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Strawberries are another delicious, sweet, and filling fruit that you can eat in moderation on the keto diet. A ½-cup serving of sliced strawberries contains about 4.7 g of net carbs and 4.1 g of sugar. As there are only 27 calories in the aforementioned serving, you can eat strawberries raw, add a few pieces to your cereal, or blend a handful into a small low-carb smoothie.

Others still, like weight-loss, can be a benefit for some but not others depending on their starting body composition for example. Their interpretation keto diet of what side-effects can be attributed to the diet is terribly confounded (meaning it’s a mess of associations). Their list seriously lists death (!) as a long-term side-effect.

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“This snack takes seconds to prepare and the healthy fats from this guacamole dip make it a perfectly filling and satisfying snack,” Alyssa Sharp, RD, says. Slice up half a cucumber and dip into half a cup of guacamole.

Cappello tested the diet in a study that spanned between 2006 and 2011, and found that it helped more than 19,000 participants lose an average of 22 pounds in 25 days. However, if you must cheat every now and again, don’t think that you’ve ruined everything, just make sure you get back on track. Meal plans and meal preparation are key processes that make your life easier as you begin a ketogenic lifestyle.

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Low-carb vegetables can be a good substitution for other high-carb foods, for example, rice can be substituted with cauliflower rice. Research also suggests that eating such foods is associated with a reduction in the risk of developing cancer and heart disease. Overconsumption of starchy vegetables should be avoided on the ketogenic diet. However, non-starchy vegetables are recommended, especially greens such as spinach, Brussels sprouts and kale. In a state of ketosis, the body’s glucose reserves become too low for normal fat oxidation and are unable to supply glucose to the central nervous system (CNS).

What can you eat on the keto diet

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