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Cyclic Keto

Daily Cyclical Ketogenic Diet Meal Plan

Daily Cyclical Ketogenic Diet Meal Plan

Very Low Carb Meal Category: This meal category is meant to keep you in ketosis. You want to follow the standard SKD macronutrient breakout for this meal (70-80% fat calories, 15-20% protein calories, and <10% carb calories) for this meal. Remember: for the keto diet, we are looking for very low carb, high fat, and low protein. This is because fats are converted into Ketones while protein is not. Here are a list of foods we recommend: Best Seafood with Low Mercury: anchovy, butterfish, catfish, clam, crab, crawfish, croaker (Atlantic), flounder, haddock (Atlantic), hake, herring, jacksmelt, mackeral (north Atlantic), mullet, oyster, plaice, pollock, salmon (canned or wild), sardine, scallop, shrimp, sole (Pacific), calamari, trout (freshwater), whitefish, whiting. Best Dairy with Low Protein (try to find grass fed dairy): Butter, ghee, heavy whipping cream, cream cheese, sour cream, brie, cheddar and parmesan cheese Best Nuts and Seeds: Almonds, black cumin seeds, black sesame seeds, brazil nuts, chia seeds, flax seeds, macadamia nuts, pecans, pumpkin seeds, sunflower seeds Best Fruits: Avocados, Olives Best Vegetables: Asparagus, broccoli, Brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, any greens, kale, garlic, mushrooms, onion, parsnips, peppers, rutabaga, tomatoes, zucchini Best Meats: Bacon (nitrate free), Grass fed beef, lamb, wild game meats Best Fats and Oils: Coconut oil, cocoa butter, grass fed butter or ghee, lard or tallow from organically raised animals, duck fat, extra virgin olive oil (don’t heat) Best Sweeteners: Stevia High Micronutrient Meal Category: This meal category is meant to pack in dense micronutrient foods. We want these loaded with antioxidants. Just remember that the more carbs you consume during this meal - the longer Continue reading >>

Cyclic Ketogenic Dieting (ckd) Explains How To Lose Weight Permanently

Cyclic Ketogenic Dieting (ckd) Explains How To Lose Weight Permanently

Has your weight loss on ketogenic dieting started to slow down? Or maybe it has stopped completely. It is weird because you eat the same high fat food and work out, but for some reason the arrow on the scale does not go down .You are wondering what happens, where is the mistake? I have found it for you. Follow me so you never ever have to look for that information again. I assume you are on a stage of ketosis. It means all carbohydrates stores are depleted and now your body burn fat for fuel. This way was new to your body for the first few weeks. That’s why losing weight was as easy as running downhill. Right? Finally your body gets used to burning fat instead of carbs. And this is when your weight loss has stopped. This stage is called adaptation. Cyclic ketogenic dieting (ckd)? The solution is called cyclic ketogenic dieting (ckd). It is the same keto diet with just a little difference. Imagine if I offer you a day off from ketogenic dieting. A day, when you can eat bread, pizza and lose your weight. Are you interested? Of course you are. Let’s do it. Choose one day from your week and make it a “day off”. I would recommend it to be Saturday or Sunday, so you can relax and enjoy your time. Visit your favorite restaurant, spend time with your friends, this is your freedom. Wait a moment; there are still a few important rules. To make everything right you have to load carbs strictly by time. There shouldn’t be any chaos in your “day off”. Table full of French fries, sweets, burgers and beer from morning till late night is not for you! It is best to have carbs loading during only 9 hours. For example, Saturday from 9 am till 6 pm. I’m sure some of you feel disappointment right now. You were ready for the “breaking bad”. Am I right? Which carbs can I ch Continue reading >>

Cyclical Ketogenic Diet: An In-depth Look

Cyclical Ketogenic Diet: An In-depth Look

Instead of ingesting small amounts of carbohydrates around your workouts, the cyclical ketogenic diet devotes one to two FULL days of high carbohydrate consumption in order to fully refill muscle glycogen stores. This means that CKDs are not for beginners that are not able to perform the necessary amount or intensity of training. You must completely deplete glycogen stores each week in order to have a successful CKD. CKD is used for maximum muscle growth, but the downside is that you might gain some body fat. It’s easy to overeat, gain fat, and has extreme depletion workouts – so if you’re a beginner it is certainly NOT recommended. If you’re a beginner or intermediate trainer, then a Targeted Ketogenic Diet is recommended. The standard format for a cyclical ketogenic diet is 5-6 days of ketogenic dieting and 1-2 days of high carb eating. Others have also experimented with 2 week cycles, where 10-12 days are of ketogenic nature and 3-4 days are carb loading. The 2 week split has also had good results, but it doesn’t fit around everyone’s schedules as neatly. The primary goal here is to temporarily switch out of ketosis to refill muscle glycogen, in order to sustain training performance in the next cycle. If you are on a ketogenic diet for health reasons (hyperinsulinemia or hypertension), you may find the CKD unworkable as the hormonal response can trigger health symptoms that are being treated by a low carbohydrate diet. Since the goal of a CKD is to completely deplete muscle glycogen – a proper workout schedule is needed for optimal results. A good workout example would be: Monday/Tuesday – Full body split. Monday could be legs and abs, and Tuesday could be chest, back, and arms. Friday – Full body, high rep depletion workout. The amount of training Continue reading >>

Is Constant Ketosis Necessary – Or Even Desirable?

Is Constant Ketosis Necessary – Or Even Desirable?

162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d Continue reading >>

Ultimate Guide To The Keto Diet With Sample Meal Plan

Ultimate Guide To The Keto Diet With Sample Meal Plan

1. Introduction to ketogenic dieting 2. What exactly is ketosis? 3. The 3 main types of keto diets 3.1. Standard keto dieting 3.2. Cyclical keto dieting 3.2. Targeted keto dieting 4. Which keto variation should I use? 5. Setting up your own keto diet 6. Food selection on keto diets 7. Alterations for cyclical keto dieting 8. Alterations for targeted keto dieting 9. Fine tuning TKD and CKD 10. Saturated fat intake on keto diets—considerations 11. Selected recipes for keto dieting 12. Frequently asked questions Intro to ketogenic dieting Ketogenic (herein referred to as “keto”) dieting has been around for decades and garnered a somewhat strong following in bodybuilding subculture. In a nutshell, keto diets are simply diets that are high in fat and protein and very low in carbohydrate (usually <10% total macronutrient intake); given this the body is diverted to utilize fats for energy since glucose stores become depleted. Keto diets can be effective for many individuals and tailored to suit their goals, whether it’s to build muscle, lose fat, develop strength, etc. While keto diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. [1] You may be asking, “What makes a keto diet different from any other low-carb diet?” The truth is not much, other than that some people believe keto diets are only effective when the body enters a state called ketosis and starts to produce ketones for energy (hence the name “ketogenic”), which requires extreme carbohydrate restriction. However, this supposition is shortsighted and will be touched on later in this guide. In this guide we will take an in-depth look at the physiology behind keto dieting, the different types/variations of keto diets there are, ho Continue reading >>

All About Keto Carb Ups And Cyclical Ketosis

All About Keto Carb Ups And Cyclical Ketosis

Lots of cyclical ketogenic resources to help show you how to do a keto carb up, why it may be a game changer, and take your keto awesomeness to the next level! Carbs are not all bad (*gasp*). However, eating too many carbs can cause a plethora of problems, from blood sugar spikes to digestion problems. You probably already know this… and you know it’s not fun. Carb ups (also known as cyclical ketosis), a strategy one can practice on a ketogenic diet, are when you eat more carbs, on a ketogenic diet. And, there are specific strategies to doing this right while doing keto. By adding a carb up practice to your keto diet, you have the potential to encourage your body to heal, overcome plateaus, balance hormones, and more. To show you why you want to carb up, and how to do it, I’ve put together a bunch of resources to help guide you through carbing up while still rockin’ it at keto! In these resources you’ll find lots of helpful info on: What a carb up is When you should carb up How many carbs are in a keto carb up Examples of keto carb ups and cyclical ketosis Keto meal plans with a cyclical ketogenic practice Good carb up recipes PODCAST: KETO CARB UPS 101 Subscribe to the podcast on iTunes Okay, let’s start with the basics of carbing up with keto. The hardest part is usually just figuring out how to get started. Once you get past that, you’re golden. Everyone is different so it’s good to arm yourself with enough information to know if carbing up on a keto diet is something that’s right for you. Highlights… What a carb up is Your body during and after a carb up How to know if carb ups are right for you VIDEO: TIME TO CARB UP? SIGNS TO WATCH FOR + HOW TO DO IT Plateauing with weight loss on keto? Need to balance out your hormones? There are several signs Continue reading >>

Cyclical Ketogenic Diet Vs Ketogenic Diet

Cyclical Ketogenic Diet Vs Ketogenic Diet

Cyclical Ketogenic Diet VS Ketogenic Diet – the ultimate keto brawl. Which one works better and which one should you choose? In this article, I’ll outline both of them and help you make the right decision. Didn’t you know, there are many variations to the keto diet. The variations in the ketogenic diet directly point towards distinct metabolic environments the person will be in. Standard Ketogenic Diet (SKD) – low-carb high-fat diet that shifts your metabolism into a state of nutritional ketosis, in which your body produces ketones and burns fat as a primary fuel source. Cyclic Ketogenic Diet (CKD) – carb cycling diet, in which you cycle between periods of ultra-low carb and carb refeed eating. The difference between the standard ketogenic diet and the cyclic ketogenic diet is that in one you’re aiming to be in nutritional ketosis all the time, whereas the other just restricts your carbohydrate intake at some days and compensates for it with refeeds. Neither of them are perfect and both have their pros and cons. Let’s go through all of them. Even though I think the standard ketogenic diet (SKD) is perfectly healthy and sustainable for practically everyone, it still has its cons and negative side effects – the dark side of keto. You might develop some mineral deficiencies, most popular of which are iodine, zinc, selenium, magnesium, potassium, and vitamin-K. Thyroid functioning can also suffer on people with a predisposing medical condition or during initial adaptation. What ensues is a suppressed metabolic rate and other hormonal imbalances Electrolyte imbalances may occur because the body holds onto less water when on keto. Social pressures are probably the most common reasons why people fail the ketogenic diet. They just can’t seem to avoid events an Continue reading >>

Cyclic Ketogenic Diet And Thyroid Hormone

Cyclic Ketogenic Diet And Thyroid Hormone

Cyclic Ketogenic Diet and Thyroid Hormone Brief Summary: Recently I completed a 10 week experiment doing a variation of a cyclic ketogenic diet called the Carb Nite Solution, which basically entails eating strict low carb (less than 30 gm per day) with one 6-8 hr window of massive carb loading per week. At the end of this experiment, before going on a trip to Italy, I had a series of fasting labs drawn. So far we’ve looked at my: I’d now like to explore my thyroid hormone levels (if you want to learn more about the basics of thyroid physiology I go into it briefly in one of my earlier posts). One of the main purposes of adding the Carb Nite according to Kiefer is to prevent the body from slowing down it’s metabolism. This is important because as you can see from the above numbers, after doing 90 days of nutritional ketosis, I became hypothyroid (subclinically hypothyroid depending on who you ask). You can see that after adding carbs back into my diet, my thyroid numbers drastically improved! So it looks like having some carbs/insulin onboard is necessary for me to maintain my thyroid function. After 10 weeks of Carb Nite, my thyroid hormone levels didn’t take too much of a hit. It looks like the 1-2 days of carb refeeds really did the trick in preventing me from becoming hypothyroid. The TSH did go up from 1.23 to 2.23 and my RT3 is still higher than I would like, but it these numbers definitely aren’t as bad as what I saw after 90 days of pure ketosis. On Jimmy Moore’s Livin la vida low carb podcast, Chris Kreser came on as a guest host and discussed how going low carb can have detrimental effects on your thyoid (you can listen to it here). This podcast was serendipitously released yesterday! Here’s are some highlights: Low carb diets can cause hypothyroi Continue reading >>

[transcript] – Cyclic Ketosis, “thinkitating”, Bad-ass Meditation, Morning Routines & More With Quest Nutrition Founder Tom Bilyeu

[transcript] – Cyclic Ketosis, “thinkitating”, Bad-ass Meditation, Morning Routines & More With Quest Nutrition Founder Tom Bilyeu

Podcast from: [00:00] Introduction/GainsWave & Four Sigmatic [06:04] About Tom Bilyeu [07:46] Tom’s Morning Routine [16:27] Tom On Meditation [28:41] Tom’s Program [30:42] Audio Books & Note Taking Get The Low Carb Athlete - 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book! [36:21] Quick Commercial Break/Organifi/Zip Recruiter [39:45] “Disrupt You” By Jay Samit [42:49] Impact Theory [43:15] Tom on Business [53:09] “The Biology of Belief” & “Healing and Recovery” [54:27] How Quest Started & His Nutrition [1:19:07] End of the Podcast Ben: Hey, what’s up you guys? It’s Ben Greenfield. The podcast episode you’re about to listen to is with this dude named Tom Bilyeu. Complete badass. This guy, he’s created I believe almost a billion dollar evaluated company, and I’ll tell you more about his bio when I interview him, but super-duper interesting dude. I always like to interview these guys who have amazing morning routines, and this guy thinkitates, he meditates. You’ll get a lot out of today’s show. Speaking of getting a lot out of these stuff, you should check out the sponsor for today’s show, GainsWave. GainsWave, I went to their clinic in Miami, Florida, and I got this stuff called high-frequency acoustic sound wave therapy which opens up old blood vessels and stimulates the formation of new blood vessels in your nether regions. Guys and girls can use this, and you walk out of there feeling as though guys, you’re like a 15-year old boy, and ladies, I’m not a lady. I don’t have one of those things down there that ladies have that I have to be careful not to mention in this podcast episode so it doesn’t get mentioned as explicit, but basically ladies, you’ll feel awesom Continue reading >>

How To Follow A Cyclic Ketogenic Diet

How To Follow A Cyclic Ketogenic Diet

There is a ton of information floating around the internet on fasting and ketogenic diets. What is lacking is the fundamental explanation of why it is so powerful and more advanced techniques to take it to the next level. I’m going to break down the science and show you how to follow a cyclic ketogenic diet in a way that is best for your body. It seems that so much of the information available is one size fits all. Something you quickly learn as a clinician, however, is that no such thing exists. That’s why I created this article to help as many people as possible find that sweet spot where they can feel amazing following a ketogenic diet while avoiding common downfalls. Cyclical Ketogenic Philosophy While a strict ketogenic diet was all the rage at first, people began to pick up on negative effects of long-term carb restriction. While a strict ketogenic diet still has its place for special cases, we are starting to realize that a cyclic ketogenic diet tends to give us the best of both worlds. The cyclical ketogenic diet is based off of the feast or famine cycle. This is exactly what it sounds like, you go into a fasted (famine) state for a period of time, followed by a feasting period. This cycle is similar to the kind of eating pattern our foraging and hunting ancestors would have followed as a natural consequence of their lifestyles. Consequently, it seems like this kind of cycle has many great benefits for health and vitality. Famine Fasting is simply the time you spend not eating. Modern day, since we have an abundance of food all the time, fasting is used as a way to mimic a state of famine. When we fast, we are essentially sending our bodies a signal that food is scarce. As a result, our incredible bodies make physiological adaptations that allow us to surviv Continue reading >>

The Real Deal On Fat Loss Diets – Part 2: The Ketogenic Diet And Carb Cycling

The Real Deal On Fat Loss Diets – Part 2: The Ketogenic Diet And Carb Cycling

In part 1 of this two-part series investigating the best diets for fat loss and optimal health, we explored the pros and cons of the Paleo Diet and compared this plan with the typical high carb/protein and moderate fat bodybuilding regime followed by millions of fitness devotees the world over. Now we will turn our attention to two further purported fat loss and health boosting dietary approaches, the Ketogenic Diet and Carb Cycling, both effective in their own way but also controversial in many respects. The Ketogenic Diet A high fat, moderate protein, low carbohydrate nutritional approach, the ketogenic diet was first popularized in the 1920’s and 1930’s as a non-pharmacological way to treat seizure activity resulting from epilepsy. However, following the release of a newer and more sophisticated range of anticonvulsant drugs, this diet was largely abandoned. Ketone bodies – free fatty acid energy substrates – are produced when fat is converted to fatty acids in the liver to replace carbohydrates as a fuel source. People living with epilepsy are not the only population to have benefitted from the ‘keto’ method. Bodybuilders and fitness enthusiasts have also hopped on the keto bandwagon with hopes of carving excess fat from their physiques, and esteemed trainers such as Dave Palumbo routinely use this method to dial their clients in before bodybuilding events. How It Works When our diets are depleted of carbs we enter a state of ketosis due to low glycogen levels. It is during ketosis that our brain consumes the aforementioned ketone bodies (β-hydroxybutyrate and acetoacetate), formed during a process called ketogenesis, in order to prevent muscle protein depletion. As the rationale goes, fat stores are then used for energy in the absence of carbohydrates, Continue reading >>

Cyclical Ketogenic Diet For Athletes

Cyclical Ketogenic Diet For Athletes

Cyclical ketogenic Diet for Athletes | Ketogenic Diet Muscle Loss | Keto Diet Muscle Gain | Ketogenic Cyclic Diet Plan What if there was a way that you could eat as many carbs as you like on the weekends and still have the bodybuilding figure that you would love? Sound too good to be true? The reality is this is possible when you consider a cyclic ketogenic diet, or what others call “carb cycling”. This is essentially a low carbohydrate diet that allows you to load up on carbs intermittently and exercise regularly. This type of diet will help you maximize fat loss and at the same time, allow you to engage in high-intensity exercise. What is the Cyclical Ketogenic Diet? The cyclical ketogenic diet allows you to build muscle and lose fat by strategically eating carbs throughout the week. Essentially, during the week days, you limit your carb intake and exercise three days; say Monday, Wednesday, and Friday. Then, when the weekend comes, you skip exercising and load up on your carbs. The advantage of loading up on carbs on the weekends is that your body will store some of those carbohydrates in your body, so you can use them as energy for the following week. This helps your body by keeping it from going into starvation mode. The added energy will give you what you need to get through the following week while you’re limiting your carbohydrate intake. This is quite helpful while you’re on the ketogenic diet, because oftentimes, it’s challenging to give up those carbs completely. By the end of the week, most people are ready to have some good old-fashioned carbs and enjoy the foods they love. At the same time, it feels good to know that you’ll be limiting your carbs during the week and burning off what’s your storing. Following a Cyclical Ketogenic Diet Health e Continue reading >>

Not Losing Weight On Low Carb? Try Carb Cycling.

Not Losing Weight On Low Carb? Try Carb Cycling.

Carbohydrates are just as addictive as nicotine, if not more. The first time I quit smoking after fourteen years, I quit it for two years. Then one night at a party I was offered a cigarette by someone I hadn’t seen for a while and I, figuring I was “cured,” lit it up. The next day I bought a pack and jumped right back into smoking a pack a day for three more years before I finally quit again (2.5 years now!) When it comes to carbohydrates, I don’t see a difference. Last year on my birthday, after doing keto for a solid six or seven months, my wonderful fiance got me a doughnut cake as a cheat day treat. A doughnut, the size of a cake. I figured hey, it’s one day, one doughnut. But it wasn’t. The minute carbohydrates were back in my system it was as if they were never gone. And suddenly we were ordering Dominos and drinking Coca-Cola. And again. And again. In fact, I never ate pizza regularly or drank soda until that moment. It’s like one big doughnut was a gateway drug to everything bad, even things I didn’t eat before. Eight months and 20lbs later we were able to get the will power together to quit them again. Losing Weight on a Low Carb Diet If you’re on a low carb diet, you don’t need me to tell you the benefits. Some do it for weight loss, others for mental clarity, and others for illnesses like cancer and alzheimers. But remember, quitting carbs doesn’t mean quitting real food. Every day I eat grass-fed meat, organic greens like spinach, and even berries. If you choose to drink diet coke and processed things loaded with fake sugars, with a block of cheese for lunch, you’re not making yourself healthier, you might even be damaging your body rather than helping it. One thing I’ve learned from quitting carbohydrates and then falling off the Continue reading >>

Cyclical Ketogenic Diet For Fat Loss

Cyclical Ketogenic Diet For Fat Loss

Struggling to lose weight with keto? Maybe you should consider the cyclical ketogenic diet for fat loss. But before I get into the nitty-gritty of how it works we need to go through some of the basics. The Cyclical Ketogenic Diet in a nutshell – – you eat keto for a given period and then have massive refeeds with a lot of carbohydrates. You might ask: “Why would you want to do that? What are the benefits of cyclic ketogenic dieting?” It’s true that establishing a state of nutritional ketosis takes time and effort. However, it’s not magical. Ketones won’t make you burn off blobs of fat at the swing of a wand. The only metabolic advantage of ketosis has to do with satiety, reduced hunger, lower insulin and blood sugar levels. People lose weight on keto because they will unconsciously begin to eat fewer calories and the suppressed insulin allows the body to release fat cells and burn them off as energy. Even though I think the standard ketogenic diet (SKD) is perfectly healthy and sustainable for practically everyone, it still has its cons and negative side effects – the dark side of keto. You might develop some mineral deficiencies, most popular of which are iodine, zinc, selenium, magnesium, potassium, and vitamin-K. Thyroid functioning can also suffer on people with a predisposing medical condition or during initial adaptation. What ensues is a suppressed metabolic rate and other hormonal imbalances Electrolyte imbalances may occur because the body holds onto less water when on keto. Social pressures are probably the most common reasons why people fail the ketogenic diet. They just can’t seem to avoid events and places where there are carbs. In regards to burning body fat, low thyroid is at the top of the list. This can be addressed with either a lot o Continue reading >>

The 3 Ketogenic Diets Explained: Skd, Ckd & Tkd

The 3 Ketogenic Diets Explained: Skd, Ckd & Tkd

Whether you want to gain power, endurance, speed, or muscle, this call all be done through a ketogenic diet. Training While in Ketosis It’s important to know what’s going in your body when you’re training, how those nutrients are being utilized, and how to maximize their effects. Here are some reasons why people find it difficult to stay in ketosis while on a training regimen: Too much protein = knocked out of ketosis Too little protein = lose muscle mass Too many fats = gain body fat Too little fats = low energy levels Too many carbohydrates = knocked out of ketosis Nutritional Needs of a Ketogenic Diet One of the first, and most important things to consider here, is your caloric intake. To find out what your caloric and nutrient needs are, you can visit our keto calculator. If you want to lose weight, subtract 10-15% of your calories from your TEE. If your goals are to gain muscle, increase your calories by 10-15% of your TEE. Easy enough, right? Well, it’s a little bit more complex than that. You have to bring your macronutrients into play and make sure you are hitting the targeted amount. In terms of percentages – you will want to do: For example 110g protein, 150g fat, and 15g carbs will break into a 55% / 40% / 5% split of fats, proteins, and carbs respectively. You can eat once a day, twice a day, or 10 times a day – just be sure you’re hitting your macros and drinking enough water. Once your body enters ketosis, it will start using ketones as your primary source of energy (instead of glucose). While studies show that ketones (fats) are more efficient for the body to use, most people find that they never reach their peak performance without glucose (carbohydrates). Variations of the Ketogenic Diet There are 3 different styles of the keto diet: Stand Continue reading >>

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