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If you take high blood pressure medication, please consult with your doctor first before trying this diet out. Foods to Avoid Avoid foods rich in carbs while following a keto diet. If you really struggle, then take some coconut oil or MCT oil to help. This is simply due to the excretion of by-products created during ketosis. Track foods using a keto-specific app like Senza or KetoDiet can help you stay within your recommended daily carb intake. Side Effects and How to Minimize Them Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.

If not, make sure you’re getting enough water and salt. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

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Sleep Minimize excess artificial light and digital stimulation after dark, which can promote sugar cravings and fat storage. Getting your macros correct is the most important aspect of starting down the path of a ketogenic diet. "Yes, tracking macros can be cumbersome and tedious, but it's absolutely essential during the first few weeks of a keto diet," says Wittrock. "The diet likely goes against everything you have done before, so tracking your macros gives you feedback and allows you to troubleshoot until you get the hang of it." No matter what your diet has been before now, keto will be a big change.

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While certain people might only achieve ketosis by eating less than 20 grams of carbs per day, others may be successful with a much higher carb intake. Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you.

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It also turns fat into ketones in the liver, which can supply energy for the brain ( 6 , 7 ). Technically, yes you can eat too much fat and gain weight. 4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing Dinner (6g net carbs[3] ): Half of a California cobb salad with ranch dressing from California Pizza Kitchen Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! If weight loss is quick, weight gain is fast, how does someone keep their weight off after this diet?" Dr. If you want more carbs in your diet, and if don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be a better choice for you. The following foods should be restricted: Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls. And then Kristan, "I'm using the carb manager app, and have been following-" Dr. Access to hundreds of delicious and healthy recipes.

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See Also
Keto Meal Plans at Home
Best Online Keto Meal Plan
Free Keto Meal Plan Template

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