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You can refer back to this keto cheat sheet to help guide your choices when it comes to grocery shopping, meal prep and eating out at restaurants. If you’re using spice blends, look for the ones with no added sugar. Try to avoid buying products with dozens of incomprehensible ingredients. For some people who can switch between burning fat and burning sugar very easily (i.e., they are metabolically flexible), Keto flu can last just 1 or 2 days.

Note: Any change to the strip color indicates that you are in ketosis. The reason why the “carb-up” practice can be helpful is because, once you are fat-adapted, your body burns carbohydrates first, and then goes into the fat-burning mode but, once you increase the amount of carbs eaten, your body’s ability to better burn fat is increased.

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Ketogenic Diet Answers to 15 Burning Questions About the Keto Diet From navigating the keto flu to stocking up on ketogenic diet foods, here are science-backed answers to some of the most common keto questions. Let the eggs cool then peel them and chop them coarsely. Stir the sliced sausage into the cabbage then stir in the sour cream and mayonnaise.

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If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter. And you’ll be confused because you don’t know how you can eat just that much fat meal after meal.

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Whether it's to lose weight, have more energy, or fuel workouts differently, going keto is a popular choice right now. Asparagus Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat Benefits: Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation. Heat 1 tablespoon of oil in a skillet over medium-high heat. Learn more   Full keto diet FAQ   Do you worry about eating saturated fats or cholesterol? But shoot for one that is very low—like, zero—in carbohydrates. Supplements Consider taking: Fiber Multivitamin Optional: (These help you produce ketones more quickly, but Mancinelli says she has no opinion either way on recommending you take them or not.) MCT oil Exogenous ketones continue reading below More on How to Follow the Keto Diet Answers to 15 Burning Questions About the Keto Diet 10 Quick and Easy Keto Diet Snacks Already in Your Kitchen The Possible Short- and Long-Term Effects of Keto The 10 Best Keto Diet Blogs to Help You Stay on Track A Detailed Ketogenic Diet Food List to Follow Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people following this eating approach.