you dont want a hurt like this

First you need to establish your goal. Most people fast to engage ketosis, but what actually is it? Ketosis is a metabolic state where your body is running on stored fat instead of day to day carbohydrates! This helps decrease fat, so that’s what makes it so desirable. It can also help reduce cravings (ketones naturally suppress appetite, Helps preserve muscle(with adequate protein), improves blood sugar levels, and can actually help people suffering with epilepsy, PCOS, and improve mental clarity!

After fasting or eating a keto diet it may be hard to tell if you entered ketosis, but here are some ways to tell: Fewer cravings, more energy (after a few days), Keto breath (metallic-y Idk how to describe it), weight drops (at first mostly water weight trapped in the carbohydrates in your body), and you can also test with ketone urine strips and blood meters .

In this community obviously the goal is to eat very little (so not all benefits may not be as visible), so it’s common to see things like water fasts. Although it is possible for long stretches of time (382 days being the world record) It isn’t sustainable.

If you’re a few days in you may be feeling extremely hungry, but there are ways to eat without ending your ketosis period. You don’t only have to drink water, most diet sodas won’t disrupt your metabolic state, but some artificial sweeteners can. (aspartame and Sucralose have some scientific backing to potentially disrupt ketosis by triggering insulin) Certain proteins, vegetables, fruits, and nuts are all keto too! (It is important to note to get the effects this community desires you must eat sparingly, and across a longer period than usual. Eating intuitively during an extreme keto diet will help you drop weight the quickest)

There are some negative side effects to note too, as always. A lot of people experience something called, “Keto Flu” the symptoms are: Headaches, fatigue, nausea, and brain fog. It should pass in a few days if you drink a lot of water with salt or electrolyte packets.

The following is basically food groups that have keto friendly foods, but please remember if you want the massive changes in weight and desired results eat sparingly, slowly, and intuitively!

Proteins:

Eggs (boiled, poached, scrambled)

Chicken (thighs, breasts, wings)

Turkey

Salmon

Tuna

Sardines

Mackerel

shrimp

tofu (watch carb count)

Fats and Dairy

Avocados

Cheese (Cheddar, mozzarella, goat cheese, feta, and certain cream cheeses)

Sour cream (Check carb count)

Sugar-free mayonnaise

Coconut oil

Olive oil

Low-carb veggies

Spinach

Kale

Iceberg lettuce

Zucchini

Broccoli

Cauliflower

Mushrooms

Asparagus

Green Beans

Cucumber

Nuts and Seeds (In moderation!!!)

Almonds

Pecans

Walnuts

Macadamia nuts

Chia seeds

Flax seeds

Pumpkin seeds

(Avoid pistachios and Cashews! Very high in carbs!!!)

Drinks

Water (duh)

Club soda (No sugar!!!)

Tea (Herbal, green, or black. avoid adding sugars at all!)

Electrolyte drinks (Sugar-free)

REMEMBER TO CHECK FOR CARBS OR SUGARS WHEN EATING THROUGHOUT KETOSIS