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Therefore, we believe most people should maintain low-carb long term to maintain weight loss benefits. If you revert to your old habits, you’ll slowly return to the weight and health situation you had before. Alternative Method #2: The Soft Approach The theory: Start by just cutting out the bread, pasta, desserts from your diet. SUMMARY Many of the side effects of starting a ketogenic diet can be limited.

For additional Keto recipes, check out my Recipe Index. Check out your weekly overview with recipes and shopping list here   Monday – day 1 Eat: Enjoy the tasty menu below. Over time, your system will become more efficient and burn more ketones, leaving fewer in your urine.

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Avoid starchy foods (like bread, rice, or pasta) and ask for additional natural fat, like butter or olive oil, if you need it. Side effects: Today you may experience some temporary side effects of getting started on low carb, i.e. sugar withdrawal.

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23 This usually makes it easy to eat less and lose excess weight – just wait until you’re hungry before you eat. Nuts and seeds -Pecans, macadamia nuts, brazil nuts, flaxseeds, chia seeds, pumpkin seeds, sesame seeds. (Check out our article on the best nuts for keto) Vegetables – Broccoli, cauliflower, asparagus, leafy greens, bamboo shoots, tomatoes, and eggplant. (See this complete low-carb vegetable list) Fruits – Raspberries, blackberries, cranberries, strawberries, watermelon, avocados, lemons, plums, clementines. (Read our guide on the best keto-friendly fruits) Beverages – Diet soda, sparkling water, seltzer, unsweetened coffee or tea, bulletproof coffee, hard liquor, unsweetened nut milks Sweeteners – Stevia, erythritol, xylitol, monk fruit, yacon syrup. (Learn more about these keto sweeteners in this article) Flours – Almond flour, coconut flour, ground flax, psyllium husk.

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It has made switching to a keto lifestyle so easy. Unsweetened coffee: Try heavy cream to add flavor to your cup of joe. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. 38 A calmer stomach A keto diet can result in a calmer stomach, less gas, fewer cramps and less pain, often resulting in improvements in IBS symptoms. My wedding in May is my ultimate goal for getting to goal. It’s like exercising – if you stop doing it, you’ll slowly lose the benefits. Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium.

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See Also
Keto Meal Plan Houston
Simple Week Keto Meal Plan
Basic Cheap Keto Meal Plan

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