Standard Ketogenic Diet

nitially, some may notice an increase in total cholesterol, but studies indicate that the "clean" keto diet raises good cholesterol (HDL) and lowers bad triglycerides. The key is to focus on healthy fats (olive oil, avocado) and avoid trans and processed fats.

This is called "keto flu." It occurs due to the body losing fluids and salts when carbohydrates are cut out. The solution is simple: drink plenty of water, and increase your intake of salt (sodium), potassium, and magnesium through leafy green vegetables or supplements.

Yes, and very efficiently. Initially, you might experience a slight decrease in performance until your body adjusts to burning fat. Once you've adapted, you'll find you have sustained energy for longer (endurance) workouts because your body's fat stores are much larger than its sugar stores.

Allowed: Meat, fish, eggs, butter, olive oil, avocado, leafy greens (spinach, arugula) Not allowed: Sugar, sweets, honey, bread, rice, pasta, potatoes, legumes (beans, lentils), fruits (except berries and lemons)