak and eggs with a fresh salad on the side<\/span><\/li>\n<\/ul>\n<h3><b>keto lunch ideas<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">shrimp salad; throw in some avocado and olive oil for extra flavor<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">beef stir-fry with a liberal helping of your favorite veggies<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a cheeseburger with guacamole<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">an appetizing salad with grilled chicken can be made even more mouthwatering with bits of feta cheese.<\/span><\/li>\n<\/ul>\n<h3><b>keto foods for dinner<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a warm plate of meatballs with cheddar or mozzarella cheese on top and veggies on the side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">smoked salmon with asparagus cooked in butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">parmesan cheese-covered lamb chops with a side of broccoli<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">as you can see, the possibilities truly are endless. for the best health benefits, rotate out your choices of veggies and meats. that way, you provide your body with the full range of nutrients each food offers.<\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: unlike other diets, the ketogenic diet doesn\u2019t force you to choose nutrition over flavor. you get both. in fact, you get to eat many of your favorite foods.<\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/low-carb-nuts-image.jpg\" alt=\"low carb nuts\" width=\"724\" height=\"461\" \/><\/p>\n<h2><b>low gi snacks<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">the ketogenic diet isn\u2019t about starving. it\u2019s about living (and eating) fully. and what\u2019s life without some tasty snacking?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">here are some of the best keto-friendly snacks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">dark chocolate (make sure it\u2019s at least 90%)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">full-fat yogurt with no added sugar<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a few pieces of cheese<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">seeds or nuts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">strawberries and cream<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">celery dipped in guacamole or salsa<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a low-carb milkshake<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a couple of hard-boiled eggs.<\/span><\/li>\n<\/ul>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: there are many ways to snack when you\u2019re on the ketogenic diet. you can eat cheese, eggs, dark chocolate, yogurt, and more. as long as the carb level is low, the sky\u2019s the limit!<\/span><\/p>\n<h2><b>what can you eat out on a ketogenic diet?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">one of the biggest advantages of the ketogenic diet is that it\u2019s super simple to turn restaurant meals into ketogenic dishes. just remove (or avoid) the high-carb elements like bread, pasta, or rice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">after all, the centerpiece in most restaurant entr\u00e9es is meat\u2014which is exactly what you want when you\u2019re on the ketogenic diet. it\u2019s just a matter of replacing the high-carb food with veggies or a salad.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">everybody loves burgers. to make your burger keto-friendly, you can eat it bun-less. the ketogenic diet even encourages you to add plenty of cheese and bacon to your burger!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">when it\u2019s time for dessert, look for combinations of double cream, cheese, and berries. all have lower carbs and fit into a ketogenic diet.<\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: look for meat, eggs, and fish. ditch the carbs and order veggies instead. cheese, berries, and cream are excellent for when you have a sweet tooth.\u00a0<\/span><\/p>\n<p><span style=\"color: #ff6600;\"><b>remember to log your food with an app like <strong><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a><\/a><\/strong><\/b><b>\u00a0so you know exactly how many carbs you\u2019ve eaten to stay on track.<\/b><\/span><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-side-effects\">side effects<\/div><h2><b>what are the keto diet side effects?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">the ketogenic diet is safe and healthy for the vast majority of people. some experience side effects as their body adjusts to the new diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">this adaptation period, known as \u201cketo flu,\u201d generally lasts only a few days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">symptoms associated with keto flu are hunger, lower energy levels, difficulty concentrating, nausea, and slight sleeplessness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">the best way to mitigate keto flu is to gradually adopt your new diet. don\u2019t abandon carbs cold turkey! rather, follow a lower-carb diet for a few weeks. your body gets used to the change, making the transition easier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">another possible side effect is that your water and mineral balance goes out of whack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">when you first start out, be sure to eat until you feel full. you don\u2019t want to limit your calorie intake too much.<\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: although there are mild side effects when you first begin the ketogenic diet, they can be reduced. it helps to work into the diet and to take mineral supplements.<\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/flat-tummy-tea-side-effects.jpg\" alt=\"keto side effects\" width=\"1280\" height=\"856\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-products\">products<\/div><h2><b>what are the best keto diet products?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">there\u2019s no rule saying you have to take any supplements when you\u2019re on the ketogenic diet. however, you may find it useful to incorporate some of the following:<\/span><\/p>\n<h3><b>creatine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">this can be helpful if you\u2019re doing exercise along with your diet. creatine<\/span><span style=\"font-weight: 400;\"> may boost your physical performance.\u00a0<\/span><\/p>\n<h3><b>mct oil<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">mct oil<\/span><span style=\"font-weight: 400;\"> added to yogurt or drinks helps increase energy and ketone levels.<\/span><\/p>\n<h3><b>caffeine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">healthy doses of <\/span><span style=\"font-weight: 400;\">caffeine increases metabolism<\/span><span style=\"font-weight: 400;\"> and promotes weight loss.<\/span><\/p>\n<h3><b>whey<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">whey is a <\/span><span style=\"font-weight: 400;\">good source of protein<\/span><span style=\"font-weight: 400;\"> that you can add to your shakes and yogurt.<\/span><\/p>\n<p><b>bottom line<\/b><span style=\"font-weight: 400;\">: when you\u2019re on a ketogenic diet, you can see better results by taking some supplements. a few of the most beneficial are whey, caffeine, creatine, and mct oil.<\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/low-carb-meals-easy-to-make-image.jpg\" alt=\"low carb meals easy to make.\" width=\"707\" height=\"460\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-faq\">faq<\/div><h2><b>questions about the ketogenic diet weight-loss plan<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">you have a lot of questions regarding the ketogenic diet. here are some of the ones we get most often.<\/span><\/p>\n<h3><b>does the keto diet cause muscle loss?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">while any diet might lead to muscle loss, that\u2019s an unlikely occurrence with this diet. remember that under the ketogenic diet, you eat high amounts of protein and healthy fats to help minimize any potential muscle loss.\u00a0<\/span><\/p>\n<p><span style=\"color: #ff6600;\"><b>keeping the right balance of protein and fats is crucial to successfully following a ketogenic diet. tracking foods with <strong><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a><\/a><\/strong><\/b><b>\u00a0is a proven weight-loss option.\u00a0<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">if you\u2019re lifting weights and trying to build muscle, the ketogenic diet may not be the best choice for you. instead, consider a moderate-carb diet.<\/span><\/p>\n<h3><b>are carbs off-limits forever?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">you don\u2019t have to stay away from carbs for the rest of your life. it\u2019s only for the first two to three months that you need to keep a close watch on your intake. you can have carbs in moderation.<\/span><\/p>\n<h3><b>why do i feel tired on the keto diet?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">if you experience constant fatigue, it may be that you\u2019re not using fats and ketones. you will need to lower your intake of carbs and take mct oil or ketone supplements.<\/span><\/p>\n<h3><b>does eating keto foods cause bad breath?<\/b><\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3217855\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">ketosis causes bad breath<\/span><\/a><span style=\"font-weight: 400;\">. this happens when beginning a ketogenic diet. you can get rid of it by chewing gum or drinking-flavored water.<\/span><\/p>\n<h3><b>why does my urine have a \u201cfruity\u201d smell?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">your urine may acquire this smell due to byproducts of the ketosis process.\u00a0<\/span><\/p>\n<h3><b>am i supposed to have digestion issues?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">some people get diarrhea or constipation as side effects during the first few weeks of the diet. if it doesn\u2019t go away after that, you may need to eat more vegetables with a high-fiber content (peas, broccoli, brussels sprouts). magnesium supplements can also be helpful.<\/span><\/p>\n<p><b>do i have to track food on the ketogenic diet?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">it\u2019s best to track your macronutrient intake (carbohydrates, protein and fats) when following a ketogenic diet to make sure you are maintaining the right ratios. (remember only 5% carbs.)\u00a0<\/span><\/p>\n<p><span style=\"color: #ff6600;\"><b>the extensive food database with <strong><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a><\/a><\/strong><\/b><b>\u00a0makes it easy to track all your favorite ketogenic foods.<\/b><\/span><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-bottom-line\">bottom line<\/div><h2><b>bottom line about the ketogenic diet?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">everyone\u2019s health situation is different. the people who most benefit from the ketogenic diet are those who have obesity, or excess body fat. it also helps those who want better metabolic health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">if you want to build muscle mass, choose a diet that includes a moderate amounts of carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">the ketogenic diet works. it can help you lose weight, but you have to follow it day in and day out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">if you put in the effort, the ketogenic diet can help you achieve lasting weight-loss results and amazing health benefits.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>overview | side effects | types of ketogenic diets | how it works | foods to avoid | meal plan &hellip;<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751],"tags":[243,14786],"acf":{"is_medically_reviewed":true,"medically_reviewed_by":{"id":268,"user_firstname":"danielle","user_lastname":"omar, rdn, ms","nickname":"danielle omar","user_nicename":"danielle-omar","display_name":"danielle omar, rdn, ms","user_email":"danielleomar@dietspotlight.com","user_url":"","user_registered":"2018-10-08 15:43:17","user_description":"danielle omar is a registered dietitian nutritionist, published author, and nutrition consultant. she has a master\u2019s degree in health science and has taught nutrition science at the college level for over 10 years. she is the founder of food confidence and creator of the nourish clean eating program. danielle has served as an expert consultant for companies including: my fitness pal, the washington post, the new york times, lifefuels and food network.","user_avatar":false},"q_and_a":false,"external_user_reviews":[{"name":"spaatzen1711","source_url":"https:\/\/forum.jdrf.org\/t\/keto-diet\/63245\/5","review_text":"<p>&#8220;i\u2019ve been eating strictly keto for the past 4 months. my glucose levels are super controlled. no highs or lows. it\u2019s amazing how cutting bread out of your diet solves a lot of issues. some people are not educated on this subject. ketones are not the same as eating keto. you\u2019re body can function very well with just carbs from vegetables and fruit. bread is not needed.&#8221;<\/p>\n"},{"name":"slackerinabox","source_url":"https:\/\/forums.anandtech.com\/threads\/long-term-isnt-keto-kinda-silly.2567373\/","review_text":"<p>&#8220;i just quit after two months of keto and, after a really uncomfortable amount of time feeling miserable (keto flu, constipation, sweaty constantly, muscle cramps) am now just watching what i eat to much better results. i did lose quite a bit at first on keto then averaged out to the standard 2 poundsish a week &#8211; i&#8217;m getting the same results but without all the gross side effects. nutrient intake&#8217;s the biggest issue for me &#8211; i was cramping up constantly because, no matter how much green leafy veggies i ate, i never got enough potassium (and supplements provide a max 2% of your recommended allowance), not a problem now at all. charting a few weeks into my more sensible diet&#8217;s showing similar results that&#8217;s recently accelerated after i massively increased my fruit and veg intake, without the discomfort and honest expense of a protein\/fat heavy diet (without the concern that a tiny slice of b-day cake will cause me to gain 5 pounds while feeling miserable). most concerning with keto was what i&#8217;d call an &#8220;awareness&#8221; of my heart &#8211; palpitations, exhaustion, a weirdly high resting heart beat, etc &#8211; and i wasn&#8217;t pounding high sodium lunch meat either. i just feel much better these days.&#8221;<\/p>\n"},{"name":"mikeylikesit","source_url":"https:\/\/forum.barbellmedicine.com\/forums\/unmoderated-forums\/nutrition-discussion\/36736-is-a-ketogenic-diet-complete-bs#post36753","review_text":"<p>&#8220;i lost 80+ pounds on keto in about 8 months without working out and i was never hungry. unfortunately when i went back to training i had no energy and went back to carbs. personally, i think for someone that isn&#8217;t active and has no interest in being active, then keto is a viable choice.&#8221;<\/p>\n"}],"delivery_method":"n\/a","product_website":"","is_mlm":false,"has_sample":false,"has_testimonials":false,"has_money_back_guarantee":false,"has_parent_2022足球世界杯德国队分组
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