Inflammation is the body's natural response to injury or infection. However, chronic inflammation can lead to a range of health problems, including gut issues such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). The keto diet may help to reduce inflammation in the gut by lowering carbohydrate intake, which can decrease the production of pro-inflammatory molecules.
One study found that the keto diet reduced inflammation and oxidative stress in mice with colitis, a type of inflammatory bowel disease. Another study in humans found that the keto diet reduced markers of inflammation in overweight and obese individuals.
The keto diet may also improve digestive function by promoting the growth of beneficial gut bacteria. The diet is rich in healthy fats and proteins, which can provide fuel for the growth of bacteria such as Lactobacillus and Bifidobacterium. These bacteria help to break down food, absorb nutrients, and regulate the immune system.
In addition, the keto diet may reduce digestive symptoms such as bloating, gas, and diarrhea in individuals with IBS. One study found that a low-carbohydrate, high-fat diet improved IBS symptoms in 90% of participants.
Overall, the keto diet may have positive effects on gut health, including reduced inflammation and improved digestive function. However, it is also important to note that the keto diet may not be appropriate for everyone, particularly those with certain medical conditions, such as liver or pancreatic disease. Anyone considering the keto diet should consult with a healthcare professional before starting.
]]>Studies suggest that the keto diet can improve cognitive function, including memory, attention, and focus. The diet puts the body in a state of ketosis, where it burns fat for energy instead of glucose. This process can lead to the production of ketones, which are known to have neuroprotective properties.
One study found that elderly patients with mild cognitive impairment who followed a ketogenic diet for six weeks showed improvements in cognitive function and memory. Another study in children with epilepsy found that those who followed a keto diet for one year had improved cognitive function compared to those who did not.
The keto diet may also have a protective effect against neurological disorders, such as Alzheimer's disease and Parkinson's disease. Alzheimer's is characterized by the accumulation of beta-amyloid plaques in the brain, while Parkinson's is caused by the death of dopamine-producing neurons.
Studies have shown that the keto diet can reduce inflammation, oxidative stress, and insulin resistance, all of which are risk factors for Alzheimer's and Parkinson's. Additionally, the diet may increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons.
]]>One of the primary benefits of the keto diet is weight loss. By drastically reducing carbohydrate intake and increasing healthy fats and protein, the body enters a state of ketosis, where it begins to burn fat for fuel instead of glucose. This can lead to rapid and sustained weight loss, especially in those who are obese or overweight.
The keto diet has been shown to improve blood sugar control, making it a potential therapeutic option for those with type 2 diabetes. By reducing carbohydrate intake and increasing fat and protein, the body is able to better regulate blood sugar levels and reduce insulin resistance.
Many people report increased energy levels and mental clarity when following the keto diet. This may be due to the fact that the body is using fat for fuel instead of glucose, which can result in more stable energy levels throughout the day.
The keto diet is naturally anti-inflammatory, as it emphasizes whole, nutrient-dense foods and eliminates processed, high-carb foods that can contribute to inflammation in the body. This can lead to a reduction in inflammation-related health problems, such as joint pain and skin issues.
Contrary to popular belief, the keto diet can actually improve heart health by reducing triglycerides, increasing HDL (good) cholesterol, and improving blood pressure. This can lower the risk of heart disease and stroke, two of the leading causes of death.
]]>The primarygoal of the keto diet is to drastically reduce carbohydrate intake in order to put the body into a state of ketosis.This means that foods that are high in carbohydrates, like grains, sugars, and starchy vegetables, should be limitedor avoided. Instead, the focus is on high-fat, moderate-protein foods like:
In order to stay in a state of ketosis, it's important to avoid foods that are high in carbohydrates, including:
Following a keto diet can be challenging, but by focusing on low-carb, high-fat foods, it's possible to achieve your goals and improve your health. It's important to consult with a healthcare provider or registered dietitian to ensure that you are getting all the nutrients you need while following the diet.
]]>Reducing inflammation
Inflammation is a natural immune response that helps the body fight off infection and injury. However, chronic inflammation can contribute to a number of health issues, including skin problems like acne, psoriasis, and eczema. The keto diet is naturally anti-inflammatory due to its emphasis on whole, nutrient-dense foods and the reduction of processed, high-carb foods that can trigger inflammation.
Improving insulin sensitivity
Insulin is a hormone that regulates blood sugar levels in the body. High insulin levels can lead to inflammation and the production of excess sebum, a type of oil that can clog pores and contribute to acne. The keto diet is effective in improving insulin sensitivity, which can help reduce inflammation and promote clear skin.
Increasing collagen production
Collagen is a protein that makes up the majority of the skin's structure, helping to maintain its elasticity and firmness. A diet that is low in processed foods and high in nutrient-dense foods like healthy fats and proteins can promote the production of collagen in the body, leading to healthier, more radiant skin.
Reducing oxidative stress
Oxidative stress occurs when there is an imbalance between the production of free radicals and the body's ability to neutralize them. This can contribute to skin damage, premature aging, and other health problems. The keto diet is high in antioxidants, which can help neutralize free radicals and reduce oxidative stress in the body.
In conclusion, the keto diet may have significant benefits for skin health due to its anti-inflammatory properties, improvement in insulin sensitivity, promotion of collagen production, and reduction of oxidative stress. However, it's important to note that a healthy, balanced diet is key for overall health and wellness, and it's important to consult with a healthcare provider or registered dietitian before making any significant dietary changes.
]]>Yes, the ketogenic diet restricts you from certain foods, so good sense tells us that we have to compensate for the nutrients that we forego within those lost food groups. A daily, well-balanced supplement should address this issue.
Furthermore, vitamin and mineral supplements will help you overcome keto-flu, as your body withdraws from old eating patterns.
Key supplements:
Magnesium supports the immune system, provides energy and helps regulate blood sugar levels. A previous life of indulging in processed foods could have depleted your magnesium levels. The recommended daily dose is around 400mg. This should adequately compensate depleted levels.
Magnesium reduces difficulty in sleeping and eases muscle cramps. You will also find magnesium in keto friendly foods like; spinach, avocado, pumpkin, and mackerel.
Omega-3 has been linked to many health and well-being benefits. It is valued widely for its benefits in lowering the risk of heart disease and inflammation. Whilst most diets are high in omega-6, most don’t recognize the importance of omega-3.
Omega-3 helps to regulate the balance between its own properties and omega-6, within a high-fate regimen. This ‘omega duo’ helps to maximize the benefits of being in ketosis.
You will find omega-3 in keto friendly foods like salmon, mackerel and sardines.
The rate of ‘burn’ or fat loss is an individualized one. One person will not burn the same amount of fat as the next, or indeed at the same pace. The process is affected by personal ketone levels. If your body is low in ketone production, you may wish to consider supplementing with exogenous ketones. They are a man-made, instant hit, and many find they provide the boost needed towards ketosis. They are best regarded as a way of amplifying the natural, physiological state you have first and best created.
Exogenous ketones can be found in a variety of produce like salts and oils.
MCT’s can be converted into ketones, which are produced from the breakdown of fat when carbohydrate intake is low. As the ketogenic diet is very low in carbohydrates, yet high in fat, taking MCT oil can help you stay in the fat-burning state known as ketosis.
MCT oil is naturally occurring in: butter, yogurt, cheese and palm/coconut oils. A large percentage of people use MCT oil in their coffee, earning its nick-name: ‘bullet-proof coffee.’
When the body is in ketosis but lacking vitamin D you can experience weakness, muscle breakdown, and weak bone density.
If you live in sunnier climes, then exposure to the sun will give you all the vitamin D you need. The safer option, however, may be to eat fatty fish or 400 IU tablets per day.
The ketogenic diet is capable of filling all nutritional needs. However, it is accepted we are all human and it’s not reasonable to expect ourselves to be on track all of the time.
This is where supplements come in. They will support ketosis, when needed, and ensure there aren’t any nutritional deficits in your diet.
]]>That said, the body does need time to shed stubborn fat stores. However, since the diet forces your body to burn fat for fuel, it has better results than the kind of diets which rely solely on calorie or carbohydrate restriction.
You will NOT lose all your weight overnight or even in a week. In fact, it can take about 4 to 7 days for your body to become ‘keto-adapted.’ Only then will the body start burning fat. So, you will have to exercise patience.
In this article, we’ll look at 5 ways you can be pro-active in burning- off stubborn fat.
There is reasonable opinion that your body needs to reach a state of ketosis on its own. There are many supplements on the market claiming to induce ketosis in your body quickly.
Essentially, the choice to take supplements or not, is a personal one.
Occasionally you may slip out of ketosis, if you eat larger quantities of carbohydrates for example or if your diet is not on-point. View these times as learning curves. If you do opt for supplements, to speeden up your ketosis recovery, perhaps view it as a short-term solution towards your own end-goal.
High intensity interval training should be avoided until you’re in a state of ketosis. Initially, when your body is adjusting to the keto diet, you’ll be experiencing symptoms described as the keto flu.
Take things easy whilst your body is adapting. However, once your body is in ketosis, you should engage in high intensity training twice a week to boost your metabolism.
You’ll be burning calories at an accelerated rate and the fat will melt from your body. This is highly motivating and unbelievably powerful.
Fasting is a wonderful method to complement the keto diet. You can either practice intermittent fasting i.e: fasting for 16 hours a day and only eat during an 8-hour window. Or you can try 24-hour fasts twice a week. Or perhaps alternate days.
The longer your fasting duration is, the better your results will be. Fasting also helps to put your body in a state of ketosis.
While the keto diet recommends 20 to 50 grams of carbohydrates daily, you can choose not to eat carbohydrates at all for 3 or 4 days a week. This will accelerate your weight loss even further and the glucose levels in your body will be low.
Adding 15 minutes of cardio, after a resistance training session, will be very effective at burning-off stubborn fat. Since you’ve depleted your glycogen during your weight training, the body will have no choice but to burn fat for fuel during your cardio programme.
Your workout will literally be a fat burning process.
These five tips will assist in getting the best from your keto diet, contributing to a journey that will be relatively rapid and rewarding.
The bottom line is follow the guidelines and stay true to the principles of a ketogenic lifestyle.
You will ‘rip’ the benefits in around 3 to 4 weeks.
]]>Medical professionals, world-wide, have achieved a sound understanding of how a keto diet can benefit the function and processing powers of the mind, but scientists still regularly return to the fundamental question of:
What is the brain's best nutritional source?
It is a straightforward question which surely deserves a straightforward answer. Regrettably, the answer has become all too complicated as dietary theories continue to be the subject of debate. This is borne out by on-line data, essentially the more you read the further you seem to move away from a definitive answer.
Ketones have been proven to be the best source of fuel for the brain.
Ketones are burned by different enzymes and neurological pathways in the brain than those utilised by sugar, this physiological effect alone enhances brain health.
Let's consider a few other ways ketone bodies benefit the brain:
Ketones are a neuro-protective antioxidant.
Ketones have been observed in animals operating as an antioxidant, essentially blocking reactive oxygen particles from causing malignancy. Ketone bodies, beta-hydroxybutyrate, are in the main a more efficient supply of energy per unit of oxygen, compared to glucose.
Burning ketones contributes towards the health of ageing brain cells. During the ageing process, the ability of brain cells to utilize glucose effectively as fuel, diminishes.
Today, a large percentage of both men and women still consider sugar as the main fuel for their bodies.
A ketogenic diet has helped children with epilepsy.
The ketogenic diet is one treatment option for children whose epileptic seizures are not responsive to anti-epileptic drugs or AED’s. The keto diet may help to lower the quantity or severity of seizures and has frequently had positive behavioural effects. Obviously AED’s have an important role to play, and it is only under professional, medical supervision, that a ketogenic diet should be introduced. Therapeutic ketosis is particularly specialized.
The Atkins Diet.
The modified Atkins diet (sometimes referred to as ‘altered ketogenic treatment') utilizes a higher percentage of fats alongside rigorous control of carbohydrates. This diet is significantly more flexible compared to classical, or MCT ketogenic diets, since carbohydrates and protein aren't restricted.
Low glycaemic index therapy (LGIT)
This area focuses on how carbohydrates influence the degree of sugar in the bloodstream: the glycaemic index. The quantity of carbohydrates consumed is also measured. Essentially, approximate part-sizes are utilized instead of food being measured or weighed.
The keto diet has proven time and time again to benefit both body and mind.]]>This is one beneficial aspect of the keto diet, that is often over-looked: longevity.
Mitochondria is the process responsible for supplying energy to our body’s cells. Being in ketosis stimulates mitochondria. Rising antioxidant levels protect us from an invasion of oxygen cells. Brain function sharpens, our eyes are bright, we look younger into the bargain!
Anti-aging related diseases will impact longevity. The state of ketosis decreases the effects.
Patients of Parkinson’s disease showed positive results after being in ketosis for just 28 days. Further studies demonstrated the cognitive skills of Alzheimer’s patients improved after taking ketone supplements.
The skin is the largest organ in the human body. As the keto diet is high in oil content, you will notice that skin will become clearer as oil glands release more oil.
For those of you prone to acne, you may experience an outbreak, due to the sebum production of a high fat diet. Please take note that by having higher amounts of insulin in your body, your acne will be worse. The keto diet will lower your usual levels.
Good mental health is a great contributor to leading a fulfilled and happier life. Regrettably age-related diseases like Alzheimer’s/dementia are currently on the rise.
The typical western-style diet, which is heavily reliant on carbohydrates, sugar and processed foods has been proven to damage our bodies. Recent studies more directly blame our adopted life-styles as the main factor.
The keto diet is based on sound scientific research. Not only does the keto diet provide individuals with a healthy balanced diet, but it also reduces blood sugar levels, cholesterol levels and is a smart way to lose and maintain weight-loss.
The ketogenic diet shouldn’t be overlooked in the fight against anti-aging, as well as the obvious health benefits. If you know someone who could benefit from a ketogenic way of life, show them this article, it could knock years off them!
]]>If you are new to the ketogenic way of eating:
Below we list seven ways you can verify you are keto-adapted, without spending any money in the process.
The first few weeks of the keto diet will require persistence and keeping your mind on the end-goal. You will experience a general lack of energy as your body adapts to burning fat instead of carbohydrates.
Your metabolism will eventually switch to burning fat and blood sugar levels will stabilise. Your energy level will begin to improve. If you already feel you are already motived by increased energy levels, then it is likely your body has adapted.
If you struggled to sleep before you started the keto diet, you will likely find that your quality of sleep improves over time. Many people who have become keto-adapted experience restful sleep patterns, leaving them more refreshed and energized.
Useful tip: Add a little magnesium to a glass of water before retiring, it helps many in achieving a good night’s rest.
If you consumed a lot of sugar before you started the keto diet, you will find cravings steadily decreasing over time. A timely reminder that previously your body used carbohydrates as its immediate energy source.
Equally, if you enjoyed foods like pizza, burgers and sweet treats you will experience a carbohydrate withdrawal. Persevere, these cravings will stop altogether once your body is fat-adapted.
Once you become fat-adapted, your body will use fat for energy and will burn fat reserves more rapidly. During high endurance activities, you will experience increased stamina, as opposed to glucose stores that are typically depleted within the hour. Simply put, you'll have the ability to maintain your energy levels, when fat-adapted, as opposed to energy-crashing from ‘crashing’ carbohydrates. The keto diet isn't a magic source of energy; it’s a logical source of energy. If you are true to the programme and consistently eat the right amounts of fat, you will maintain ketosis.
There is no real need to count macros and calories if you can see yourself losing weight. The way you feel, and look, will be your ultimate guide.
]]>The main principle of the keto diet is to consume a diet that’s very high in fat. You’ll be required to consume 75 to 80 percent of your daily calories in the form of fat.
Recommended fats for the keto diet:
There are, of course, many other foods besides the ones listed above. A little research will broaden your food choices. The most important factor is that your diet is comprised of these kind of foods and that you follow the macronutrient guidelines to the tee.
20 to 25 percent of your calories will come from protein.
The keto diet allows around 20 to 50 grams of carbohydrates daily.
Most people will find it incredulous they need to consume so much fat. We’ve all been led to believe that eating fatty foods makes us fat and elevates cholesterol levels. It’s been proven, eating the right kind of fat on a keto programme actually encourages the body to lose fat.
This information would help in tackling the obesity witnessed right across the United States.
The real culprits in weight gain are: sugar, processed foods, junk-food and excessive, starchy carbohydrates. The keto diet puts an end to all of these inhibitors.
Let’s break this down. Two things will happen when your body receives a high-fat diet. Firstly, your body starts adapting and realizes that it needs to use fat for fuel, instead of the glucose that it is used to consuming. So, it actually extracts calories from fat.
Secondly, it realizes that since it’s getting ample amounts of fat, it doesn’t need to stubbornly cling to its fat stores for future use. The body will then be more willing to shed the stubborn pounds.
So now, you have a body that burns fat for fuel and it sheds the excess fat much faster. This is the best place to be if you want fast and effective weight loss.
The reason so many people struggle to lose weight is because they’re battling their bodies. The body is burning glucose for fuel, instead of fat, and it resists dispersing its fat stores.
The keto diet solves these problems very swiftly.
Do note that while the keto diet works wonders, the principles of weight loss remain the same. You’ll need to be at a caloric deficit of 500 calories a day. You can check your calorie numbers here: https://www.freedieting.com/calorie-calculator.
Even on a keto diet, if you consume more calories than you burn, you’ll gain weight. So, you must be at a caloric deficit.
Once you’re expending more calories than you consume, your excess weight will come off more easily, and it will mostly be fat. You’ll lose a good deal of water weight too, because carbohydrates hold on to water.
Your body will become leaner, more vascular and turn into a fat-burning machine. It may take anywhere from 4 to 7 days to reach ketosis, depending on the individual and their compliance to the diet.
Once you reach ketosis, combine your diet with intermittent fasting and a regular exercise program and you’ll shed all your excess fat in no time at all.
]]>So, the fat never comes off and they wonder why it’s so stubborn.
Ketosis needs to be monitored so that you know if you’re on track. You can do this using urine strips or a breathalyzer. Do note that you should consult your doctor first before embarking on this diet.
If you want to turn your body into a fat-burning machine, you’ll need to get it used to tapping into its fat stores for fuel. In order to do that, you’ll have to consume most of your calories in the form of fat.
About 70 - 75% of your daily calories should be comprised of fat. About 20 - 25% should be protein, and your carb intake should be around 20 to 50 grams. You should NOT exceed 50 grams of carbs.
It may seem strange that you need to eat fat to lose fat. Yet, that’s exactly what you need to do. When the body gets more than enough fats from the diet, it realizes that it doesn’t need to cling on to its fat stores.
So, it burns off the excess fat much more readily. This is the biggest benefit of the ketogenic diet. With many other calorie-restriction diets, the moment you reduce your calories, the body stubbornly retains its fat stores for future use.
With the keto diet, this problem is overcome, and you keep burning your fat without facing opposition from the body.
This highly effective protocol works wonders when combined with a keto diet. You’ll achieve ketosis in a much shorter time and your fat burning progress will be accelerated.
You’ll be burning fat round the clock. Since the keto diet has trained your body to burn fat, when you’re in a fasted state for most of the day, your body will have no choice but to burn whatever fat it can get its hands on.
Initially, when you’re adapting to the keto diet, you may do slow cardio or light exercise. Brisk walking is good for getting your metabolism up and also not being too taxing on your body.
If you do a morning walk for 30 minutes daily (on an empty stomach), your body will deplete whatever glycogen is left in it. Any carbs you consume will be burned off and your body will be primed for fat burning.
It could be anywhere from 4 days to a week before your body reaches ketosis. Most people want immediate results and your body does not work that way. Follow the principles of the keto diet closely.
Knowing what foods to eat and what not to eat is of paramount importance. You’ll also need to get the macronutrients in the correct amounts. Your diet must be comprised of at least 70% fat.
If you get the fundamentals right and combine it with intermittent fasting, you’ll reach ketosis and your fat will melt off in a couple of weeks.
This is one of the best weight loss protocols. Follow it well, use the tips here and give it time to work. You will be amazed at the results.
]]>Unlike the Atkins and paleo diets, it is not stringent and tiring to follow. At the same time, it’s not as lax as the Mediterranean diet. The keto diet falls somewhere in between. It has rules to follow, but compliance will not be a nightmare.
Very often, people who don’t see results with the keto diet are making mistakes they’re unaware of. It’s easy to overlook the errors and blame the diet if one wants to make excuses instead of taking ownership of his/her progress.
In this article, we’ll look at 4 reasons why people don’t lose weight with the keto diet.
The most important part of the ketogenic diet is that you need to be in ketosis. So many people get this fundamental principle wrong. You’re not on a keto diet if your body is not in ketosis.
Your body has to be using ketones for fuel, if you wish to see rapid weight loss. If you’re not in ketosis and your body is still using glucose for fuel, the results you were hoping to achieve will not come, or they won’t be as rewarding.
It can take anywhere from 4 to 7 days for your body to be in ketosis. You’ll need to be patient and do a urine test or use a breathalyzer to ascertain if you’re in ketosis.
The foundation of all fat loss depends on a caloric deficit. Even if you’re on the keto diet and in ketosis, if you’re not consuming more calories than you’re burning, your weight will remain the same or it may go up.
Check your calorie numbers here: https://www.freedieting.com/calorie-calculator
Then aim for a daily deficit of 500 calories. Since you’re on a keto diet, your body will more readily burn its fat stores and you’ll lose the weight much quicker. Being at a caloric deficit sets the stage for ketosis to work miracles.
Compliance with the diet is another cornerstone that must be in place. 70 to 75 percent of your calories must come from fat. 20 to 25 percent from protein, and your carb intake should be anywhere from 20 to 50 grams and NOT a gram more.
Most people are addicted to carbs without realizing it. Making the switch from a carb-based diet to a fat-based one will be a challenge because the body is accustomed to using glucose for fuel – and glucose comes from carbs.
So, in the initial stages of the ketogenic diet, if you give in to temptation and sneak in more than 50 grams of carbs, you’ll make it very difficult for the body to achieve ketosis. Carbs will hamper your progress.
You MUST be compliant with the macronutrient requirements to reach ketosis. Slip up here and there and you’ll not be in ketosis and your weight loss progress will be hampered.
Patience is required when adapting to the keto diet. Get sufficient sleep, do not engage in hard exercise and just rest for the first week. You may go for a light walk every now and then.
Keeping things easy will reduce cortisol levels and your leptin sensitivity will be restored. Once your hormones are balanced, the body will know how much food it needs, when to get hungry and just how much fat to burn.
Leptin resistance will impede your progress. The only way to overcome it is to give the body time to adjust. As long as you stay on track and comply with the keto guidelines, you will go into ketosis and your body will burn fat at an accelerated rate and make up for lost time.
Any time you feel like you’re not seeing results, it’ll probably be due to one of the 4 reasons above. So, be compliant and track your food portions, macros and check if you’re in ketosis. That’s it in a nutshell.
]]>Since about 75% to 80% of your calories will be fatty foods, your taste buds will not need to suffer. You must note that fatty foods such as bacon are fine, but donuts are not. Processed foods are not a part of the keto diet.
In fact, you’re only allowed 20 to 50 grams of carbs a day. This restriction limits the amount of glucose in your blood and maintains the body in fat burning mode.
You’re only allowed to consume 20 to 25 percent of your calories as protein. Your entire focus should be on a fat-rich diet.
Most people often wonder, “But, what are good fats?”
Extra virgin olive oil and cold-pressed coconut oil are fantastic examples of good fats. You should consume these and avoid fats like margarine and hydrogenated vegetables oils that have been refined.
While some of the foods mentioned contain both protein and carbs, all you need to do is consume them in the quantities mentioned earlier. Your portion sizes may vary, but the rules of the keto diet remain the same.
For example, even if you’re eating vegetables such as peas or broccoli, you shouldn’t have more than 50 grams of them. Yes, you will have to weigh them initially, just to be sure.
After a while, you’ll roughly know what the portion sizes should be. The same goes for the protein foods you’re consuming. Always weigh and measure your carbs though. You MUST be very strict with your carb consumption.
It may seem like a chore to track the calories, watch the portion sizes, see if you’re using the right fats and all the other little things that make up the keto diet. The best way to get around this problem will be to use an easy shortcut.
Get a few keto cookbooks that have all the calories and ingredients listed. Whip up dishes according to the recipes and you’ll be roughly on the mark. You could hire a nutritionist to create a keto meal plan for you, if you really wanted to.
Take the guesswork out of it so that you can just mindlessly follow the rules. Initially, when you’re getting used to a new diet, it’s easier if it’s all planned out for you.
Always research and know the diet well before you start. Be familiar with the keto recipes. Know what foods you like and dislike. It would be good to start your keto diet at a time when you have a few days off from work (for example, from Thursday to Sunday).
This will give you time to recover from symptoms of the keto flu. Usually, the first 4 days are the hardest. Once you get through those, you’ll slowly ease into the diet and lose weight in no time at all.
Be prepared before you start… and once you start, keep going till you see your weight come off and you reach your ideal weight. The keto diet is so powerful that you’ll see amazing results in about 4 weeks, if you’re consistent and compliant with the diet. Do give it a try today.
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