Summery all the thing that keto include!!!!

1. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto
The ketogenicdiet(orketodiet,forshort) isa low carb, highfatdietthat offersmanyhealthbenefits.
In fact,many studiesshowthatthistype of dietcan helpyoulose weightandimprove yourhealth
Ketogenicdietsmayevenhave benefitsagainstdiabetes,cancer,epilepsy,andAlzheimer’sdisease
Here is a detailedbeginner’sguide tothe ketodiet.
Before we start,checkthisout because i thinkwill be the bestketobookthati have everread:
https://www.digistore24.com/redir/269221/namdz122/
What is a ketogenic diet?
Ketobasics
The ketogenicdietisaverylowcarb, highfat dietthatsharesmany similaritieswiththe Atkinsandlow
carb diets.
It involvesdrasticallyreducingcarbohydrateintake andreplacingitwithfat.Thisreductionincarbsputs
your bodyinto a metabolicstate calledketosis.
Whenthishappens,yourbodybecomesincrediblyefficientatburningfatforenergy.Italsoturns fat
intoketonesinthe liver,whichcansupplyenergyforthe brain
Ketogenicdietscancause significantreductionsin bloodsugarandinsulinlevels.This,alongwiththe
increasedketones,hassome healthbenefits

2. Different types of ketogenic diets
There are several versionsof the ketogenicdiet,including:
Standardketogenicdiet(SKD):Thisisaverylow carb, moderate proteinandhighfatdiet.Ittypically
contains70% fat, 20% protein,andonly10% carbs
Cyclical ketogenicdiet(CKD):Thisdietinvolvesperiodsof highercarbrefeeds,suchas5 ketogenicdays
followedby2 highcarb days.
Targetedketogenicdiet(TKD):Thisdietallowsyoutoaddcarbs aroundworkouts.
Highproteinketogenicdiet:Thisissimilartoa standardketogenicdiet,butincludesmore protein.The
ratiois often60% fat,35% protein,and5% carbs.
However,onlythe standardandhighproteinketogenicdietshave beenstudiedextensively.Cyclical or
targetedketogenicdietsare more advancedmethodsandprimarilyusedbybodybuildersorathletes.
The informationinthisarticle mostlyappliestothe standardketogenicdiet(SKD),althoughmanyof the
same principlesalsoapplytothe otherversions.
SUMMARY
There are several versionsof the ketodiet.The standard(SKD) versionisthe mostresearchedandmost
recommended.
What is ketosis?
Ketosisisa metabolicstate inwhichyourbodyusesfatforfuel insteadof carbs.
It occurs whenyousignificantlyreduce yourconsumptionof carbohydrates,limitingyourbody’ssupply
of glucose (sugar),whichisthe mainsource of energyforthe cells.

3. Followingaketogenicdietisthe mosteffective waytoenterketosis.Generally,thisinvolveslimiting
carb consumptiontoaround20 to 50 gramsper day andfillinguponfats,such as meat,fish,eggs,nuts,
and healthyoils
It’salso importanttomoderate yourproteinconsumption.Thisisbecause proteincanbe convertedinto
glucose if consumedinhighamounts,whichmayslow yourtransitionintoketosis
Practicingintermittentfastingcouldalsohelpyouenterketosisfaster.There are manydifferentforms
of intermittentfasting,butthe mostcommonmethodinvolveslimitingfoodintaketoaround8 hours
perday and fastingforthe remaining16 hours
Blood,urine,andbreathtestsare available,whichcanhelpdeterminewhetheryou’veenteredketosis
by measuringthe amountof ketonesproducedbyyourbody.
Certainsymptomsmayalsoindicate thatyou’ve enteredketosis,includingincreasedthirst,drymouth,
frequenturination,anddecreasedhungerorappetite
SUMMARY
Ketosisisa metabolicstate in whichyourbodyusesfatforfuel insteadof carbs.Modifyingyourdietand
practicingintermittentfastingcanhelpyouenterketosisfaster.Certaintestsandsymptomscanalso
helpdeterminewhetheryou’ve enteredketosis.
Ketogenic diets can help you lose weight
A ketogenicdietisaneffective waytolose weightandlowerriskfactorsfordisease
In fact,researchshowsthat the ketogenicdietmaybe aseffectiveforweightlossasalow fat diet

4. What’smore,the dietissofillingthatyoucan lose weightwithoutcountingcaloriesortrackingyour
foodintake
One reviewof 13 studiesfoundthatfollowingaverylow carb,ketogenicdietwasslightlymore effective
for long-termweightlossthanalowfat diet.Peoplewhofollowedthe ketodietlostanaverage of 2
pounds(0.9 kg) more thanthe group that followedalow fatdiet
What’smore,it alsoledto reductionsindiastolicbloodpressureandtriglyceride levels
Anotherstudyin34 olderadultsfoundthatthose whofollowedaketogenicdietfor8 weekslostnearly
five timesasmuchtotal body fatas those whofollowedalow fatdiet
The increasedketones,lowerbloodsugarlevels,andimprovedinsulinsensitivitymayalsoplayakey
role
For more detailsonthe weightlosseffectsof aketogenicdiet,readthisarticle.
SUMMARY
A ketogenicdietcanhelpyoulose slightlymore weightthanalow fat diet.Thisoftenhappenswithless
hunger.
Ketogenic diets for diabetes and prediabetes
Diabetesischaracterizedbychangesinmetabolism, highbloodsugar,andimpairedinsulinfunction
(20TrustedSource).
The ketogenicdietcanhelpyoulose excessfat,whichiscloselylinkedtotype 2diabetes,prediabetes,
and metabolicsyndrome(21TrustedSource,22TrustedSource,23TrustedSource,24Trusted Source).

5. One olderstudyfoundthatthe ketogenicdietimprovedinsulinsensitivitybyawhopping75%
(25TrustedSource).
A small studyinwomenwith type 2diabetesalsofoundthatfollowingaketogenicdietfor90 days
significantlyreducedlevelsof hemoglobinA1C,whichisameasure of long-termbloodsugar
management(26TrustedSource).
Anotherstudyin349 people withtype 2diabetesfoundthatthose whofollowedaketogenicdietlostan
average of 26.2 pounds(11.9 kg) overa 2-yearperiod.Thisisan importantbenefitwhenconsideringthe
linkbetweenweightandtype 2 diabetes(TrustedSource24TrustedSource,27TrustedSource).
What’smore,theyalsoexperiencedimprovedbloodsugarmanagement,andthe use of certainblood
sugar medicationsdecreasedamongparticipantsthroughoutthe course of the study(Trusted
Source27TrustedSource).
For more information,checkoutthisarticle onthe benefitsof low carbdietsforpeople withdiabetes.
SUMMARY
The ketogenicdietcanboostinsulinsensitivityandcause fatloss,leadingtosignificanthealthbenefits
for people withtype 2diabetesorprediabetes.
Other health benefits of keto
The ketogenicdietactuallyoriginatedasatool for treatingneurological diseasessuchasepilepsy.
Studieshave nowshownthatthe dietcan have benefitsforawide varietyof differenthealthconditions:

6. Heart disease.The ketogenicdietcanhelpimprove riskfactorslike bodyfat,HDL(good) cholesterol
levels,bloodpressure,andbloodsugar(28TrustedSource,29TrustedSource).
Cancer.The dietiscurrentlybeingexploredasanadditional treatmentforcancer,because itmayhelp
slowtumorgrowth.(4TrustedSource,30Trusted Source,31TrustedSource).
Alzheimer’sdisease.The ketodietmayhelpreduce symptomsof Alzheimer’sdisease andslow its
progression(5TrustedSource,32TrustedSource,33TrustedSource).
Epilepsy.Researchhasshownthatthe ketogenicdietcancause significantreductionsinseizuresin
epilepticchildren(3TrustedSource).
Parkinson’sdisease.Althoughmore researchisneeded,one studyfoundthatthe diethelpedimprove
symptomsof Parkinson’sdisease (34TrustedSource).
Polycysticovarysyndrome.The ketogenicdietcanhelpreduce insulinlevels,whichmayplaya keyrole
inpolycysticovarysyndrome (35TrustedSource,36TrustedSource).
Brain injuries.Some researchsuggests thatthe dietcouldimprove outcomesof traumaticbraininjuries
(37TrustedSource).
However,keepinmindthatresearchintomanyof these areasisfar fromconclusive.
SUMMARY
A ketogenicdietmayprovidemanyhealthbenefits,especiallywithmetabolic,neurological,orinsulin-
relateddiseases.
Foods to avoid
Anyfoodthat’shighin carbs shouldbe limited.
Here’sa listof foodsthat needtobe reducedor eliminatedonaketogenicdiet:
sugaryfoods:soda,fruitjuice,smoothies,cake,ice cream, candy,etc.

7. grainsor starches:wheat-basedproducts,rice,pasta,cereal,etc.
fruit:all fruit,exceptsmall portionsof berrieslike strawberries
beansor legumes:peas,kidneybeans,lentils, chickpeas,etc.
root vegetablesandtubers:potatoes,sweetpotatoes,carrots,parsnips,etc.
lowfat or dietproducts:lowfatmayonnaise,saladdressings,andcondiments
some condimentsorsauces:barbecue sauce,honeymustard,teriyaki sauce,ketchup, etc.
unhealthyfats:processedvegetableoils,mayonnaise,etc.
alcohol:beer,wine,liquor,mixeddrinks
sugar-free dietfoods:sugar-freecandies,syrups,puddings,sweeteners,desserts,etc.
SUMMARY
Avoidcarb-basedfoodslikegrains,sugars,legumes,rice,potatoes,candy,juice,andevenmostfruits.
HEALTHLINE RESOURCES
60 seconds.3 questions.1personalizeddiet
Our free assessmentranksthe bestdietsforyoubasedonyour answersto3 quickquestions.
Foods to eat
You shouldbase the majorityof yourmealsaroundthese foods:
meat:red meat,steak,ham,sausage,bacon,chicken,andturkey
fattyfish:salmon,trout,tuna,and mackerel
eggs:pasturedor omega-3whole eggs
butterand cream:grass-fedbutterandheavycream
cheese:unprocessedcheeseslike cheddar,goat,cream, blue,ormozzarella

8. nutsand seeds:almonds,walnuts,flaxseeds,pumpkinseeds,chiaseeds,etc.
healthyoils:extravirginolive oil,coconutoil,andavocadooil
avocados:whole avocadosorfreshlymade guacamole
lowcarb veggies:greenveggies,tomatoes,onions,peppers,etc.
condiments:salt,pepper,herbs,andspices
It’sbestto base your dietmostlyonwhole,single-ingredientfoods.Here’salistof 44 healthylow carb
foods.
SUMMARY
Base the majorityof yourdietonfoodssuch as meat,fish,eggs,butter,nuts,healthyoils,avocados,and
plentyof lowcarb veggies.
A sample ketomeal planfor1 week
To helpgetyoustarted,here’sa sample ketogenicdietmeal planforone week:
Monday
breakfast:veggie andeggmuffinswithtomatoes
lunch:chickensaladwitholive oil,fetacheese,olives,andaside salad
dinner:salmonwithasparaguscookedinbutter
Tuesday
breakfast:egg,tomato,basil,andspinachomelet
lunch:almondmilk,peanutbutter,spinach,cocoapowder,andsteviamilkshake (moreketosmoothies
here) withaside of slicedstrawberries
dinner:cheese-shell tacoswithsalsa
Wednesday
breakfast:nutmilkchiapuddingtoppedwithcoconutandblackberries

9. lunch:avocadoshrimpsalad
dinner:porkchopswithParmesancheese,broccoli,andsalad
Thursday
breakfast:omeletwithavocado,salsa,peppers,onion,andspices
lunch:a handful of nutsand celerystickswithguacamole andsalsa
dinner:chickenstuffedwithpestoandcreamcheese,andaside of grilledzucchini
Friday
breakfast:sugar-free Greek,wholemilkyogurtwithpeanutbutter,cocoapowder,andberries
lunch:groundbeef lettuce wraptacoswithslicedbell peppers
dinner:loadedcauliflowerandmixedveggies
Saturday
breakfast:creamcheese pancakeswithblueberriesandaside of grilledmushroomsThe
Ketogenic Diet: A Detailed Beginner’s Guide to Keto
The ketogenicdiet(orketodiet,forshort) isa low carb, highfatdiet that offersmanyhealthbenefits.
In fact,many studiesshowthatthistype of dietcan helpyoulose weightandimprove yourhealth
Ketogenicdietsmayevenhave benefitsagainstdiabetes,cancer,epilepsy,andAlzheimer’sdisease
Here is a detailed beginner’sguide tothe ketodiet.
Before we start,checkthisout because i thinkwill be the bestketobookthati have everread:
https://www.digistore24.com/redir/269221/namdz122/

10. What is a ketogenic diet?
Ketobasics
The ketogenicdietisaverylowcarb, highfat dietthatsharesmany similaritieswiththe Atkinsandlow
carb diets.
It involvesdrasticallyreducingcarbohydrateintake andreplacingitwithfat.Thisreductionincarbsputs
your bodyintoa metabolicstate calledketosis.
Whenthishappens,yourbodybecomesincrediblyefficientatburningfatforenergy.Italsoturns fat
intoketonesinthe liver,whichcansupplyenergyforthe brain
Ketogenicdietscancause significantreductionsinbloodsugarandinsulinlevels.This,alongwiththe
increasedketones,hassome healthbenefits
Different types of ketogenic diets
There are several versionsof the ketogenicdiet,including:
Standardketogenicdiet(SKD):Thisisaverylow carb, moderate proteinandhighfatdiet.Ittypically
contains70% fat, 20% protein,andonly10% carbs
Cyclical ketogenicdiet(CKD):Thisdietinvolvesperiodsof highercarbrefeeds,suchas5 ketogenicdays
followedby2 highcarb days.
Targetedketogenicdiet(TKD):Thisdietallowsyoutoaddcarbs aroundworkouts.
Highproteinketogenicdiet:Thisissimilartoa standardketogenicdiet, butincludesmore protein.The
ratiois often60% fat,35% protein,and5% carbs.
However,onlythe standardandhighproteinketogenicdietshave beenstudiedextensively.Cyclical or
targetedketogenicdietsare more advancedmethodsandprimarilyusedbybodybuildersorathletes.

11. The informationinthisarticle mostlyappliestothe standardketogenicdiet(SKD),althoughmanyof the
same principlesalsoapplytothe otherversions.
SUMMARY
There are several versionsof the ketodiet.The standard(SKD) versionisthe mostresearchedandmost
recommended.
What is ketosis?
Ketosisisa metabolicstate inwhichyourbodyusesfatforfuel insteadof carbs.
It occurs whenyousignificantlyreduce yourconsumptionof carbohydrates,limitingyourbody’ssupply
of glucose (sugar),whichisthe mainsource of energyforthe cells.
Followingaketogenicdietisthe mosteffective waytoenterketosis.Generally,thisinvolveslimiting
carb consumptiontoaround20 to 50 gramsper day andfillinguponfats,such as meat,fish,eggs,nuts,
and healthyoils
It’salso importanttomoderate yourproteinconsumption.Thisisbecause proteincanbe convertedinto
glucose if consumedinhighamounts,whichmayslow yourtransitionintoketosis
Practicingintermittentfastingcouldalsohelpyouenterketosisfaster.There are manydifferentforms
of intermittentfasting,butthe mostcommonmethodinvolveslimitingfoodintaketoaround8 hours
perday and fastingforthe remaining16 hours
Blood,urine,andbreathtestsare available,whichcanhelpdeterminewhetheryou’veenteredketosis
by measuringthe amountof ketonesproducedbyyourbody.

12. Certainsymptomsmayalsoindicate thatyou’ve enteredketosis,includingincreasedthirst,drymouth,
frequenturination,anddecreasedhungerorappetite
SUMMARY
Ketosisisa metabolicstate inwhichyourbodyusesfatforfuel insteadof carbs.Modifyingyourdietand
practicingintermittentfastingcanhelpyouenterketosisfaster.Certaintestsandsymptomscanalso
helpdeterminewhetheryou’ve enteredketosis.
Ketogenic diets can help you lose weight
A ketogenicdietisaneffective waytolose weightandlowerriskfactorsfordisease
In fact,researchshowsthat the ketogenicdietmaybe aseffectiveforweightlossasalow fat diet
What’smore,the dietissofillingthatyoucan lose weightwithoutcountingcaloriesortrackingyour
foodintake
One reviewof 13 studiesfoundthatfollowingaverylow carb,ketogenicdietwasslightlymore effective
for long-termweightlossthanalowfat diet.Peoplewhofollowedthe ketodietlostanaverage of 2
pounds(0.9 kg) more thanthe group that followedalow fatdiet
What’smore,it alsoledto reductionsindiastolicbloodpressureandtriglyceride levels
Anotherstudyin34 olderadultsfoundthatthose whofollowedaketogenicdietfor8 weekslostnearly
five timesasmuchtotal body fatas those whofollowedalow fatdiet
The increasedketones,lowerbloodsugarlevels,andimprovedinsulinsensitivitymayalsoplayakey
role

13. For more detailsonthe weightlosseffectsof aketogenicdiet,readthisarticle.
SUMMARY
A ketogenicdietcanhelpyoulose slightlymore weightthanalow fat diet.Thisoftenhappenswithless
hunger.
Ketogenic diets for diabetes and prediabetes
Diabetesischaracterizedbychangesinmetabolism, highbloodsugar,andimpairedinsulinfunction
(20TrustedSource).
The ketogenicdietcanhelpyoulose excessfat,whichiscloselylinkedtotype 2diabetes,prediabetes,
and metabolicsyndrome(21TrustedSource,22TrustedSource,23TrustedSource,24Trusted Source).
One olderstudyfoundthatthe ketogenicdietimprovedinsulinsensitivitybyawhopping75%
(25TrustedSource).
A small studyinwomenwithtype 2diabetesalsofoundthatfollowingaketogenicdietfor90 days
significantlyreducedlevelsof hemoglobin A1C,whichisameasure of long-termbloodsugar
management(26TrustedSource).
Anotherstudyin349 people withtype 2diabetesfoundthatthose whofollowedaketogenicdietlostan
average of 26.2 pounds(11.9 kg) overa 2-yearperiod.Thisisan importantbenefitwhenconsideringthe
linkbetweenweightandtype 2 diabetes(TrustedSource24TrustedSource,27TrustedSource).
What’smore,theyalsoexperiencedimprovedbloodsugarmanagement,andthe use of certainblood
sugar medicationsdecreasedamongparticipantsthroughoutthe course of the study(Trusted
Source27TrustedSource).

14. For more information,checkoutthisarticle onthe benefitsof low carbdietsforpeople withdiabetes.
SUMMARY
The ketogenicdietcanboostinsulinsensitivityandcause fatloss,leadingtosignificanthealthbenefits
for people withtype 2diabetesorprediabetes.
Other health benefits of keto
The ketogenicdietactuallyoriginatedasatool for treatingneurological diseasessuchasepilepsy.
Studieshave nowshown thatthe dietcan have benefitsforawide varietyof differenthealthconditions:
Heart disease.The ketogenicdietcanhelpimprove riskfactorslike bodyfat,HDL(good) cholesterol
levels,bloodpressure,andbloodsugar(28TrustedSource,29TrustedSource).
Cancer.The dietiscurrentlybeingexploredasanadditional treatmentforcancer,because itmayhelp
slowtumorgrowth.(4TrustedSource,30Trusted Source,31TrustedSource).
Alzheimer’sdisease.The ketodietmayhelpreduce symptomsof Alzheimer’sdisease andslow its
progression(5TrustedSource,32TrustedSource,33TrustedSource).
Epilepsy.Researchhasshownthatthe ketogenicdietcancause significantreductionsinseizuresin
epilepticchildren(3TrustedSource).
Parkinson’sdisease.Althoughmore researchisneeded,one studyfoundthatthe diethelpedimprove
symptomsof Parkinson’sdisease (34TrustedSource).
Polycysticovarysyndrome.The ketogenicdietcanhelpreduce insulinlevels,whichmayplaya keyrole
inpolycysticovarysyndrome (35TrustedSource,36TrustedSource).
Brain injuries.Some researchsuggeststhatthe dietcouldimprove outcomesof traumaticbraininjuries
(37TrustedSource).
However,keepinmindthatresearchintomanyof these areasisfar fromconclusive.

15. SUMMARY
A ketogenicdietmayprovidemanyhealthbenefits,especiallywithmetabolic,neurological,orinsulin-
relateddiseases.
Foods to avoid
Anyfoodthat’shighin carbs shouldbe limited.
Here’sa listof foodsthat needtobe reducedor eliminatedonaketogenicdiet:
sugaryfoods:soda,fruitjuice,smoothies,cake,ice cream, candy,etc.
grainsor starches:wheat-basedproducts,rice,pasta,cereal,etc.
fruit:all fruit,exceptsmall portionsof berrieslike strawberries
beansor legumes:peas,kidneybeans,lentils,chickpeas,etc.
root vegetablesandtubers:potatoes,sweetpotatoes,carrots,parsnips,etc.
lowfat or dietproducts:lowfatmayonnaise,salad dressings,andcondiments
some condimentsorsauces:barbecue sauce,honeymustard,teriyaki sauce,ketchup,etc.
unhealthyfats:processedvegetableoils,mayonnaise,etc.
alcohol:beer,wine,liquor,mixeddrinks
sugar-free dietfoods:sugar-freecandies,syrups,puddings,sweeteners,desserts,etc.
SUMMARY
Avoidcarb-basedfoodslikegrains,sugars,legumes,rice,potatoes,candy,juice,andevenmostfruits.
HEALTHLINE RESOURCES

16. 60 seconds.3 questions.1personalizeddiet
Our free assessmentranksthe bestdietsforyoubasedonyour answersto3 quickquestions.
Foods to eat
You shouldbase the majorityof yourmealsaroundthese foods:
meat:red meat,steak,ham,sausage,bacon,chicken,andturkey
fattyfish:salmon,trout,tuna,and mackerel
eggs:pasturedor omega-3whole eggs
butterand cream:grass-fedbutterandheavycream
cheese:unprocessedcheeseslike cheddar,goat,cream, blue,ormozzarella
nutsand seeds:almonds,walnuts,flaxseeds,pumpkinseeds,chiaseeds,etc.
healthyoils:extravirginolive oil,coconutoil,andavocadooil
avocados:whole avocadosorfreshlymade guacamole
lowcarb veggies:greenveggies,tomatoes,onions,peppers,etc.
condiments:salt,pepper,herbs,andspices
It’sbestto base your dietmostlyonwhole,single-ingredientfoods.Here’salistof 44 healthylow carb
foods.
SUMMARY
Base the majorityof yourdietonfoodssuch as meat,fish,eggs,butter,nuts,healthyoils,avocados,and
plentyof lowcarb veggies.
A sample ketomeal planfor1 week
To helpgetyoustarted,here’sa sample ketogenicdietmeal planforone week:

17. Monday
breakfast:veggie andeggmuffinswithtomatoes
lunch:chickensaladwitholive oil,fetacheese,olives,andaside salad
dinner:salmonwithasparaguscookedinbutter
Tuesday
breakfast:egg,tomato,basil,andspinachomelet
lunch:almondmilk,peanutbutter,spinach,cocoapowder,andsteviamilkshake (moreketosmoothies
here) withaside of slicedstrawberries
dinner:cheese-shell tacoswithsalsa
Wednesday
breakfast:nutmilkchiapuddingtoppedwithcoconutandblackberries
lunch:avocadoshrimpsalad
dinner:porkchopswithParmesancheese,broccoli,andsalad
Thursday
breakfast:omeletwithavocado,salsa,peppers,onion,andspices
lunch:a handful of nutsand celerystickswithguacamole andsalsa
dinner:chickenstuffedwithpestoandcreamcheese,andaside of grilledzucchini
Friday
breakfast:sugar-free Greek,wholemilkyogurtwithpeanutbutter,cocoapowder,andberries
lunch:groundbeef lettuce wraptacoswithslicedbell peppers
dinner:loadedcauliflowerandmixedveggies
Saturday
breakfast:creamcheese pancakeswithblueberriesandaside of grilledmushrooms
lunch:Zucchini andbeet“noodle”salad
dinner:white fishcookedincoconutoil withkale andtoastedpine nuts

18. Sunday
breakfast:friedeggswithandmushrooms
lunch:lowcarb sesame chickenandbroccoli
dinner:spaghetti squashBolognese
Alwaystryto rotate the vegetablesandmeatoverthe longterm, as eachtype providesdifferent
nutrientsandhealthbenefits.
For tonsof recipes,checkoutthese 101 healthylow carbrecipesandthisketoshoppinglist
lunch:Zucchini andbeet“noodle” salad
dinner:white fishcookedincoconutoil withkale andtoastedpine nuts
Sunday
breakfast:friedeggswithandmushrooms
lunch:lowcarb sesame chickenandbroccoli
dinner:spaghetti squashBolognese
Alwaystryto rotate the vegetablesandmeatoverthe longterm, as eachtype providesdifferent
nutrientsandhealthbenefits.
For tonsof recipes,checkoutthese 101 healthylow carbrecipesandthisketoshoppinglist.