Youre allowed to eat foods like eggs, avocados and berries on the keto diet.

After we eat, the body converts carbohydrates into blood sugar (known as glucose), which it uses for energy. But the ketogenic diet is based on research from the 1920s that found lowering the availability of carbohydrates made the body rely more on using other substances (such as fat) for energy. By metabolising fat to produce glucose or energy, the body generates ketones in the process hence the term ketogenic. Any diet containing less than 20g per day of carbohydrate is deemed to be ketogenic.

The production of ketones by the liver indicates that fat, instead of sugar, is being metabolised and that this fat is close to our entire source of energy. This is thought to correlate to weight loss but really correlates with an altered blood insulin profile. Whether this enhances weight loss compared to other diets is debatable, since withdrawal of carbohydrates results in losses in body water, exaggerating the appearance of weight loss.

But many people report experiencing something called the keto flu after changing their diet. People report symptoms such as nausea, constipation, headaches, fatigue and sugar cravings, similar to influenza apart from the sugar cravings.

These side effects are related to the key concept of the ketogenic diet: carbohydrate withdrawal. Glucose (which is produced from foods containing carbohydrates, such as potatoes or bread) is the primary energy source of the central nervous system, including the brain. A reduced supply of carbohydrates will result in reduced function, leading to headaches. Nausea can be explained through consuming high volumes of fat. This is because fat takes a long time to digest and absorb.

When eating a conventional diet that includes carbohydrates, glucose increases in the blood. This stimulates a rise in the hormone insulin, which regulates blood sugar levels and allows your body to use the glucose for energy. It lowers the presence of fat in the blood, and helps glucose enter the bodys cells. Insulin also suppresses the release of fat particles from fat stores in the body by the same mechanism. The hope is that by eating low (or no) carbs, this mechanism will be reversed, helping to increase the appearance of fat in the blood and its availability to other cells to use for energy and result in fat loss.

A high level of insulin release occurs if a person consumes a large volume of carbohydrates in a single sitting. Therefore, the ketogenic diet aims to reduce the insulin response through excessive carbohydrate restriction. But reducing insulin causes an increase in circulating fats that displace an amino acid, called tryptophan, from its carrier. This circulating tryptophan causes an increase in serotonin in the brain and the increase in serotonin results in fatigue, even when you arent exerting yourself much.

Having fewer carbohydrates to use is also a stressor to the body, since theyre the bodys preferred energy source. The lack of carbohydrates stimulates the release of cortisol a stress hormone. The amount of cortisol the body releases depends on the size of the stressor. Cortisol releases fats and proteins from tissues in the body, which is the aim of the ketogenic diet. These nutrients are then metabolised by the liver to produce carbohydrates. However, cortisol secretion can become fatigued as a result of this stressed environment. Since cortisol helps increase immune function, the body may be more prone to infections, such as the common cold.

Carbohydrate-rich foods often contain vitamins, minerals and fibre. We require 30g of fibre per day and, if we dont consume enough, our digestive health suffers, leading to constipation. The lack of fibre-rich foods in the ketogenic diet such as baked potatoes and apples may result in constipation, another reported symptom of the keto flu.

Removing such foods from the diet also limits vitamins and minerals, which play a role in all aspects of cellular function particularly immune function. Sugary fruits that are high in vitamin C (such as oranges) are avoided in the ketogenic diet. Low levels of vitamin C might also cause increased risk of infections, such as the common cold.

Ketogenic diets are sometimes clinically recommended for managing some medical conditions, such as epilepsy. Its thought that maintaining a constant low blood glucose level and the production of ketones will maintain the central nervous system through numerous molecular mechanisms, reducing seizures.

But for most people the side effects of such diets arent worth the potential benefits. Such diets are often unsustainable if religiously adhering to low or no carbohydrate intake because of the short and long-term sugar cravings.

Though the keto diet might work for some, a balanced diet including white meat, fish, fruits and vegetables and avoiding pre-made or processed foods is still an effective way to manage or lose weight. Getting enough exercise can also help manage weight, while improving aerobic and muscular fitness. This will lead to improved cardiovascular health and decrease the risk of developing type 2 diabetes.

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Keto diet: here's why some people experience fatigue, nausea, headaches after starting it - The Conversation UK

If you are used to putting in long hours in your gym, lifting dumbbells and barbells, it is natural to expect bigger and stronger muscles.

Unfortunately, if you are not putting the same efforts in the kitchen to ensure you are eating the right food to sustain your workout regime, the impact of your exercise might be a little disappointing.

Nutritionists and fitness experts believe that acquiring fitness goals are incomplete without a right diet.

In this case, right food means protein, which is vital for repairing and rebuilding the damaged muscles after a tough session. When people hear protein and fitness in the same order, they are most likely to portray images of bodybuilders eating tons of chicken and drinkingproteinshakes.Proteinis a crucial nutrient, which should be included as a post-workout element.

Prateek Sood, Director, Grand Slam Fitness shares the importance ofproteinin our diet.

There are various benefits to addingprotein-rich foods to your diet, including weight loss and increased muscle mass.Proteinis necessary if you have lifted heavy or done an intense cardio session as they help build muscle, reduce cravings and fire up weight loss. It has the delightful knack of making you feel fuller for longer hours and lessens the likelihood of you tilting to sweet or fatty snacks to fill a hole. Additionally, your regular post-workout shake might not be doing your muscles any favours, he says.

Sood tells you five real food alternatives that not only deliver a great source ofproteinbut include a host of other vitamins and minerals thatproteinpowders lack.

Eggs Eggs are a handy wayto ensure you hit your daily target.Rich in protein and also a great powerhouse of several other nutrients, eggshelps your body repair after an intense gym session.they make for theperfect post-workout food. You can also pair eggs with a piece of fresh fruit as its carbs will refill your glycogen stores, which are usually consumed after a tough workout.

Green Peas Popeye might be a little offended, but a cup of green peas offers eight times more protein than a cup of spinach. You can eat them plain on the side of a protein or also can make pea pesto chicken if you have time.

Greek Yogurt Greek yogurt has become a trending choice because it contains approximately double the amount of protein as regular yogurt. Rich in bone-building calcium and probiotic bacteria, Greek yogurt is great for gut health, enough to satisfy the craving of your body post-workout.

Soya Protein An excellent option for helping muscle recovery after a heavy workout, Soya Protein increases the release of natural growth hormone in your body, as well as nitric oxide levels. It is found to be equally efficient in building muscle as whey protein. Few common sources of soy protein include tofu, soymilk and tempeh.

Tuna If you have never addressed tuna as a go-to, post-workout snack, it might be time to give it a try. Its an exceptional source of lean protein, which is ideal for anyone trying to build muscle and lose fat. Dont hesitate to get creative with your tuna snacks, either. You can bake mini casseroles, stuff vegetables, or even just eat tuna with crackers. Tuna can also be combined with navy beans to create a protein-packed casserole.

What you eat after a workout is as important as what you eat before or otherwise. So, dont forget to add one or more of these high protein foods in your regular diet. It brings you a step closer towards your desired fitness goals!

READ ALSO: Nutrition tips for people over 50

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Achieve fitness goals with natural supplements of protein - Indian Link

For six weeks, the patients were given a conventional diabetes diet with a high carbohydrate content, and, for the other six weeks, they were given a diet with a reduced carbohydrate content, high protein content and moderately increased fat content.

The patients were given the diet types in random order.

The study found that a diet with a reduced carbohydrate content, high protein content and moderately increased fat content improved glycaemic control (the ability to regulate blood sugar) by reducing blood sugar after meals and 'long-term blood sugar' (measured by 'HbA1c', which is a blood test used to measure the average blood sugar level over approximately the past two months).

Diabetes.co.uk explains: "Carbohydrate is the nutrient which has the greatest effect in terms of raising blood sugar levels and requires the most insulin to be taken or be produced by the body."

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Type 2 diabetes symptoms: The sign after sex in men that could be a warning sign - Express.co.uk

Type 2 diabetes is prevalent in the UK, with around 3.9 million people currently diagnosed with it. If you were to take into account the number of people who are undiagnosed, however, the figure would be far greater. This is because many people will have diabetes without realising it because the condition rarely produces symptoms in the initial stages.

In fact, the condition is usually picked up during a routine examination for another condition.

When blood sugar levels are consistently too high (a complication of diabetes), however, you may experience a number of symptoms.

According to the NHS, one sign that your blood sugar levels are too high is tummy pain.

Other symptoms include:

READ MORE:Coronavirus and type 2 diabetes: How to reduce the risk posed by COVID-19

As a general rule, you should stick to a low-carb diet if you need to lower your blood sugar levels.

Carbohydrate is broken down into glucose relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein.

"Carbohydrate is found, to varying degrees in a wide variety of food, notably in starchy foods such as rice, pasta and flour (therefore including pastry, bread and other dough based foods)," explains Diabetes.co.uk.

Referring to the Glycemic Index (GI) can help you to identify foods high and low in carb.

The Glycemic Index (GI) is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels.

Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.

According to the American Diabetes Association, low GI foods (55 or less) include:

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Type 2 diabetes symptoms: Experiencing pain in this part of your body is a warning sign - Express

Brady recounted how Bndchen had to explain that she had "goals and dreams too."

Here are somefactsabout Tom Brady, ranging from the begrudgingly impressiveto the annoying:Tom Bradyturned down at least $60 million more dollars to helphis former employers, the New EnglandPatriots, ensure they could surround him withgreat players; Tom Brady and the Patriots lifted the Vince Lombardi trophy six times; Tom Brady wakes up before most of us do,to begin a process of eating healthier than most of us do, which, despite being made easier by wealth, is still a temptation-riddled endeavor.

Tom Brady is married to a conventionally beautiful woman, Gisele Bndchen; Tom Brady is conventionally beautiful.

In the pursuit of greatness, something must give. Brady the athlete and businessmanshares the same body as Brady the husband. Theabove list that demonstrates professional excellence could also be read as a bill that must come due. How does Brady balance the bill?

Akshai Pai, writing for Meaww.com on Brady's interview on Howard Stern's Live, quoted Brady as stating "[Bndchen] felt like I would play football all season and she would take care of the house and all the sudden when the season would end, I would be like, 'Great, let me get into all my other business activities. Let me get into my football training.'"

With Brady leaving the housework to his wife, Bndchen wroteBrady a letter explaining flaws she saw in their marriage. In the interview with Stern, Brady stated he needed a therapist's help realizing that "it wasn't just about him."

With these causes for concern, we may question how well an already rocky relationship can handle a life-changing move from Massachusetts to Florida.

Morgan Halberg, reporting for the Observer, stated that Brady signed with the Tampa Bay Buccaneers on a $50 million, two-year deal.

This move resulted in Brady andBndchen moving to a Davis Island compound referred to as "St. Jetersburg" by locals, as the 30,000 square foot, seven-bedroom, nine-bathroom home they are currently renting belongs to baseball great, Derek Jeter.

That sounds lovely, but, in contrast to the seclusion of their former Massachusetts home, the compound's location enables boats to pull up to Brady's backyard, and "people can crowd around the streets" (Halberg).

In the interview with Stern, Brady explained that one ofBndchen's sisters is living with them.With more interactions with unwelcome guests, along with the presence of an added family member,these are potential stressors on a marriage, and if the foundation is already unstable, there may be problems ahead.

Related:10 Reasons Why Tom Brady Will Flop in Tampa (And 8 Ways He Makes Them Elite)

Speaking with Stern, Brady recounted how Bndchen had to explainthat she had "goals and dreams too. You better start taking care of things in the house," and that "of course [this schedule] works for you."

Theseare problems that lead to arguments and frustrations and regrets in the households of the rich, middle class, and poor. These are problems that humanize Brady, and these are problemsmany willexamineuntil Brady's next public action allows fans tosympathizeor defend, and opponents to revelor attack. In the absence of sports, we have time.

Brady is the oldest quarterback to appear in a super bowl; you do not achieve that without a near-constant dedication to craft and attention to your body's needs. Brady is also a successful businessman, and that, too, requires time.

If to achieve these requisites to maximizean aging body's potential, your time is dedicated to diet, exercise, and recovery, then of course, there is a cost. Time is a commodity, even for the wealthy and beautiful.

While there are implications of Brady'sapproachto interviews that we should debate, one thingwe'd be remiss to ignoreis his dedication to self-improvement, an attribute that can paradoxically prompt selflessness.

Intheinterview with Stern, Brady demonstrated an introspection that comes from a dedication to self-improvement, as he stated that both his andBndchen's parents "provided a great foundation" that enabled him to stay "grounded by [his] family." "His family" includesBndchen's parents, as Brady stated that they have been together for 50 years.

Ifher parents are a part of the foundation, then Brady, a goal-oriented individual, is dedicated to improving to reach that goal of 50 years.

When explaining that "a couple of years ago"he andBndchen were having issues, Brady explained "I had to check myself," indicating an assumption of responsibility.

To "check himself," Brady committed to marriage counseling sessions that resulted in him missing Organized Team Activities with the Patriots (Pai).

While we can ponder whether a third-string QB would be afforded this time, Brady's example illustrates at least a willingness to act, to improve in a direction outside of a game.

Brady explained to Stern that, at one point, he did not want kids until his late 30s, as he thought he'd be finishing his career then, and that he did "not want anything to get in the way" of his career.

At 42, Bradyis past when he thought his career would be finishing, and he has three children.

"Things change... they change for the better," Brady informed Stern. Of his wife, Brady explained that "we're growing in different ways."

We can celebrate the fact that Brady, too, struggles with human struggles, but we also have to note the embrace of change and growth into something different. With limited time and varying notions of "better," we navigate growth into something we hope is great.

While wecan jokingly begrudge him his grammar, and should sincerely engage with his civics, we cannot begrudge him his dedication to self-improvement, to excellence, which mayresult in willfully losing time in one domain of life that we hold dear, and instead investingin an aspect of life deemed more precious.

We cannot all afford to tinker with our allocations of time to the level Tom Brady can, but we can recognize his dedication to the attempt.

NEXT:15 Things Tom Brady Has Recently Revealed

Sophie Turner And Joe Jonas Put Alex Rodriguez And Jennifer Lopez To Shame

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Are Gisele Bundchen And Tom Brady REALLY Happily Married? - TheThings

The key to living longer could be to eat a healthy, balanced diet - including at least five portions of fruit and vegetables every day - as well as regular exercise. But you could boost your life expectancy by adopting a low-fat weight loss diet, it's been claimed.

You can slash your risk of an early death by eating a healthy, balanced diet, according to the NHS.

Regular exercise is also crucial to maintaining a healthy body weight, it added.

If youre a smoker, quitting smoking could cut your risk of dying early, while taking a daily multivitamin may boost your life expectancy.

Making small lifestyle changes could help you to live longer. One of the key aspects to your longevity is your weight.

READ MORE: How to live longer - add one spice to your cooking to extend your life

Weight-reducing diets, usually low in fat and low saturated fat, with or without exercise, may reduce premature all-cause mortality in adults who are obese, said the scientists.

By implication, our data supports public health measures to prevent weight gain and facilitate weight loss using these types of diet, they added.

Eating a healthy, reduced-calorie diet is the best way to reduce your risk of obesity, said the NHS.

But, it's also crucial that you include regular exercise into your daily routine.

Everyone should aim to do at least 150 minutes of moderate-intensity activity every week.

Meanwhile, Joining a local weight loss group, or taking up social exercise classes may help you to lose weight.

Eating a diet rich in whole grains, vegetables and fruits could also help you to live longer, according to Harvard Medical School.

A strong social network is also important to boost life expectancy, it added.

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How to live longer - the weight loss diet that could lower your risk of early death - Express

The situation we all find ourselves in, whether at home trying to keep the children entertained or as one of the essential service workers keeping us all supplied and protected, could be stressful.

Fresh columnist and naturopath Dee Copland has this advice.

While some stress enables us to achieve things, occasionally the pressure and tension can build up to the point where the stress in your life starts to negatively affect your physical and/or emotional wellbeing.

Prolonged stress is associated with alterations in brain neurotransmitters including the monoamines, noradrenaline, dopamine and serotonin.

Dysfunction of these due to prolonged stressful conditions has been associated with a wide range of central and peripheral disorders such as anxiety, depression, drug abuse, obsessive compulsive disorder, eating and sleeping disorders, hyperglycaemia (high blood sugar levels) and decreased immune response (frequent colds and flus).

Stress can also be a contributing factor in conditions such as peptic ulcers, headaches, migraines, asthma, fatigue and irritable bowel syndrome (IBS).

What can we do about it?

A healthy diet will ensure you have all the essential vitamins and minerals you need to help your body cope with stress.

A multivitamin and mineral supplement can also be beneficial.

Be sure to include lots of green vegetables (raw and cooked), coloured vegetables, protein and good fats with each main meal.

Good fats such as avocado, raw nuts and seeds and coconut oil with meals help you to feel satisfied and keep blood sugar levels stable, reducing mood swings.

An example of a great meal might be the likes of a frittata with roast vegetables, served with raw baby spinach and avocado.

Frittatas are great, as they keep for a few days in the fridge and can be used for breakfast, lunch or dinner and eaten hot or cold.

Traditionally, many cultures have used tai chi, yoga and meditation to nourish the nervous system.

These can be done at home or in classes.

Deep, slow, nasal breathing is a wonderful technique for telling the body to slow down and we can do this at any time.

Exercise: Love it or hate it, there is no denying exercise benefits our health in many ways.

Just 30 minutes a day of movement increases the production of endorphins, our happy brain chemicals, which can help you to feel more positive and energetic.

The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional.

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Healthy diet and exercise helps to relieve stress - Otago Daily Times

Serotonin is often referred to as the happy chemical because it is believed to play a key role in maintaining mood balance. Mainly found in the brain, bowels and blood platelets, serotonin is used to transmit messages between nerve cells but its crowning glory is that it is believed to contribute to wellbeing and happiness.

Its also believed that people with depression may have low levels of the neurotransmitter. Im beginning to wonder if Im getting too much. Increasing levels of the wonder chemical include diet, exercise, exposure to light, and mood induction. Well, lets see; I exercise often outside and at the same time my now-overabundance of serotonin levels increase, making me want food. So I may have to cut back on the first three.

Apparently playing in the dirt can boost your mood. A study has claimed soil microbes have been found to have similar effects on the brain as prozac, without the negative side effects. The study showed injections of soil bacteria produce serotonin (and happiness) in mice. In humans with lung cancer where the killed bacterium was injected, the patients reported better quality of life and less nausea and pain. The treatment has also been shown ease skin allergies. The results of the study also suggest merely walking a outside and inhaling the bacteria can give you a dose of happiness. I think I might spend more time in the garden this year.

You know what could even be better than chemicals, dirt, exercise, diet or any other fandangle method? Its when someone takes a minute out of his or her busy life to say hello, or good job, or just simply thanks. In the workplace, a 2016 Gallup poll revealed that only one in three workers in the U.S. strongly agree that they received recognition or praise for doing good work in the past seven days, a factor, the poll says, that directly impacts productivity, turnover rate and employee engagement.On a broader scale we can look to the annual HomeTown Chamber Banquet. Each year in March the board recognizes the doers and dreamers of the county. Its a huge affair that sells out in days.

Our county is brimming with fine people who deserve to be recognized. They may not always like it or may even feel embarrassed over the hoopla, but thats ok. Its a small token of appreciation, a show of gratitude, can it can make a huge difference in a persons life. Thanks to all who were recognized during the annual HomeTown Chamber Award Banquet. Well, deserved winners in their own right!

Your feedback is always welcome. Readers are encouraged to email us at news@kingstreenews.com or write with your feedback, ideas, or questions.

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Dirt and happy microbes | Opinion - Kingstree News

Lisa Riley, is best known for playing Mandy Dingle in Emmerdale as a guest appearance on the show in 1995 and joined the regular cast permanently in 1996. She left in 2001, however later returned in 2019. She has recently opened up about her battle with her weight and confidence. Lisa - who has gone from a dress size 28 to a size 14 - has been showing off her weight loss on social media and it hasnt gone unnoticed by fans, with many flooding her Instagram photos with comments.

The Emmerdale star said she now looks at old photos of herself and asks whos that girl as she no longer recognises her old self.

Lisa slimmed down after giving up alcohol and junk food in 2012, but was left with a huge amount of excess skin.

The actress relied on a simple trick to slim down. At the beginning of her weight loss journey, Lisa watched her portion sizes and has now added a minimum of 30 minutes of exercise a day to her lifestyle.

Opening up about her decision to lose weight, Lisa told the Mirror: I started thinking about my own health.

READ MORE:Catherine Tyldesley weight loss: How the Coronation Street star lost huge amount of weight

People forget how gigantic I was. With the skin removal I lost 12 stone, one pound.

The surgeon chopped off one stone, four pounds. Since then my weight has more or less stayed the same.

Commenting on her new diet, Lisa added: Now, for lunch I eat either a bowl of soup or a plain jacket potato. Im never going to be a size 28 again.

The actress is known for playing Mandy Dingle in Emmerdale, but the soap has been suspended temporarily because of the coronavirus outbreak and Lisa is currently self-isolating at home.

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Over the weekend, Lisa shared a selfie, encouraging her followers to stay at home.

The sun is shining but I beg you PLEASE stay inside and respect the lives of EVERYONE.

Last year she shared a clip of her workout routine on a cruise with Strictly Come Dancing.

She captioned the video, which showed her sweating as she worked out on a machine: So here I am doing what I do best working out HARD.

Fans soon commented on the Instagram video as they encouraged her on her fitness journey.

You really are enjoying exercise, one comment read.

Wow you are so beautiful. A second added.

In 2012, the soap star shared her secret to maintaining her new weight loss.

I was the classic over-eater but I have completely changed my attitude towards food, said Lisa, whose favourite foods were crisps, crumpets, white bread and pasta.

I used to go out for a meal and have a starter, main and pudding. No wonder I was gaining weight.

Lisa Rileys Honesty Diet book was released last year and retails at 16.99. The diet plan came out on top five weeks running as the cheapest way to lose weight on ITVs Save Money: Lose Weight - costing just 11.79 for every pound lost.

Lisas Honesty Diet focuses on eating lots of fresh food and working out, with the focus on enjoying what youre eating and being as inexpensive as possible.

In 2017 she filmed a documentary detailing her weight loss titled Lisas Baggy Body Club.

Speaking in the film, she said: I feel like a balloon thats had all its helium taken out.

This encouraged her to open up about the battle on her ITV documentary. The actress underwent a tummy tuck, surgery to remove the loose skin from her thighs and the removal of excess skin on her arms.

Despite the tummy luck leaving scars behind, Lisa shared that it was worth it to get rid of the saggy skin.

Read more:
Lisa Riley weight loss: Emmerdale stars strict diet that led to losing 12 stone - Express.co.uk

A favourite among people trying to lose weight is the ketogenic diet which limits the intake of carbohydrates and concentrates on increasing intake of fats (mostly) and proteins. Like with all kinds of diet, the results begin to show only after a few months of diligent practice of the diet. It is mostly during this time that people often lose steam and begin cheating their diet. It is the same with the keto diet. Even though it might seem difficult and frustrating in the beginning, these five hacks might help you get through the initial phases of the diet and see more satisfactory results faster. These tips will also help you maintain your weight loss journey as you go ahead with your diet. Create a keto environment Preparation is the key to success in everything you do. The same is with your diet. Creating a suitable environment for your diet will help you stick to it for longer. There is always a war between your emotional brain and your rational brain, especially when you are following a strict diet. It helps at this time to not give your mind any kind of stimulus that may trigger a wrong eating choice. Make your environment force you to make healthier food choices. Here are a few things you can do to change the food environment at home Stop storing carb-heavy and unhealthy food. If you have to keep such food at home, keep it at a place that is out of your reach and sight Keep all keto-friendly foods close at hand Reduce your portion size to make sure you eat only the amount that is essential Also, prepare for your sweet cravings. They are bound to happen and being prepared in advance will help you keep up your diet and fulfill your cravings. You can keep keto-friendly sweeteners and desserts ready for whenever you have those uncontrollable cravings.

Add friendly fat to your diet It is proven that adding friendly fats or medium-chain triglycerides (MCTs) is actually beneficial for people on a keto diet. These kinds of fats are easier to digest as compared to other forms of fat. Also, they go straight to the liver where they are converted to ketones. This helps you reach ketosis faster which is responsible for increased energy and feeling less hungry.

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5 tips to actually make your keto diet work - Times of India