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INGREDIENTS
21
days keto diet plan
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healthy living
10
day sugar detox
21
days keto diet plan
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better known as the “keto diet” is a diet that enables the body to lose weight faster and more effectively
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when you start the journey on this diet you experience lots of health benefits which we will be talking
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i'm s excited to tell you my journey on this diet which has been proven to work and heal many diseases
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the keto diet has been around
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researchers have used this diet on kids
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the new keto system to shed belly fat and boost your health
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here you'll learn how to eat a keto diet based on real foods and visual guides to help you understand better
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so what is really the “keto” diet
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the keto diet is an eating plan that features a low intake of carbs < to be exact which are macronutrients found in food
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the main focus on the keto diet is that you eat fewer carbs forcing your body to use fat as energy
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this becomes an addiction which is why many people believe they can't do a diet
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learn how moms are and belly fat in 28 days
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now let's be clear carbs will give you a boost in energy but they will no sustain you
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keto food list
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ketosis simply means that your body is fat adapted
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a lot of people do a day water fast to get into ketosis fast which is great because you detox your body on those days and start
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the liver creates ketones from fat. these ketones then are used as fuel sources throughout the body
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it can only run on glucose
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dr. henry rawle geyelin discovered that when our body is in a state of fasting our glucose levels which means that ketones will increase
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when you start a ketogenic diet
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the goal of the keto diet
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the most important things on this diet is
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this is just an fyi if you are following the keto diet correctly there is no need
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remember you are preparing your body to be a fat-burning machine and this is enough
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now don't get me wrong i still workout while on this diet. here are of the health benefits of working out
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improved bone mineral density
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studies show that resistance training improves bone mineral density in obese postmenopausal women
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keto will boost your immune system. meaning you will be less susceptible to getting sick due to the fact that your liver is working more smoothly and your body is ready to fight anything off
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physical activity helps prevents coronary heart diseases. this has been proven by the american heart association and is the main reason the doctor tells you to go
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exercise may increase life expectancy by decreasing mortality risk factors like high blood pressure
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fast food keto-friendly places
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artisan grilled chicken sandwich
8 gs
bacon ranch grilled chicken salad
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cheese: 1 carb
3 gs
egg mcmuffin and most other breakfast sandwiches
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burger king
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the site no bun please outlines a lot of options
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grilled chicken sandwich
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sausage
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wendys my favorite place when it comes to fast food
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sauce: carbs
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caesar side salad
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taco bell
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customize your meal
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cream: carbs
2 gs
tortilla: carbs
7 gs
tortilla: carbs
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chipotle
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keto salad bowl
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carnitas burrito bowl
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to see the carb counts
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caesar salad
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heritage ham & swiss sandwich
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bacon
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these guys will supply your burger without a bun and without any hassle
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you take it to go in an aluminum tray. you can also pick your toppings from their menu board
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they also give extra cheese and extra bacon at no extra charge
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let me start by saying that before you decided to eliminate any foods from your diet please talk to your doctor regarding new lifestyle changes
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keep in mind that if you are an active athletic person your calorie intake will be higher than the regular person that has a sedentary lifestyle
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no foods are really off-limits on the keto diet. it's total carbohydrate intake and how you choose to “spend” your carbs
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dietitians stone and laura dority
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remember that you are not trying to avoid protein but to consume it in moderation
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because if you eat high amounts of protein it raise your body's insulin levels and at the same time lower the ketones
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regular overweight person consume around of the protein in one day. that is around of your maximum calorie intake
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starchy vegetables and high-sugar fruits
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starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet
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these include corn
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carb counts
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banana : 24 g net carbs
1 oz
raisins : 21 g net carbs
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dates : 3 g net carbs
1 cup
mango : 22 g net carbs
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pear : 2 g net carbs
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carb counts
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corn : 32 g net carbs
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potato : 33 g net carbs
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sweet potato : 20 g net carbs
1 cup
beets : 14 g net carbs
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better known “farm-raised” and fish contain high amounts of omega and other chemicals that can be harmful to humans
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milk milk should ve avoided. all the bacteria have been killed and are doing nothing
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legumes and beans are one of the staple vegetables in our diet
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honey
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on keto don't listen to grandma when she says “honey is
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root vegetables are some of the main culprits
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condiments such as ketchup please just find a substitute
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alcohol is a no
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yogurt - if it is not greek yogurt. then it is not worth the carbs because flavor it yogurt contain up to 30gs of carbs
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products avoid these remember we are doing keto we need the fat. options contain up to 12 grams of carbs
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diet products like diet foods
21
day meal plan
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if you are ready to start then join the keto challenge and become the best version of yourself. this is the year to accomplish your health and weight loss goals
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remember that up to this day that you have decided to start keto your body has been using carbs as its main source of fuel and now you are changing that and entering the world of fat burning
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but don't worry it only takes a short period of time
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low blood sugar
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increase heart rate
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this is one of the most common side effects and to me is the worse. and headaches happen because of the chemical imbalance created when you cut out carbs
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just grabbing a a teaspoon of salt into a glass of water and drink it up
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remember to drink a lot of water and increase your salt intake at the beginning to make this go away
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decrease your dairy intake
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but the diarrhea should pass soon as your body gets used to the fat intake. remember to drink lots of water to prevent dehydration
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many people like me experience sleeping problems. which by the way its a sign that your insulin levels are low and your body is telling you you need food
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just have a snack before going to bed make sure it contains a amount of fat and protein
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sugar cravings
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breakfast - veggie omelet
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lunch - chicken lettuce wrap
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dinner - pot salsa chicken
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breakfast - bell pepper fried eggs
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lunch - buffalo chicken lettuce wraps
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dinner - chicken enchilada soup
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lunch - easy and delicious egg salad
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dinner - easy and chicken
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breakfast seconds keto bread
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lunch - spicy keto thai lettuce wrap
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dinner - balsamic glazed chicken drum stick
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breakfast - keto southwestern breakfast skillet
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lunch - spicy bacon frittata
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dinner - keto parmesan chicken and grits
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breakfast - keto cream cheese m zarella dough bagel
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lunch - easy creamy tomato soup
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dinner - keto taco cheese
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breakfast - vanilla chia seed protein smoothie
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lunch - keto cobb salad
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dinner - chicken bacon crockpot
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breakfast - bacon and egg
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lunch - keto orange chicken
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dinner - meatloaf
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breakfast - keto toast recipe
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lunch urkey blt wrap
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dinner - cauliflower fried rice
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breakfast - keto breakfast burrito
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lunch - keto quesadilla
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dinner - cabbage roll in a bowl
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breakfast - corned beef hash
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lunch - keto chicken salad
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dinner - cajun shrimp and cauliflower grits
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breakfast - keto cinnamon muffin
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lunch - pot salsa chicken
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dinner - cauliflower mac & cheese
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breakfast - skinny mexican frittatas
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lunch - lettuce wrap tacos
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dinner - pot chicken zoodle
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lunch - brocolli nuggets
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dinner - keto “sunday dinner” pot roast
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breakfast - keto flax see muffin
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lunch - pizza pocket
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dinner - keto pork chops
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breakfast - microwave omelete in a mug
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lunch - bl salad
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dinner - taco salad
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breakfast - caramel glazed donuts
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lunch - shrimp avocado salad
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dinner - keto big mac salad
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breakfast - bacon and egg in a
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lunch - egg salad wraps
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dinner - keto roasted salmon
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breakfast - ham and eggs
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lunch - ham and pimiento cheese wrap
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dinner - keto bacon cheeseburger soup
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lunch - keto bbq pork sliders on almond flour chaffles
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dinner - creamy chicken thigh
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if you made it to the bottom i just want to say thank you this is a long post but believe i gave you all the info you need to start the keto diet
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by awilla
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32 lbs
learn how michelle has lost on the keto challenge
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i know you are excited to get to the details
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disclaimer: as
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just think this when we eat unhealthy carbs our body sends a message to our brain waking up the pressure center which will make us happy
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how to get into ketosis fast
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the secret to getting into ketosis is to consume less than < of carbs
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how are ketones produce
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yes
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on this 21-day keto challenge
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benefits of exercising while on keto
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improved immune system
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improving diabetes by increasing insulin sensitivity
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brain health
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exercising regularly changes the brain to improve memory and thinking skills. so the more you sweat the more the hippocampus the area in the brain responsible
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cardiovascular health
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anti-aging benefits
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please don't go a run a marathon now! exercise should be used as a way to promote muscle tone and health not because it will help you burn more calories
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this information obtained from the nbc newswebsite
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mcdonald's
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whopper jr
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wendys
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paneras
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guys
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foods to avoid on keto
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grains
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foods and drinks should be avoided
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make your own
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keto flu warning alert
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the first days of keto: what to expect
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you might experience the keto flu an become a little sick. it's to understand why your body is going through this transition
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but before we move on let's understand why we are getting these symptoms
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dizziness
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confusion
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hunger attacks
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anxiety
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irritability
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sweating
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weakness
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headaches
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constipation
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this is one of the most common side effects and its normal. just think it
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diarrhea
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the worst of all symptoms is diarrhea a think
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interrupted sleep patterns
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this is the one and only side effect
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but don't worry there is at the end of the tunnel and these symptoms will go away in around days
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the best way to deal
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please note that this is just a sample guide if there is something you don't like substituted
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