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Cherry Tomato 5 small Cheese (monterey jack) 1 oz. Ending the Keto Flu The best way to avoid (or end) the keto flu is to add more sodium and electrolytes to your diet.

Within a few days after starting to follow a keto diet, your body will enter a metabolic state called “ketosis”. This approach does not only cut your carbs, but also provides high quality food. Common issues that can trip people up is snacking on delicious cheeses (when not hungry), or eating salted nuts (when not hungry) or eating baked keto goods, keto cookies etc. (when not hungry). But replacing your lost sodium is critical, especially when you're working out." As for the other two electrolytes, meet your new best friends: avocados, greens, and nuts. "I suggest you eat 1-2 avocados per day," Wittrock says. "Green leafy vegetables are also a great source of both potassium and magnesium." The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium.

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Keto-friendly Snacks Ideas: If at any point during the day you begin to feel hungry, make sure to have some ketofriendly snacks on hand. Read More: How To Calculate Net Carbs It’s best to strictly avoid processed carbohydrates, and anything that might be considered a sugar bomb.

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The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones. In fact, insulin resistance forces the pancreas to produce five to seven times more insulin that it should normally. This may especially help you if you’re not used to eating a lot of fats.

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Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. The majority of time you will be consuming a low carb diet, with a period set aside each week for carbing-up. Protein powders including ​collagen peptides can be a very convenient way to reach your protein macro for the day but will not keep you full in the same way as whole foods. But what is the keto (ketogenic) diet and is it even good for PCOS? Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? There are apps like Cronometer, MyFitnessPal, and LoseIt! that allow you to record all your foods for the day, and each has a large database of fresh foods, packaged foods, and restaurant meals, plus you can enter in your own recipes. Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats. Blueberries are a bit higher in carbs and should be eaten sparingly. Here is a recent review: PeerJ 2018: The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review Exogenous ketone supplements do raise ketone levels in the blood: Frontiers in Physiology 2017: On the metabolism of exogenous ketones in humans [moderate evidence for raising ketone levels] One study of MCT oil for mild cognitive impairment is sometimes mentioned, but it did not show any clear effect. 0 grams per pound of lean mass—not per pound of body weight. That is why this is the best option to lose fat and keep muscle mass.