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What Fruits Are Good For Keto?

The Complete Ketogenic Diet Guide For Beginners

The Complete Ketogenic Diet Guide For Beginners

What Is The Keto Diet? The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more1-6. On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates. Entering ketosis usually takes anywhere from 3 days to a week. Once you’re in ketosis, you’ll be using fat for energy, instead of carbs. This includes the fat you eat and stored body fat. Testing For Ketosis You can test yourself to see whether you’ve entered ketosis just a few days after you’ve begun the keto diet! Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. If the concentration is high enough, you’ve successfully entered ketosis! Note: Any change to the strip color indicates that you are in ketosis. There are other ways of telling you’re in ketosis, though – look for changes in your mood and alertness, as well as a stronger smell in your breath and urine. Many people also report better sleep and decreased appetite when they’re in ketosis. You may be thinking, “but eating a lot of fat is bad!” The truth is, dozens of studies and meta studies with over 900,000 subjects have arrived at similar conclusions: eating saturated and monounsaturated fats has no effects on heart disease risks7,8. Most fats are good and are essential to our health. Fats (fatty acids) an 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 >>

Fruit On The Ketogenic Diet

Fruit On The Ketogenic Diet

The ketogenic diet is a low-carbohydrate diet used as a form of treatment for seizures, as well as a diet to promote weight loss. The premise of the diet is to get you in a state of ketosis so that your body uses its own fat cells for energy, instead of glucose. As all-carb foods, fruits aren't a major part of the ketogenic diet, but that doesn't mean you need to cut them out completely. You should, however, be extra cautious about how much fruit you eat. If you're not sure how fruit might fit into your ketogenic diet, consult your doctor or a registered dietitian for help. Video of the Day The ketogenic diet uses a ratio of fat to carbs to determine the amount of carbs you're allowed to have on the plan. Generally, the ratio is 3 to 4 grams of fat to every 1 gram of carb. For example, if you're following a 1,200 calorie diet, you'd be limited to about 9 to 10 grams of carbs a day, with the rest of the calories coming from fat and protein. Your doctor or dietitian determines the number of calories and carbs you need on your ketogenic diet. Although fruits are low in calories and rich in vitamins and minerals, all the calories come from carbs. The amount of carbohydrates in fruit varies, but a typical serving, which ranges from 1/2 to 1 cup, contains about 15 grams. Being limited to no more than 10 grams of carbs a day on your ketogenic diet doesn't leave you much room for carb-heavy fruit. But you may be able to fit in some fruit on occasion if you choose those with fewer carbs per serving and are careful when measuring. Lower carb fruit options include rhubarb, peaches, casaba melon, starfruit, grapefruit and watermelon. One cup, or 122 grams, of raw rhubarb has 5.5 grams of carbs; 1 cup of sliced starfruit, which is 108 grams, has 7.3 grams of carbs; and 1/2 cup of cu Continue reading >>

I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life

I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life

Bacon became my new best friend on the ketogenic diet.Business Insider A diet that goes against conventional wisdom on healthy eating is gaining momentum among Silicon Valley tech workers. And it involves eating a lot of fat. The ketogenic, or "keto," diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no more than 50 grams a day, which is the rough equivalent of a plain bagel or a cup of white rice. By comparison, dietary guidelines laid out by the US Department of Agriculture recommend consuming between 225 and 325 grams of carbs a day. On the keto diet, the body goes into starvation mode and taps its fat stores for fuel. Studies suggest the low-carb, high-fat diet may promote weight loss, dull hunger, and stave off age-related diseases. More research is needed on its long-term effects, especially in healthy people. An increasing number of health nuts — from the internet entrepreneur Kevin Rose to the podcaster Tim Ferriss — swear by the keto diet. I spent the past two months eating bacon, butter, and avocados to see why the keto movement is so popular. I am no stranger to diets. I've cut sugar, counted points on Weight Watchers, and swapped solid food for Soylent, a venture-capital-backed meal-replacement shake. Here's me eating a doughnut.Melia Robinson/Business Insider I gave up breakfast for a week and drank this caffeinated meal-replacement shake instead » But those usually don't last long. I love food. I'm a chronic snacker. Melia Robinson/Business Insider When I first learned about the keto diet, it caught my interest because dieters could eat seemingly unlimited amounts of healthy fats, like cheese, nuts, avocado, eggs, butter — foods that have high "point values" on Weight Watchers and a 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 >>

Keto Food List & Printable Keto Grocery List

Keto Food List & Printable Keto Grocery List

Today we are sharing this extensive Keto Food List and FREE printable Keto Grocery List. If you scroll down to the bottom you will find links to purchase some keto food products that you may have a hard time finding in your local grocery store. When I first started keto I had a hard time figuring out what I could and couldn’t eat, which is why I decided to create this huge list for you! Today I am sharing the ultimate Keto Food List with a FREE Printable Keto Grocery List. These foods will be a huge part of your new LCHF (low carb high fat) lifestyle. Before you change the way you eat, you have to modify the way you look at food. Most of the foods we’ve been told are bad for us, are good. Of course, many of the foods we’ve been told are good for us (or are better options) are bad. Make sure you understand the basics behind the keto diet before you begin. That’s the only way you will be successful in making this a lifestyle change, and not just another failed attempt at weight loss. Need an easy to view quick list for the fridge? Try this: Low Carb Food List Printable – Carb Chart Note: Scroll down to the bottom of this post to see the different foods I recommend.There are certain spices, and seasonings that are keto-friendly and 0 carbs and I linked to them in this list to make it easier for you. If you have questions, feel free to comment below, email me or check out my Keto Diet Frequently Asked Questions to see if I have already answered the question for someone else. Keto Food List Printable: Keto Food List: This diet is perfect for everyone, but it is not a one-size-fits-all kind of plan. You can’t simply add the foods to your cart go home and eat all you like. You have to know your goals, macros and have a menu plan. Thankfully, we can help you with al Continue reading >>

A Keto Diet For Beginners

A Keto Diet For Beginners

A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite Continue reading >>

The Ultimate List Of Foods To Eat On A Ketogenic Diet

The Ultimate List Of Foods To Eat On A Ketogenic Diet

This is a list of ketogenic diet foods. It includes meats, vegetables, dairy, nuts, seeds, beverages, fats and oils that are allowed on the ketogenic diet. Trying a new diet can be frustrating, difficult, and can even cause irritability. It can be extremely frustrating trying to figure out what to buy at the grocery store or how to prepare it in your home. It can also be very difficult trying to find proper foods when dining at restaurants or friends and family members. Yet, a proper diet can be a very positive change in your daily health. Over time, a diet filled with appropriate nutrition from all food groups should become part of your daily lifestyle. A ketogenic diet is a great source for those who need to produce more ketones. During this diet, keep in mind that you’ll want to be in taking more fatty foods. Because ketosis works through changing your metabolism through using fat as an energy source, you’ll want to be storing more fat than you might have previously. While this can be a daunting thought to overcome, having an appropriate food list should help you establish the ultimate ketogenic diet. There are many options for those looking for a ketogenic healthy diet. Fats and Oils It may sound silly to say that you need to eat fat to lose weight or be healthier. However, the fatty foods that you should be choosing will be filled with healthy nutrients. Fats can be very important to our diet. However, eating the wrong fats can also be very detrimental. Fats should be the majority of your daily intake on a ketogenic diet, so be sure to know that you are eating the right kind of fatty foods. Saturated fats like the contents of potato chips, processed pretzels, cookies, crackers, and other snacks do not fit into the fat category of a ketogenic diet. You need to b Continue reading >>

Can You Eat Fruit On The Keto Diet?

Can You Eat Fruit On The Keto Diet?

Written by: Kat Gal Fruits are delicious and nutritious. But can these sweet candies of nature be part of a proper keto diet? The short answer is: yes, they can (you can calm down now)! Fruits are abundant in vitamins and minerals that your body needs to stay healthy. They are also packed with fiber, keeping your digestive system happy too. But fruits are also naturally high in carbs, so you may question if they mix well with the low-carb, high-fat keto diet. The truth is that as long as you eat them in moderation and keep your overall carb count down, you can enjoy them while on a keto diet. Berries are the best choice for keto-lovers. Berries are some of the best fruits out there, even if you are not on the keto diet. However, if you are following this low-carb, high-fat plan, you definitely want to make berries your fruity staple. If you are trying to keep your carbs low, berries are a no brainer. Berries tend to have a low GI and they are much lower in sugar than most fruits. With so many varieties – blueberries, blackberries, raspberries, mulberries, elderberries, etc. – you will never even get bored. Strawberries only have 1.8 grams of net carbs, blackberries have 2.1 and blueberries have 4.1 grams per ¼ cup. You can eat them fresh or use them frozen. Eat them as they are or add them to your salads, smoothies and dishes. They make excellent desserts and pancake toppings. Other good fruit choices on a keto diet include coconut (1.3 g net carbs per ¼ cup), pineapple (3.8 g net carbs per ¼ cup), watermelon (2.6 g net carbs per ¼ cup) and cherries (4.2 net carbs per cup). Besides picking the right fruits and keeping your carbs low, you should also make sure to eat your fruits with some fat or protein. Eating fruits with fats or protein can help to keep their i 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 >>

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 >>

Keto Foods List: What To Eat On The Keto Diet

Keto Foods List: What To Eat On The Keto Diet

This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this: Them: Wow! You look so good, what have you been doing?! Me: Oh, I just cut the carbs from my diet. Them: So… WHAT THE HELL DO YOU EAT?! It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods! It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below. Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well. Alligator Bacon Bear Beef Beef Jerky (watch the sugar counts on these) Bison Bison Jerky Bison Ribeye Bison Sirloin Bison Steaks Boar Chicken Breast Chicken Leg Chicken Thigh Chicken Wings Chuck Steak Clams Crab Duck Eggs (chicken, duck, goose) Elk Emu Goat Goose Ground Beef Ground lamb Ham Hot dogs Kangaroo Kielbasa Lamb Chops Lamb rack Lobster Mussel New York Steak Ostrich Oyster Continue reading >>

Best Low-carb Fruits (and Which To Avoid)

Best Low-carb Fruits (and Which To Avoid)

Can you eat fruit on a ketogenic diet? In short, it’s best to avoid most fruits except for berries, which you can eat in moderation. Below, we’ll take a look at some of the fruits you can eat on a low carb diet and what you should avoid. When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it. While some fruit can be healthy in moderation, on a ketogenic diet we aim to keep our carbohydrates restricted to under 30g per day. In most cases, one piece of fruit would be the majority of the carbohydrate intake for the day. Since fruits are packed with natural sugars (fructose), we have to carefully watch the amount of low carb fruit that we intake each day. This usually makes berries (notably raspberries and blackberries) the fruit of choice for anyone on a ketogenic diet. If you’re having trouble with what type of foods to eat, make sure you check out our in-depth keto food list > As a general rule of thumb, avoid any medium and large sized fruits as they will have too many sugars for a ketogenic diet. Common Fruit and Their Carb Counts If you’re on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, that’s no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less carbohydrate intake per day. Some people may argue that you have to eat fruit to be healthy. This is not the case. The ketogenic diet allows for a good amount of vegetables to be eaten. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar. While a sweet treat may be desired once in a while, there really is Continue reading >>

Low-carb Fruits List Allowed On Keto Diet

Low-carb Fruits List Allowed On Keto Diet

All the doctors recommend eating fruit to lose weight. They’ve told us to eat 2 portions each day. Well, fruit is healthy, has lots of health benefits, but it’s also really easy to overeat it. And those 2 portions become 10 without even realizing. So, the point is that fruit has carbs. And in keto or low carb diet you are minimizing your carb intake and if you eat a lot of fruit you can easily go over your with your carbs. Treat fruit like dessert or like candy to make sure you aren’t eating too much. Always measure your fruit and keep your carb count accurate. Also, remember that eating fruit can prevent you from fully keto-adapt. They can also kick you out of ketosis if you are too sensitive. Here is a list of the fruits that you can enjoy in the smallest amount possible on a ketogenic/ low carb diet. Serving size: ¼ cup (for sedentary people on keto) Berries Berries contain phytonutrients that have been proven to prevent aging of the tissues or diseases like cancer and dementia due to the antioxidant effects. Blueberries 4.1 Blackberries 2.7 Raspberries 1.5 Strawberries 1.8 Avocado You might look confused, but yes Avocado is a fruit with great health benefits. Great source of potassium ( 100 g provides 14% of the RDA). Per 100 g avocado has 9 grams of carbs, but 7 grams are fiber, so doing the math there are only 2 NET grams carbs. Avocado is a great source of monounsaturated fatty acids that protect you from heart disease, diabetes, and even cancer. Very rich in vitamins. So, don’t forget to put avocado on your shopping list and eat it daily. It does miracles to your overall health. Coconut Coconut meat is what you should eat. Fresh or dried. You can add it to your smoothies. Helps with digestion and elimination. Great for weight loss because coconut contai Continue reading >>

Diets Decoded: The Ketogenic Diet

Diets Decoded: The Ketogenic Diet

Is the ketogenic diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any!) is right for you. We’ll quickly explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. The Ketogenic Diet: What It Is The ketogenic diet is like Atkins amplified. Instead of just low-carb, it’s “almost no carb” and lots of fat. It’s been around for a long time but has recently gotten a lot of attention. Originally developed to treat children with epilepsy, the ketogenic diet restricts carb intake to as low as two to four percent of calories, with a 4:1 ratio of fat to carbs and protein combined. (For comparison, standard diets contain about 45 to 65 percent of calories from carbs; we generally recommend sticking to the lower end of that spectrum and avoiding refined carbs.) The goal of eating this way is to move the body into a state called ketosis. During ketosis, instead of breaking down carbs (there are none!) into glucose for fuel, the liver converts fat into ketone bodies, which become the body’s primary source of energy. Advocates s Continue reading >>

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