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What Fruit Is Keto Friendly?

Top Keto Friendly Foods

Top Keto Friendly Foods

One of the things that people frequently ask when starting their keto diet is "What things can I eat?" While the diet might sound obvious, there are some foods that are tricky and others that seem harmless, but really aren't. For example, let's look at barbeque sauce. BBQ; one immediately thinks of tomato paste, spices, and vinegar. All of those sound keto friendly, but one look at the label of almost any bottled BBQ sauce and you will find tons of, you guessed it, sugar. Always read labels for hidden sugars and their list of carbs so you aren’t surprised later on. In a nutshell, think REAL food. This means eggs, full fat dairy, nuts, meat, plenty of vegetables and some fruit. You will find an in-depth list of keto friendly foods, beverages, and condiments here or click here for our top pick Keto Snacks. Keto-friendly Proteins These could contain dairy and/or gluten, so be sure to read the labels on everything! Almonds Bacon (uncured or sliced) Pork belly Beef Brazil Nuts Chicken Thighs, with skin Chicken Wings, with skin Duck Eggs Fatty fish (sardines, salmon, cod) Frog legs Goose Ground Beef, regular Ground Pork, regular Hemp Seeds Hemp Protein Lamb Chops Lobster Mussels Oysters Pate Pepperoni Pheasant Pork Quail Rabbit Steaks Pork or Beef Sausage Pork Rinds Pork Shoulder Pork Spareribs Pumpkin Seeds Salmon Sardines Scallops Tuna Turkey Veal Venison Keto-friendly Carbohydrates Some of the foods below will have more carbs than others. Always check to see how many carbs are in each serving if you want to avoid going over your carb intake for the day. Artichoke Hearts Asparagus Avocado Bean Sprouts Bell Pepper Bok Choy Broccoli Brussels Sprouts Cabbage Cacao Powder Cauliflower Chia Seed Cucumber Eggplant Flax Seed Garlic Kale Leafy Greens (Swiss chard, bok Choy spinach Continue reading >>

What Carbohydrates Not To Eat On Keto

What Carbohydrates Not To Eat On Keto

Starting a ketogenic diet can be difficult for some. It’s basically the complete opposite of what most people are used to eating. So many mistakes to make, habits to change and things to learn. One of the most important things you need to know is what not to eat on keto. This mysterious metabolic state called ketosis is a shift that happens within our biology. It’s an adaptive response that changes the use of glucose as the body’s main fuel source into using ketones for fuel. It occurs over after fasting for several days or restricting one’s carbohydrate intake to a bare minimum. Usually, the guideline is less than 30-50 grams of NET carbs. Adaptation can take up to 2-3 weeks. This changes the liver’s digestive enzymes into preferring fat for energy production. The macronutrient ratios on keto are approximately 70-80% fat 15-25% protein <5% carbohydrates. What is Ketosis in Macros The foods eaten on a ketogenic diet are primarily fatty meat, eggs, nuts, cruciferous vegetables, butter, oils and fat upon fat – bacon strips upon bacon strips. You can’t just eat anything on keto if it fits your macros (or mouth). During adaptation, you have to be even more meticulous because the body will gladly default back to a sugar burning metabolism whenever it can. However, there’s a big difference between burning glucose and fatty acids. The difference is in quality. Nutrition is a powerful tool that causes specific adaptation to occur in the body according to exactly what we digest. If you want to get into ketosis, then you need to know what foods not to eat on keto. The biggest devil in this is sugar. Glucose is the direct opposite of ketones and the two can’t co-exist. If there’s excess glucose in the bloodstream, then the body will definitely not be in a state 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 >>

Olives: The Magical Fruit

Olives: The Magical Fruit

Most of us who have been on a ketogenic diet know that fruits are to be avoided, with maybe the exception of those “technically” fruits like avocados and tomatoes. However, olives are also one of those magical fruits that can be worked into a keto lifestyle! Olives are an incredibly versatile food that have been cultivated by humans for 1000s of years. We’re all familiar with the typical “green” and “black” olive varieties, but the olive rabbit hole goes deeper than you may think. First of all, green and black olives aren’t really different varieties of olives; they’re just picked at different stages of ripeness. Black olives are picked at the peak of ripeness, so they usually end up being softer with a more mild flavor. Green olives are picked at various degrees of un-ripeness, meaning they will be more dense and bitter. This time difference, as well as the region the olives are from, and the method for curing them, is what gives olives their diverse flavor profile. Olives can be cured in different solutions to give them different unique tastes. Many olives are soaked in a solution of lye and water to soften them. This process takes a very short time, but unfortunately also removes most of the nutrients of the fruit. Other olives are cured in a bath of brine water, which can take several months, or air-cured, which causes some wrinkling of the olives but preserves the strong flavor and nutrient profile. In 1910, a process was discovered in order to can black olives, which previously were different to transport because they would discolor. This involved lye-curing green olives in an oxygenated solution to turn them black, then treating them with ferrous gluconate to preserve the color. If possible, avoid buying canned black olives that have been “sta Continue reading >>

Keto Diet Food List: 101 Ketogenic Foods

Keto Diet Food List: 101 Ketogenic Foods

There are many articles on the benefits of ketogenic diets and how to implement them. If you’ve decided to give keto a try, then this resource provides a complete keto diet food list of 101 foods. Although higher carb foods are technically possible on a ketogenic diet (the total carb count is what matters), this list only features very low carb foods. For this purpose, each of the foods contains less than 10g of total carbohydrate per 100g. While this 10% limit isn’t strictly necessary, this resource aims to provide you with a list of definite ketogenic foods at a glance. For a slightly more liberal keto shopping list, see this guide. Each food shows the grams of each macronutrient (carbohydrate, fat, protein) it contains per 100g. Animal Fats and Cooking Oils When using added fats in your diet, it’s better to choose heat-stable saturated fats and/or fruit oils. Despite being ketogenic, omega-6 vegetable oils are heavily refined, and they are not healthy, hence their absence. Name of Food Carbohydrate Fat Protein 1. Avocado Oil 0 100 0 2. Butter 0.1 81.1 0.9 3. Coconut Oil 0 100 0 4. Extra Virgin Olive Oil 0 100 0 5. Ghee 0 99.5 0 6. Goose Fat 0 100 0 7. Lard 0 100 0 8. Macadamia Oil 0 100 0 9. Red Palm Oil 0 100 0 10. Tallow 0 100 0 Condiments and Sauces There are various keto-friendly condiments which can fit into the diet. However, for mayonnaise, most products on store shelves are full of unhealthy vegetable oils. Name of Food Carbohydrate Fat Protein 11. Apple Cider Vinegar 0.9 0 0 12. Hot Sauce (sugar-free) 0 (per serving) 0 0 13. Kimchi 3.6 0 1.8 14. Mayonnaise 0.6 75 1 15. Mustard 5 4 4.4 16. Parmesan Cheese 4.1 29 38 17. Pesto 5 50 18 18. Sauerkraut 4.3 0.1 0.9 19. Soy Sauce / Tamari 4.9 8 0.6 Dairy Don’t fear high-fat sources of dairy such as cheese an Continue reading >>

Low Carb Fruits List: Searchable Guide To Carbs In Fruit

Low Carb Fruits List: Searchable Guide To Carbs In Fruit

Here it is, the definitive low carb fruits list! This list comes highly requested by my readers who need to know: what’s the verdict on carbs in fruit? Is there any such thing as “keto fruit” or is it too good to be true? After receiving such positive feedback on our low carb vegetable list, I wanted to create a searchable, sortable guide to display a low carb fruits list as well. And as always, don’t forget to PIN it for later! Can you eat fruit on the keto diet? The answer is… it depends. Some fruits can be enjoyed in moderation, some you should avoid at all costs and some you probably thought would be high in carbs but were surprisingly low. There are also quite a few low carb fruits that are technically vegetables. When it comes to the nutrient composition and carb content of fruit, it’s a mixed bag. Some of these will come as no surprise, but hopefully, you’ll find something new you can incorporate into your diet. Carbs in Fruit People are scared to eat fruit on the keto diet because there are carbs in fruit! I was one of them. After all, fruit is nature’s candy. That doesn’t mean it needs to be avoided completely. It just says we need to do a little research and figure out what choices are best suited for our diet. If you are following a ketogenic diet, be sure to track and measure your fruit intake to align with your goals. If any form of sweets sends you flying off the rails into some sugar-filled downward spiral, then maybe just avoid fruit altogether. I’ve been there; I get it. The fruit you can enjoy on a low carb diet: Fruits that aren’t so sweet. Fruits that are tart or savory tend to have much smaller amounts of natural sugar, making the overall carbohydrate count relatively low. You’ll see quite a few of these in the low carb fruit Continue reading >>

Ketogenic Diet: What Not To Eat On Keto

Ketogenic Diet: What Not To Eat On Keto

When you start off on a diet it is important to understand what you can eat and what you can’t eat, otherwise, it really isn’t a diet. The same thing applies to the ketogenic diet. There are certain foods that you can not eat if you wish to stay in a state of ketosis. Thankfully, the the list of keto-friendly foods that you can eat is so long that you really shouldn’t have a problem finding a lot of recipes that you enjoy and are keto-safe. The purpose of this post is to talk about the different foods that you should avoid on keto because if you aren’t prepared you can easily mess up and knock your body out of ketosis. Foods to Avoid on Keto One of the interesting things about keto is that a lot of your cravings being to disappear. When you see the foods that you can’t eat your first thought might be “there is no way I’m going to be able to give up that.” However, once you’re in ketosis you understand that many of the things you craved were simply caused by the carbohydrates within them. This is why in our weight loss manual we start people off with a carb detox so they can see the benefits of no longer craving carbs. Another blessing of being in the age of the Internet is that 1000s of people have shared different substitutes for the foods they enjoy. If you are hoping to find some substitutes for the foods that you can’t eat below then check out our post on low-carb substitutes. Grains and Starches Let’s face it, bread is a big deal. A lof people eat bread every single day in some form. It’s very convenient to be able to run down to Subway and pick up a sandwich. Bread goes with every meal so when people hear that they have to give it up for keto they turn their back and try to find another diet. But grains cause your body problems. You know th Continue reading >>

Low Carb Food List – What You Can Eat & Drink On Keto

Low Carb Food List – What You Can Eat & Drink On Keto

Low Carb Foods and Drinks! Eating on a keto or low carb diet may feel limited at first but as most long-term low carb-ers would agree, it gets better! You get more creative and discover a new world of interesting and delicious foods. A diet full of bacon and butter is a diet you can easily adapt to! Every Day Basics At A Glance: You want to make sure to eat the following on a daily and weekly basis: healthy fats and oils, meat, fish, veggies, eggs and unsweetened dairy. Definitely avoid: sugar, grains, vegetable oils, trans fats, fast foods, margarine, low-fat/diet products and processed foods in general. Low Carb Food List – An In-depth Breakdown Healthy Fats & Oils: Coconut oil, butter, lard & bacon fat, olive oil, avocados, fish oil, flaxseed, chia seed. Stay away from bad fats like vegetable oils. Read more about good fats and bad fats. Meats: All are fine. Chicken, beef, lamb, pork, venison, etc. Grass-fed is the healthiest. Fish & Seafood: All are fine. Salmon, cod, shrimp, octopus, tuna, tilapia, bass and others. Wild-caught is the healthiest. Vegetables: All non-starchy veggies are fine. Spinach, zucchini, yellow squash, broccoli, mushrooms, cucumbers, onion, garlic, cherry tomatoes, spaghetti squash, etc. Vegetables other than potatoes, corn and large tomatoes are low in carbs and should be consumed multiple times daily. Eggs: Omega-3 enriched, pasture-raised organic are best. Check out our full Egg Buying Guide! Full-fat Dairy: Cheeses, unsweetened almond milk, heavy cream, yogurt, butter. Any dairy low in carbs and high in saturated and/or monounsaturated is generally good. Nuts and Seeds (in small amounts): Almonds, walnuts, macadamia nuts, cashews, sunflower seeds. Flour Replacements: Almond flour, almond meal and coconut flour. Berries (in small amounts) Continue reading >>

Keto Friendly Fruit

Keto Friendly Fruit

Keto Friendly Fruit admin 0 As you know, the ketogenic diet is an extremely low-carb diet, consisting mostly of meat and seafood, cheese, veggies, nuts and seeds, and lots of healthy fats. While fruit is not at the top of the approved list, there are some that you can have as long as you stay under your required macros for the day. Here are some of the low-carb fruits you can eat when you are on the keto diet. Choose Berries First Berries are among the best low-carb fruits you can have while you are on the keto diet. They are going to be the lowest in carbs, plus are filled with nutrients to help you have well-balanced meals and snacks. Strawberries, raspberries, and blackberries all have 6 grams of carbs for a single serving, which is about a handful of berries. They are great to add to your summer salads, have as a snack, or eat when you want something sweet without added sugars. Berries make a great addition to the Keto Fuel Meal Replacement Shake! Blueberries are also relatively low, but at about 12 grams of carbs per serving, aren’t the best option unless you are having less than a full serving of them. Image From www.dietdoctor.com Fruit Under 10 Grams Per Serving There are also some other fruits that are relatively low as well, though you definitely should only have them when you have some extra net carbs left for the day. These are each around 10 net carbs or just below, so it is nearly half of the carbs you can have for the day. However, if you find yourself at the end of the day with enough macros left, it is a great treat. They are also good if you decide to do carb cycling with days where your carbs are a little higher than 20 net per day. Some low-carb fruits with 10 or less net grams per day are: Cantaloupe Coconut Lemons Peaches Plums Image From www.die Continue reading >>

Low Carb Fruit

Low Carb Fruit

Use these low carb fruit suggestions to add flavor to muffins and smoothies, or add to heavy cream for a great dessert or side to a meal. Caution, though. Some people are sensitive the even the sugar in fruit, and in that respect, fruit is just like candy when it comes to what happens to sugar and insulin levels in the blood. Fruit with Less Than 5 Net Carbs These serving sizes of fruit have only 5 grams of net carbs (carb minus the fiber). 1/2 cup of raw strawberries (3.3 net carbs) 1/2 cup of raw raspberries (4.2 net carbs) 1/2 of a medium peach (4.3 net carbs) 5 whole sweet cherries (5.1 net carbs) 1/2 of a kiwi fruit (4.3 net carbs) 1 medium apricot (3.2 net carbs) 1/2 medium Haas avocado (3.7 net carbs) Fruit with less than 10 Net Carbs These serving sizes of fruit have less than 10 grams of net carbs (carb minus the fiber). 1 cup of raw strawberries (6.6 net carbs) 1 cup of raw raspberries (8.4 net carbs) 1/2 cup of raw blueberries (8.6 net carbs) 1/2 cup of raw boysenberries (8.0 net carbs) 1/2 cup of blackberries (5.9 net carbs) 1/2 cup raw grapes (7.1 net carbs) 1/2 cup raw pineapple (8.7 net carbs) 1 raw plum (8.6 net carbs) 1 medium tangerine (9.4 net carbs) 1 raw lime (7.1 net carbs) 1/2 medium apple (9.0 net carbs) 1/2 Valencia orange (5.2 net carbs) 1/2 cup raw honeydew melon (7.8 net carbs) 1/2 cup raw cantaloupe (5.7 net carbs) All of my books are available in electronic PDF, and now in paperback on Amazon! Done with Low Carb Fruit, back to Low Carb Recipes Continue reading >>

11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet

11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet

Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily. But on keto, not all vegetables are good to have. Why? Because vegetables contain carbs! This is one of those mind-blowing facts that seems to take people aback. Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables? I can’t tell you why they’re there. They’re just there. They aren’t crazy like in bread but they are there depending on the vegetable. In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet. What Vegetables Can You Eat on Keto? An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis. If the vegetable grows below ground then you should stay away. Celery Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume. I guess that’s why it’s pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter. Please don’t mix both together because that is just gross. Really gross. Spinach Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack I’ll grab a handful of spinach, pour some ranch on it, and I’m good to go. One of my favorite keto recipes is this Spinach Mexican Casserole. Funny thing is that I absolutely hated spinach as a child. Now? It’s not so bad. Asparagus If you could marry Continue reading >>

Low Carb Fruits For The Ketogenic Diet

Low Carb Fruits For The Ketogenic Diet

The top three “fruits” on this list hardly exemplify the prototypical image of fruits in our minds, and it should come as no surprise. Fruits are typically banished from everyone’s keto diet shopping list, and for good reason. They simply pack too much sugar, and sugar is what we’re supposed to be avoiding at all costs, right? While this assertion may be true for most fruits, it turns out that there are a few delicious berries that provide very manageable carb content at a reasonable serving size. Two ounces of raspberries every day would certainly be enough for most people. You can always grab another 2oz for a total of 14 grams of net carbs. This will require some macro gymnastics if you’re hoping to enjoy balanced meals for the rest of the day, however. Advertisement The net carb content of the acids near the top of this list actually accounts for more than a few generous squeezes. In other words, a wedge of lime is not going to be your downfall. And yes, the blueberry barely placed. What a disappointing showing for the fruit of intellectuals. With roughly 7 grams of sugar per 2 ounces, the kick is hardly noticeable. One could never guess based on the subtle bite each dainty berry provided for our tastebuds, as they were just that. Subtle. Too subtle for the price of admission. The rest of the berry gang just may be better off without it, but then again, stock photographers play by different rules. Advertisement Time to address the elephant in the room. Rhubarb is not a fruit. Or at least, rhubarb fails the eye test at first glance. It looks like red celery. When raw, it feels like celery. Hard, bitter, fibrous, and about as enjoyable as a spoonful of cough syrup. Except, that’s not rhubarb at all. Rhubarb measures like a vegetable but tastes like a fruit Continue reading >>

8 Things To Avoid On A Keto Diet

8 Things To Avoid On A Keto Diet

There are many guides telling you what to eat and drink on a keto diet. It can however sometimes be good to also know what to not eat or drink on a keto diet. Since that food that are good for a keto diet are foods that are very high in fat and low on carbohydrates the opposite should therefor in general be avoided. That means food that is low in fat and high in carbohydrates. But there are also some things that can be hard to know if they are good for you or not. Diet soda Diet soda might seem like something that is good to drink at a low carb diet since they do not contain any sugar or carbs. However there is a danger with these and that is the artificial sweeteners that are used as replacement for the sugar. Everyone’s bodies react differently to these sugar substitutes. Some people can drink diet soda without any problem when on a keto diet and others can not have a single glass of it without interrupting their diet and their ketosis. Low-carb sweets There are many different low carb sweets out there that claim they are good for a low carb diet. However most of these often contain processed food and also in many cases a relative high amount of carbohydrates. It does not seem like a lot when it says 4 net grams of carbs but if you eat 2 or 3 of these candy in one day it quickly becomes quite many carbohydrates. avoid sweets on keto diet Processed or packaged foods Try to avoid processed or packaged food. They often come with added artificial additions. Did you e.g. know that crashed bugs are used as red food coloring or that there sometimes is duck feathers in your bread. Get natural food and try to avoid processed and packaged food. No matter if you are on a low carb diet or not, this kind of things is not good for you. Different Fluids Fluids with a high carbohyd Continue reading >>

9 Surprising Foods To Avoid On A Ketogenic Diet

9 Surprising Foods To Avoid On A Ketogenic Diet

The ketogenic diet is becoming popular as a way to increase muscle gains while reducing fat. While this diet tends to be simple and easy to follow, there are a few common pitfalls. The following ten foods may seem to follow the rules of the keto diet, but are actually a break in the diet for a variety of reasons. Read on to find out what surprising foods keto followers should avoid, as well as keto friendly substitutes. Grapes Many fruits are okay on the keto diet in moderate quantities. Grapes, however, are not one of these acceptable foods. Grapes are almost pure carbohydrate despite all of their other health benefits. Even a small portion of grapes may have enough metabolic effect to slow or stop ketogenesis, slowing fat loss and muscle gains. If a person is craving the juicy sweetness of fruit, they can instead choose keto friendly berries – in moderation, of course. Berries have a low carb content, high fiber, and are full of antioxidants that help repair cells. This grape prohibition includes all grape products such as wine and raisins. Potatoes are a vegetable – what could go wrong? Unfortunately, potatoes and other kinds of starchy vegetables are simply not ketogenic due to their high carb content. Corn, parsnips, and other carby vegetables are similarly verboten. While these vegetables may be healthy for the average person due to their high nutrient content, they simply are not keto. However, most vegetables are perfectly fine for people adhering to a keto diet. Instead of potatoes, reach for leafy greens, broccoli, tomatoes, and other low carb fruits and vegetables. Keto is all about avoiding carb intake. The general rule of thumb is that most vegetables that grow above the ground are perfect for a keto diet, while those that grow below it should be avoide Continue reading >>

Comprehensive Food List For The Keto Diet

Comprehensive Food List For The Keto Diet

In this post you’ll get a full Keto Food list to better help you manage your ketosis plan. Approved Keto Fats The very basis of the keto diet is to encourage your body to use fat as its primary fuel source instead of carbohydrates. This means that quality sources of fats including oils, nuts and seeds should make up most of your caloric intake. Although we’re typically told to avoid eating too much fat, it’s actually a vital nutrient that’s needed by your body to keep every cell in your body healthy. Including more of the right types of fats in your diet is also a great way to promote an efficient metabolism that delivers an even source of energy throughout the day without sudden hunger pangs or cravings. It also increases satiety and makes you feel full for longer while boosting the amount of stored fat that your body burns throughout the day for effective weight loss and healthy weight management. When it comes to including fats in your keto diet, it’s vital that they’re from the right sources. Natural sources of saturated fats, monounsaturated fats and polyunsaturated fats will help your body to enter and stay in ketosis (fat burning mode). To ensure you’re getting enough of these, focus your diet on meats and nuts and use healthy oils and butters to cook with. Try to make sure that you’re getting a good balance of omega 3 to omega 6 fatty acids by including fatty fish as well. Processed fats, i.e. chemically altered trans fats are very damaging to your body and should always be avoided. Keto Approved Meats and Protein In addition to fats, meat is a staple of the ketogenic diet. They’re low in carbohydrates, higher in fats and contain quality protein which aids to maintain lean muscle mass on a low-carb diet. Most fresh meats are also rich in B vita Continue reading >>

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