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Full disclaimer This guide is written for adults with health issues, including obesity, that could benefit from a ketogenic diet. While the short answer is yes for the majority of people consuming a western diet, we urge you to consult your general practitioner prior to making the switch to Keto. 1 bell pepper (Green, red, yellow, that’s your choice.) Two bulbs of garlic. (Optional, but very heart healthy.) A bottle of water. Keto-Friendly Beverages Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks. Are you interested in the benefits of the keto or low-carb diet?

Grains or starches: Wheat-based products, rice, pasta, cereal, etc. 5g net carbs (which will obviously vary slightly based on how ripe your watermelon is).

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The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy. Add some extra food to account for your own snacks, if desired.

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See our low-carb and keto controversies page, or choose below. Unsweetened coffee: Try heavy cream to add flavor to your cup of joe. However, if your bloating is coming from vegetables, then cut back on them too.

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This is a 100% FREE 7 Day Keto meal plan. If you’d like to support me, consider purchasing one of my E-Books. Therefore, when you lose glycogen, you lose water weight with it. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. 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. Some follow a cyclical ketogenic diet or targeted keto diet, both of which allow for occasional carb refeeds. While this can be very inviting and highly pleasant for anyone who wants to eat at a particular point in time, it is not safe to consume any food that does not contain the right proportion of nutrients. Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas. Keto Helps You Lose Weight Numerous studies have touted the weight loss benefits of a low-carb diet. Lunch Capsicum/Peppers stuffed with Cottage Cheese (Paneer)  Capsicum and Broccoli in moderation have become my favorite veggies on the Keto diet.

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See Also
Slimfast Keto Meal Plans
Keto Diet Kick Start Meal Plan
Keto Easy Week Meal Plan

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