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What Fats Are Good For Keto?

Healthiest High Fat Foods

Healthiest High Fat Foods

Let’s be honest: eating lots of fat is one of the best things about your low carb diet. This isn’t a gimmick. It’s hard science. Find the foods, grab some recipes and add more healthy fats to your plan. 14 high fat low carb foods and health benefits Easy high fat keto recipes and food combinations Real-Life HFLC meal plan Fat is Your New Skinny If you want to bust a plateau or lose more fat than ever before, stop depriving yourself. Start eating these healthy high fat low carb foods. Saturated fat is traditionally forbidden in most diets, but it actually helps a low carb diet. Healthy fat increases your HDL (good) cholesterol, which helps remove plaque from your artery walls. In turn, decreasing your risk of heart disease. Eating more fat keeps you fuller, longer: the key to reducing your daily calories without feeling deprived. Increasing your fat intake accelerates your fat burning. How to Increase the Fat Don’t be afraid to eat healthy, high fats! With the absence of carbs, fat is your body’s primary fuel source. But pushing fat levels even higher while cutting carbs makes a big difference in the amount of fat you’ll burn. We are all unique. Low carb dieters require varying levels of fat, protein and carbs to meet different weight loss goals. During ketosis, the fat levels are very high. See how you respond to various foods. Simply adjust the recipe ingredients to adjust the percentage of fat. 14 High Fat Foods Perfect for Ketosis Coconut oil is a healthy source of saturated fat. Coconut oil is an immediate source of energy and isn’t stored as fat. Adding this quality fat to your diet helps you burn more fat in ketosis. It’s high lauric acid content boosts your metabolism, and helps support healthy thyroid functioning. Coconut oil helps skin heal fast Continue reading >>

A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health

A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health

Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because it eventually causes you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage. To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet? This guide will tell you everything you need to know about a ketogenic diet – how you can apply it to your lifestyle and what positives you can reap from it. The Various Benefits of the Ketogenic Diet A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health. There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier than their current state. You’ll be excited to know that a ketogenic diet can help with the following: • Weight loss If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were Continue reading >>

The 'eat This Not That' Guide To The Keto Diet

The 'eat This Not That' Guide To The Keto Diet

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go keto with confidence. Fats Eat this: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system. Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafood—to prevent heart disease and stroke and reduce blood pressure. Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism. Not that: Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high Continue reading >>

What Are Fat Bombs And Why Should You Be Eating Them?

What Are Fat Bombs And Why Should You Be Eating Them?

Fat bomb. It doesn't have the most positive of connotations, does it? Greasy takeaways, clogged-up arteries... Oh, you hadn't heard? Fat is no longer public enemy number one. In fact, recent research suggests that saturated fats like coconut oil, butter and even cream can increase our levels of good cholesterol and improve "cardiometabolic risk factors, such as ectopic fat storage, blood pressure, blood lipids (triglycerides), insulin and blood sugar". No wonder, then, that the wellness set is attempting to harness its benefits. What are fat bombs? So what, exactly, is a fat bomb? And does your mid-afternoon Twix count? I'm afraid not - boasting a mere 23.7g fat per 100g, it doesn't even come close to the 85% fat content we're aiming for. Yes, 85%. A fat bomb is similar to an energy ball or bar. However, whilst these tend to be based around carb and sugar-heavy ingredients like dates and oats, fat bombs eschew these in favour of high-fat, low-carb additions such as coconut oil, peanut butter and cream. Why should you be eating fat bombs? OK, let's get a few things straight. Trans fats are bad. Nasties formed as byproducts of the chemical processing undergone by these ‘hydrogenated oils' lower good cholesterol, raise bad cholesterol and appear to promote inflammation and weight gain. However, according to scientists, we should still be getting at least 20% of our daily calorie intake from ‘good fats'. We need fats to absorb fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K, and research suggests that monounsaturated fats (the kind found in avocados, peanuts and olives) can lower ‘bad' LDL cholesterol and increase ‘good' HDL cholesterol. Fats take longer to break down in the digestive tract and slow the breakdown of carbohydrates into sugar, Continue reading >>

The Best Fats To Eat When You’re Keto

The Best Fats To Eat When You’re Keto

A keto shopping list of the best fats to eat when you’re keto. Each of these best fats are rated on their smoke point so you can AVOID free radical damage and the risks associated with it, including immune disorders, neurodegenerative diseases, cardiovascular disease, cancer, and more. There are so many oils out there that it can be dizzying to try and figure out which ones to use, why, when, how, etc. If the wrong oil is used for the job – say you’re sauteing oil with a smoke point of 177°C or 350°F, you’re going to burn the HECK out of your food. I’m sure all of us at one point has burnt our food because we chose the wrong oil for the job. My first couple of months with keto had its fair share of burnt things. Over the years, I’ve developed a list of my favorite keto oils for cooking, light finishing, and salad dressings so that my food no longer burns… at least not because I used the wrong oil. Today’s video runs you through a definitive list of every safe keto oil, their smoke points, and how I like to use them. So…if you’re as clueless as I was about what oils to use, and when, or you’re unsure of which oils are the best for your health, it’s a must-watch. Then next week, I’ll be running through the oils we should be using sparingly and ones to never, ever consume. Or, at least avoid as much as possible. Did you know MCT oil also comes in powdered form? Ya! In its powdered state, it's much easier to use, travel with, and incorporate into your favorite recipes. Plus, if you've experienced digestive issues with MCT oil before, MCT oil powder is a lot gentler on the gut. Check out my favorite brand of MCT oil powder here. Are the fats you use on the list? For video transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF wi Continue reading >>

Understanding A High-fat Ketogenic Diet—and Is It Right For You?

Understanding A High-fat Ketogenic Diet—and Is It Right For You?

While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar. Gottfried recommends the keto diet (as it’s commonly called) to help with a range of brain and focus issues—she finds ketones to be “very efficient fuel for the brain”; she also says it works well for some patients (not all) who want to lose weight but have trouble kicking sugar cravings. We talked to her about who the keto diet is right for (and whom, or when, it isn’t); the nutritional ins and outs of mastering it; and which keto-friendly meals are healthy for practically everyone, regardless of what diet we do (or don’t) practice. A Q&A with Sara Gottfried, M.D. Q What is ketosis? A In most circles, ketosis refers to nutritional ketosis, an optimized state in which you burn fat instead of sugar. Nutritional ketosis has been used to treat epilepsy since the 1920’s and its popularity for mental acuity and weight loss has surged recently. More technically, ketosis refers to a metabolic state in which most of your body’s energy comes from ketones in the blood, as opposed to glycolysis, in which energy supply comes from blood glucose. Ketones are the energy source made by the body (in the liver) when there’s not enough carbohydrates to be burned for energ Continue reading >>

16 Foods To Eat On A Ketogenic Diet

16 Foods To Eat On A Ketogenic Diet

The ketogenic diet has become quite popular recently. Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy (1, 2, 3). There's also early evidence to show that it may be beneficial for certain cancers, Alzheimer's disease and other diseases, too. A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating. Here are 16 healthy foods to eat on a ketogenic diet. Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4). However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5). While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10): Clams: 5 grams Mussels: 7 grams Octopus: 4 grams Oysters: 4 grams Squid: 3 grams Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11). In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12, 13). Aim to consume at least two servings of seafood weekly. Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s. Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegeta Continue reading >>

What Are Ketogenic Fat Bombs, How To Make Them In 3 Easy Steps (plus 12 Ketogenic Fat Bomb Recipes)

What Are Ketogenic Fat Bombs, How To Make Them In 3 Easy Steps (plus 12 Ketogenic Fat Bomb Recipes)

We couldn’t just tell you what ketogenic fat bombs are without also telling you how to make fat bombs! So, this article is a bit longer and will cover what are ketogenic fat bombs and 3 easy steps for making keto fat bombs. If you follow our 3 easy steps for making fat bombs, you’ll be able to make an almost endless selection of keto fat bombs to satisfy your desires. However, if you prefer to follow a fat bomb recipe instead, then at the end of this article you’ll find links to 12 delicious keto fat bomb recipes you can go make right now. If you’d like this entire article (including the list of recipes) emailed to you as a PDF so you can read it at a later time, then just click the green button below: To help you navigate this article on ketogenic fat bombs, below is a helpful table of contents you can click to take you to the section you want to start reading. Table of Contents – Ketogenic Fat Bombs Click to jump to a specific section: What Are Ketogenic Fat Bombs? Ketogenic fat bombs are small snacks or treats that are high in fat and low in carbs (so, literally a fat bomb) that you can eat as a quick breakfast, as a quick mid-afternoon snack, as a pre- or after- workout snack, or as extra fuel during your day. Here are a few facts about ketogenic fat bombs to help you understand them better: 1. Ketogenic fat bombs are often small It’s tough to eat too much of these as they are so high in fat, so they take the shape of small balls or mini muffins. Our favorite way of making them is in muffin pan with liner. That way you don’t get your hands dirty when you make the mixture and they’re super easy (and not messy) to take with you to eat on your way to work or to the gym. 2. Fat bombs can be savory or sweet The majority of the fat bomb recipes tend to be Continue reading >>

Ketogenic Diet Food List: Everything You Need To Know

Ketogenic Diet Food List: Everything You Need To Know

Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs. Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice. If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’r Continue reading >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

The Importance Of Fats In A Ketogenic Diet

The Importance Of Fats In A Ketogenic Diet

There are 3 main types of fats that we see in everyday life. There’s been quite a lot of misconceptions and misinformation that has built up over the years about fats. All of these 3 fats are important to our healthy, and should always be incorporated into your diet. The way that we identify what type of fat we are eating is by the amount that is dominant in the mixture. For example, we call Olive Oil (~75% monounsaturated) a monounsaturated fat and we call butter (~60% saturated) a saturated fat. All real foods will contain a mixture of: Saturated Fats – These fats are necessary and keep your immune system healthy, your bone density normal, and your testosterone levels in check. For years they were dumped into the danger category along with trans fats, but studies have proven them to be necessary time and time again. They have also been found that they have no association with risk of heart disease. Foods that have them include meat, eggs, and butter – food that we have been eating for thousands of years. These fats will improve HDL/LDL cholesterol levels. Polyunsaturated Fats – These are usually seen in the form of vegetable oils and have been hailed as wonderful, but in fact, are normally highly processed. All of those “heart healthy” margarine spreads we see – avoid them. Studies have shown that the rising rates of heart disease are linked with liquid vegetable oils and trans fats – not saturated fats. Don’t get this confused, as fatty fish is also high in polyunsaturated fats, and these are great for you. Takeaway note is that processed polyunsaturated fats are bad (will worsen HDL/LDL cholestertol levels) and natural polyunsaturated fats are good (will improve HDL/LDL cholesterol levels). Monounsaturated Fats – These are pretty well known and a Continue reading >>

Is It Ever A Good Idea To Eat A High-fat Diet?

Is It Ever A Good Idea To Eat A High-fat Diet?

The dieting world keeps fluctuating between its lead villains. Now that we officially hate sugar, can every meal be loaded with butter, bacon and avocado instead? When the low-fat-everything craze peaked in the late '90s, Australians did not magically become leaner and healthier. Instead, twenty years on, we have an unprecedented level of obesity on our hands. By now we have figured out that the other side of a ‘low fat’ food label should say ‘probably high sugar, will make you fat anyway’. As the case against sugar is mounting, that leaves dietary fats in an interesting situation. No longer the enemy, fatty foods are enjoying a comeback of sorts. The trend is especially prominent within circles adopting the #keto lifestyle. On social media it stands for a parade of athletic bodies, hard-boiled eggs, odd-looking smoothies and a truckload of avocados served in every way imaginable. Keto is short for ‘ketogenic diet’, a scientific approach to going (very) low carb. “The idea of a ketogenic diet is that you restrict carbohydrates to such a low level that your body is mostly using its fat, or the fat that you eat, as its energy store,” explains research scientist and nutrition expert Dr Tim Crowe. This process is called ketosis. “When it's doing that, it produces these things called ketones in your bloodstream. Everybody has ketones in their blood, but on a ketogenic diet the levels are much higher.” The ketogenic diet is actually a medical treatment for children with hard-to-treat epilepsy; when the brain starts using ketones instead of glucose as an energy source, this can also reduce the frequency of epileptic seizures. But lately ketosis is starting to become popular outside its narrow medical application. “Over the last five or ten years there's b Continue reading >>

3 Reason Why “fat Bombs” Are Part Of The Ketogenic Diet

3 Reason Why “fat Bombs” Are Part Of The Ketogenic Diet

Written by: Lindsay Sibson Intuition: the ability to understand something instinctively, without the need for conscious reasoning. OOOOH, we all have it. You know, that little voice inside of your head that helps you make decisions and often gives you a “gut feeling” about what to do. Except when it doesn’t. This is precisely what happened when I first heard about eating “Fat Bombs.” Just the name alone sounds like it adds a few pounds to your waistline! Eating FAT to burn fat… certainly against my intuition. That is… until I tried it and it FREAKING WORKS! Here is why you need to start using *healthy* fats for fuel, which is made simple when you make “fat bombs.” It’s all part of a ketogenic diet: What Is A Ketogenic Diet? The ketogenic diet is: Low carb and high fat diet Trains your body to get its energy from KETONES and not glucose What Are Ketogenic “Fat Bombs?” Small snacks or treats that are HIGH in fat and LOW in carbs Make a great, quick and healthy breakfast Can be used as pre or post workout fuel Similar to an energy ball or bar – BUT focused on a high healthy fat content Why “Fat Bombs” Are Part Of The Ketogenic Diet Loaded with healthy fats that help lower inflammation in your body Keep your body in a fat burning state (ketosis) Made with stevia, a natural sweetener that won’t screw with your blood sugar levels Are easy to make and can be made to be vegan: lactose free, casein free Place all of the ingredients in a pot and warm over low heat until combined. Gently stir to mix thoroughly. Pour the mixture into silicone molds and place in the freezer for 30 minutes. Once solid, they are ready to eat! Pop one out of the mold and enjoy right away (it will melt if left out too long). To amp up the flavor, you can add your favorite Continue reading >>

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>

Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.

Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.

Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and plenty of oily dressing. Sorry folks, no alcohol on this diet. Even red wine is out. The ketogenic diet gets its name from a process called ketosis. Ketosis happens when your body doesn’t have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Weight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date suggests that initial weight loss on the keto diet is impressive but Continue reading >>

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