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Disclaimer: While the ketogenic diet has many proven health benefits (e.g. weight loss, reversal of type 2 diabetes) it’s still controversial. By Rachel Grunwell COMMENT: Is it me, or is Instagram full of people thanking the Keto diet for helping them to lose weight and look good. Potential side effects of a keto diet Headache Feeling tired Nausea Leg cramps Constipation Bad breath Heart palpitations Exercise difficulties Alcohol tolerance Hair loss Cholesterol Rash When you suddenly switch your body’s metabolism from burning carbs (glucose) to fat and ketones, you may have some side effects as your body gets used to its new fuel, especially during days two through five. The standard (SKD) version is the most researched and most recommended. Some of these benefits include an improvement of brain function, better heart health, lower blood pressure, less acne, and more.

This normally resolves once your body makes a complete transition to ketosis. Use Apple Cider Vinegar as a Morning Primer  Finally, one of my favorite ways to use apple cider vinegar is as a morning energy tonic. Note: I wrote a whole post about Keto Flu Symptoms and Remedies that you might find helpful.

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Salt Pepper Parsley Coriander Dill Basil Oregano Mint Cayenne Cinnamon Nutmeg Cloves Drinks To reduce risk from side effects on the keto diet, it’s essential to keep hydrated. 13 Learn more: Should you count calories on a low-carb or keto diet?   Can I drink alcohol on a keto diet?

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Summary Both vegan and ketogenic diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes. This is because some people struggle to obtain enough fiber when eating a high-fat, very low-carb diet.

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Choose a good week to get started and then go for it. Foods to Eat You should base the majority of your meals around these foods: Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey. The ketogenic diet has been found to have antiepileptogenic properties in rats.[58] Other applications The ketogenic diet has been studied for potential therapeutic use in various neurological disorders other than epilepsy: Alzheimer's disease (AD), amyotrophic lateral sclerosis (ALS), autism, headache, neurotrauma, pain, Parkinson's disease (PD) and sleep disorders.[6] Because some cancer cells are inefficient in processing ketone bodies for energy, the ketogenic diet has also been suggested as a treatment for cancer.[61][62] A 2018 review looked at the evidence from preclinical and clinical studies of ketogenic diets in cancer therapy. Our prepared meal plans include quick & easy, budget, family-friendly weeks, and more. People following it should aim to consume under 50 g of total carbs each day. While much of the initial rapid weight loss is water weight (from reduced swelling), it’s still a highly motivating way to start your keto journey.   Keto flu Most people who start a ketogenic diet will experience some symptoms of the “keto flu.” This is what you may feel, more or less, a few days after you’ve started a keto diet: Headache Fatigue Dizziness Light nausea Difficulty focusing (“brain fog”) Lack of motivation Irritability These initial symptoms often disappear within a week or two, as your body adapts to increased fat burning. You need more electrolytes and B vitamins from nutritional yeast. But skipping dairy for whatever reason does not mean you have to eat boring food! This meal plan is meant to serve as a blueprint for what a typical day of eating may look like on the Keto diet. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.

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See Also
Free 1200 Keto Meal Plan
Keto Meal Plan Without Vegetables
Keto Meal Plan Toronto

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