{"id":1659,"date":"2020-04-30T09:01:29","date_gmt":"2020-04-30T09:01:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=1659"},"modified":"2025-09-26T15:29:09","modified_gmt":"2025-09-26T15:29:09","slug":"keto-diet","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/keto-diet\/","title":{"rendered":"Keto Diet &#8211; 28 Day Challenge"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#What_Is_the_Keto_Diet\" >What Is the Keto Diet?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#What_Is_Ketosis\" >What Is Ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#What_Foods_Are_in_a_Keto_Diet\" >What Foods Are in a Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#What_Foods_Are_Not_Allowed_on_a_Keto_Diet\" >What Foods Are Not Allowed on a Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Tips_for_Avoiding_Hidden_Carbohydrates_on_Keto\" >Tips for Avoiding Hidden Carbohydrates on Keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Putting_Your_Body_System_into_Ketosis\" >Putting Your Body System into Ketosis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Tips_on_How_to_Get_into_Ketosis\" >Tips on How to Get into Ketosis<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Cut_Down_on_Your_Carbohydrate_Consumption\" >Cut Down on Your Carbohydrate Consumption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Increase_Your_Physical_Activity\" >Increase Your Physical Activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Use_More_Coconut_Oil_in_Your_Meals\" >Use More Coconut Oil in Your Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Eat_More_Healthy_Fat\" >Eat More Healthy Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Embrace_Intermittent_Fasting\" >Embrace Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Dont_Cut_off_Your_Protein_Intake\" >Don\u2019t Cut off Your Protein Intake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Keto_Grocery_Shopping_Hacks\" >Keto Grocery Shopping Hacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#How_Do_I_Calculate_My_Macros_for_the_Keto_Diet\" >How Do I Calculate My Macros for the Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Setting_Your_Keto_Diet_Goals\" >Setting Your Keto Diet Goals<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Understanding_Your_Results\" >Understanding Your Results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Target_Calorie_Intake\" >Target Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Maintenance_Calories\" >Maintenance Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Target_Waist_Circumference\" >Target Waist Circumference<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Ideal_Protein_Intake\" >Ideal Protein Intake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Who_Should_Start_the_Keto_Diet\" >Who Should Start the Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Who_Should_Not_Start_the_Keto_Diet\" >Who Should Not Start the Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Is_a_Keto_Diet_Healthy\" >Is a Keto Diet Healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Can_You_Get_Your_Body_into_Ketosis_in_Three_Days\" >Can You Get Your Body into Ketosis in Three Days?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#How_Do_You_Tell_If_Your_Body_Is_in_Ketosis\" >How Do You Tell If Your Body Is in Ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#How_Do_You_Test_for_Ketosis\" >How Do You Test for Ketosis?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Urine_Test\" >Urine Test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Blood_Test\" >Blood Test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Breath_Test\" >Breath Test<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Do_I_Need_to_Worry_About_My_Ketone_Levels\" >Do I Need to Worry About My Ketone Levels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#When_Is_the_Right_Time_to_Make_Adjustments\" >When Is the Right Time to Make Adjustments?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#How_to_Cycle_out_of_Ketosis\" >How to Cycle out of Ketosis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Keto_Flu\" >Keto Flu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Why_Does_Keto_Flu_Occur_in_the_First_Week_of_the_Keto_Diet\" >Why Does Keto Flu Occur in the First Week of the Keto Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Drop_in_Carbohydrate_Consumption\" >Drop in Carbohydrate Consumption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Drop_in_Your_Bodys_Electrolyte_Level\" >Drop in Your Body\u2019s Electrolyte Level<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Magnesium\" >Magnesium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Calcium\" >Calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Sodium\" >Sodium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Potassium\" >Potassium<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#How_Do_You_Manage_the_Transition_to_the_Keto_Diet\" >How Do You Manage the Transition to the Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Helpful_Tips_for_Managing_Keto_Flu\" >Helpful Tips for Managing Keto Flu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#How_much_weight_can_you_lose_in_a_month_on_keto\" >How much weight can you lose in a month on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#What_happens_after_3_days_of_keto_diet\" >What happens after 3 days of keto diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Can_I_drink_alcohol_on_keto\" >Can I drink alcohol on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#Can_you_stay_in_ketosis_forever\" >Can you stay in ketosis forever?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Macronutrients, which are called macros by keto enthusiasts, are the fuel that powers the human body. Many <a href=\"https:\/\/betterme.world\/articles\/salad-diet-plans\/\">diet plans<\/a> work by increasing the consumption of certain macros and reducing others. In this article, we take a detailed look at the macros that are involved in the ultra-popular <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\">keto diet<\/a>. But first, let\u2019s take a look at what this diet entails.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always consult your healthcare provider before you make any dietary changes.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Keto_Diet\"><\/span><b>What Is the Keto Diet?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet increases the intake of fat and drops off carbohydrates. These restrictions remove the body\u2019s main energy source, which is carbohydrates, from food. Therefore, the body will turn to fat as an alternative. This high-fat, low-carb diet will cause your body system to enter into a state called ketosis. While in ketosis, your body burns fat as the primary source of energy rather than glucose from carbs (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The keto diet encourages you to eat more healthy fat, a moderate amount of protein, and very few carbohydrates. Healthy fat from sources such as vegetable oils, avocados, nuts, and fish should make up 55-60% of your daily calorie consumption,\u00a0 30% to 35% should be protein, and 5% to 10% carbohydrates. Some people aim for closer to 70-80% fat and 10-20% protein, with 5-10% coming from carbohydrates. For example, on a 2,000 kcal-per-day diet, the carbohydrate allowance would amount to approximately 20 to 50 grams daily (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primary rule of the keto diet is to maintain a macronutrient ratio that promotes ketosis. This means significantly reducing your intake of foods that are high in carbohydrates such as grains, fruits, starchy vegetables, and sweets.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-6-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Ketosis\"><\/span><b>What Is Ketosis?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you wondering why the word \u201cketosis\u201d is vital in the keto diet program? Your body needs to enter into a metabolic state called ketosis (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/B9780124078499000257\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This involves the production of ketones by the liver. Ketones are a byproduct of the breakdown of fat for fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body can only enter ketosis when it runs short of carbohydrates. Carbohydrates are the regular energy source, and when this runs out, the body depends more on fats.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_diet\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_in_a_Keto_Diet\"><\/span><b>What Foods Are in a Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A typical keto diet includes foods that are high in fat and moderate in protein but very low in carbohydrates. Common foods include (<\/span><a href=\"https:\/\/www.forbes.com\/health\/nutrition\/diet\/keto-food-list\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/nutrition.ucdavis.edu\/outreach\/nutr-health-info-sheets\/pro-ketogenic-diet\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats and Oils:<\/b><span style=\"font-weight: 400;\"> Avocado, olive oil, butter, ghee, and coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meat and Poultry:<\/b><span style=\"font-weight: 400;\"> Beef, pork, lamb, chicken, and turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and Seafood:<\/b><span style=\"font-weight: 400;\"> Salmon, trout, mackerel, and sardines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy: <\/b><span style=\"font-weight: 400;\">Cheese, cream, and Greek yogurt (in moderation)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and Seeds: <\/b><span style=\"font-weight: 400;\">Almonds, walnuts, flaxseeds, and chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables: <\/b><span style=\"font-weight: 400;\">Leafy greens, broccoli, cauliflower, zucchini, and bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Other:<\/b><span style=\"font-weight: 400;\"> Eggs and low-carb sweeteners<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_Not_Allowed_on_a_Keto_Diet\"><\/span><b>What Foods Are Not Allowed on a Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Foods that are typically not allowed on a keto diet due to their high carbohydrate content include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains:<\/b><span style=\"font-weight: 400;\"> Bread, pasta, rice, and cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugary Foods:<\/b><span style=\"font-weight: 400;\"> Candy, soda, and baked goods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits: <\/b><span style=\"font-weight: 400;\">Most fruits, especially high-sugar fruits such as bananas, apples, and grapes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starchy Vegetables:<\/b><span style=\"font-weight: 400;\"> Potatoes, corn, and carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes:<\/b><span style=\"font-weight: 400;\"> Beans, lentils, and chickpeas\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol and High-Sugar Drinks:<\/b><span style=\"font-weight: 400;\"> Beer, liqueurs, and mixed liquor-based drinks (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a23494478\/keto-diet-grocery-list\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In order to lose weight on keto or any diet, you\u2019ll also need to be in a calorie deficit, which means that you burn more calories than you take in through food. So, in addition to your macronutrient goals, you\u2019ll need a total calorie goal. Be careful not to decrease your calories to too low a level, as not eating enough can have detrimental effects on your metabolism and health.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Avoiding_Hidden_Carbohydrates_on_Keto\"><\/span><b>Tips for Avoiding Hidden Carbohydrates on Keto<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite watching out for carbohydrates, sometimes we miss the carb content in common items. These can be labeled as hidden carbs and they are found in the following (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/blog\/2018\/05\/10-sources-of-hidden-carbs\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Watch Out for Condiments<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Ketchup: ~5g carbs per tablespoon.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Mayonnaise and mustard may contain hidden carbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be Cautious with Medications<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Over-the-counter drugs such as Dayquil: ~10g carbs per tablespoon.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Check sugar content in pills and liquid medications.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Select Fruits Carefully<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">High natural sugars can exceed your daily carb limits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Avoid high-carb nuts such as pistachios, chestnuts, and cashews.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Monitor portion sizes to stay within your calorie limits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid Sugary Sides<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">High-carb sides such as honey, some salad dressings, molasses, and maple syrup.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Use alternatives such as spices, vinegar, oil, and pure sucralose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Check Snacks and Small Chops<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Common high-carb items include protein bars, candies, milk, and milk substitutes.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Always read labels to check the carb content.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Utilize Online Resources<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Look up nutritional information for foods (e.g. &#8220;Nutritional Information Avocado&#8221;).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Document and track macros using a calorie tracking app such as BetterMe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek Support<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Join keto communities for guidance and support.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">By following these tips, you can better manage your carb intake and achieve your keto goals effectively. Good luck!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Putting_Your_Body_System_into_Ketosis\"><\/span><b>Putting Your Body System into Ketosis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your body will get into ketosis when it runs out of glucose and needs to depend on fat-based fuel as a source of energy. However, you can induce the process by reducing carbohydrate intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you eat more carbohydrates, it takes more time to put your body in ketosis. Other factors that could affect the rate at which your body gets into ketosis are your physical activity level, glycogen stores, and genetics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body can only enter ketosis when you\u2019ve completely exhausted your available and stored carbohydrates. You must allow your body to deplete these sugar sources. The fastest way to achieve this is by decreasing your carb intake. This will cause your body to turn to its stored fat and the fat in your diet as an alternative source of energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may take several days to weeks on a keto diet for your body to fully enter ketosis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28599043\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/single-serving-chia-pudding\/\"><i>Single Serving Chia Pudding: A Simple On-the-Go Breakfast<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_on_How_to_Get_into_Ketosis\"><\/span><b>Tips on How to Get into Ketosis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To put your body into ketosis, follow these simple steps:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cut_Down_on_Your_Carbohydrate_Consumption\"><\/span><b>Cut Down on Your Carbohydrate Consumption<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step to putting your body into ketosis is to reduce your carbohydrate intake. To hasten the process, most people consume approximately 20-50g of carbs per day. However, the quantity is subject to change depending on your goals and energy needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Your_Physical_Activity\"><\/span><b>Increase Your Physical Activity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Working out is one way of burning off glucose storage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). When you work out, your muscles may use glycogen, which is your body\u2019s carbohydrate stores. These stores need to be depleted for your body to be fully in ketosis.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Use_More_Coconut_Oil_in_Your_Meals\"><\/span><b>Use More Coconut Oil in Your Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The medium-chain triglycerides fat in coconut oil helps the liver produce more ketones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8650700\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). The body absorbs these fats and converts them to ketones. Therefore, coconut oil helps boost your ketone levels.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_More_Healthy_Fat\"><\/span><b>Eat More Healthy Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To put your body into ketosis, your daily fat consumption should be 55-60% of your total calorie intake. Therefore, you need to eat more healthy fat from olive oil, fish, coconut oil, etc.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Embrace_Intermittent_Fasting\"><\/span><b>Embrace Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you combine a keto diet with <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\">intermittent fasting<\/a>, your body may produce more ketones (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2405457723000268\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">), so you may get into ketosis faster as your body works to provide more fuel when it\u2019s scarce.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Cut_off_Your_Protein_Intake\"><\/span><b>Don\u2019t Cut off Your Protein Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A lot of people make the mistake of reducing their protein consumption too much. This will complicate the keto process and harm your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK234922\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Your body needs a moderate amount of protein consumption to produce amino acids for many functions. However, too much protein may affect ketone production as excess protein can be converted to glucose.<\/span><\/p>\n<p><b>If you struggle with the idea of giving up your favorite foods or working out till your legs give way, the BetterMe app is here to provide a fresh perspective on the way you view the weight loss process. Check out the app and <\/b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet\"><b>experience the fun side of fitness and dieting<\/b><\/a><b> with BetterMe.<\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Grocery_Shopping_Hacks\"><\/span><b>Keto Grocery Shopping Hacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Switching from your regular diet to the standard keto diet is no small feat. In addition to the vigorous resistance your body will exhibit, you will need to overhaul your pantry. Therefore, you\u2019ll have to shop for your new diet plans.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s important to note that your first few trips to the grocery store will be expensive. Most of the fats and oils you need are quite pricey. However, they last longer than many other foods. You shouldn\u2019t feel the impact of the costs as much going forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With the standard keto diet, you need to plan your meals ahead of time. This will help you stay away from carbs and manage hunger pangs. Having a meal plan will save you a great deal when you shop.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shopping for keto groceries can be quite tedious. Therefore, you need to know what you want before you go shopping. You can also follow the keto food pyramid to help you set out your fats, proteins, and carbs.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-8.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Calculate_My_Macros_for_the_Keto_Diet\"><\/span><b>How Do I Calculate My Macros for the Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calculating your macros could be tedious when you do it yourself. However, with the help of the internet, you can easily calculate your macros. There are tons of keto macro calculators on the internet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All you need to do is pick one and fill in the information to get a helpful result. You can use two calculators to compare results and as you will be entering the same information, you should get similar results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The next step is to keep track of your daily macros and calories. For this, you need a calorie counting app. There are many calorie counting apps on the internet. Download one and fill in your daily diet. The app will give you full calorie and macro details of your daily diet and help you keep track.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Comparing Total Carbs with Net Carbs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The amount of carbohydrates in a meal without fiber is the net carbs. Most recipes list carbs under total carbs (including the fiber), while others list the amount of net carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, \u2153 of an avocado contains 4g of carbs and 3g of fiber(<\/span><a href=\"https:\/\/www.kidney.org\/atoz\/content\/avocados\/1000\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). The net carbs are only 1g, which makes it a perfect treat for the keto diet.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Formula: total carbs minus fiber = net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also subtract half the carbs from sugar alcohols, if they\u2019re listed<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Use this formula to calculate your daily total carb intake. From here, you can track your net carbs per serving and make the right decision every day.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Setting_Your_Keto_Diet_Goals\"><\/span><b>Setting Your Keto Diet Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you kick-start the standard keto plan, you need to identify the goals you hope to achieve. Although there may be benefits of the keto diet, having a predetermined goal will help personalize your experience.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_Your_Results\"><\/span><b>Understanding Your Results<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Three crucial factors influence your results; your metabolic rate, muscle mass, and fat mass. You can get an approximation of your muscle mass using your shoulder measurement and use your waist size for an approximation of your fat mass. Some other goals you may set include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Target_Calorie_Intake\"><\/span><b>Target Calorie Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your target calorie intake should be below the calories you burn each day if your goal is weight loss. This number may change as your body changes, so it\u2019s a good idea to reassess this from time to time.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Maintenance_Calories\"><\/span><b>Maintenance Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your maintenance calorie intake is the number of calories you would need to eat daily to maintain your weight, not lose or gain weight. This is the approximate number of calories you burn in a day. It\u2019s based on individual factors such as age, sex, body size, and physical activity level. Your maintenance calorie number is your starting point for determining your target calorie intake, which will either be lower or higher than your maintenance number, depending on your goals.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Target_Waist_Circumference\"><\/span><b>Target Waist Circumference<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your target waist circumference should be the waist size you wish to have after your transformation. You may choose to adjust this size depending on your body goals. It\u2019s often used as a proxy measurement for visceral or abdominal fat mass.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ideal_Protein_Intake\"><\/span><b>Ideal Protein Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your ideal protein intake is the amount of protein you should eat each day. When you go low, you disrupt the recovery process. When you go too high, you may put your body out of ketosis.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toasts.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Start_the_Keto_Diet\"><\/span><b>Who Should Start the Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individuals Who Are Looking to Improve Blood Sugar Control: <\/b><span style=\"font-weight: 400;\">The keto diet can help improve insulin sensitivity and stabilize blood sugar levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7641470\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). If you have diabetes or insulin resistance, a keto diet should ONLY be done after consulting and under the medical supervision of your healthcare provider.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People Who Are Looking to Lose Weight:<\/b><span style=\"font-weight: 400;\"> For some people, the diet can be effective for short-term weight loss and improving some markers of metabolic health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7641470\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individuals with Neurological Conditions: <\/b><span style=\"font-weight: 400;\">Originally developed to treat epilepsy, the keto diet can benefit certain neurological conditions, if it is prescribed by your physician (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2898565\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Those with Metabolic Health Goals: <\/b><span style=\"font-weight: 400;\">It has been found to help reduce risk factors such as high blood pressure, high blood sugar, and abnormal cholesterol levels, likely as a result of weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10421332\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/overnight-chia-pudding\/\"><i>Overnight Chia Pudding: Snack Your Way to Good Health<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Not_Start_the_Keto_Diet\"><\/span><b>Who Should Not Start the Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following people should seek professional advice when it comes to embarking on a keto diet (<\/span><a href=\"https:\/\/www.uchicagomedicine.org\/forefront\/health-and-wellness-articles\/2023\/january\/ketogenic-diet-what-are-the-risks\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li><b>People Who Are Taking Medication that Lowers Their Blood Sugar: <\/b><span style=\"font-weight: 400;\">Due to the risk of hypoglycemic episodes, extra monitoring and\/or medication adjustments may be required.\u00a0<\/span><\/li>\n<li><b>People with Pancreatic or Liver Issues: <\/b><span style=\"font-weight: 400;\">The high fat intake may exacerbate these conditions.<\/span><\/li>\n<li><b>Those with Thyroid Problems:<\/b><span style=\"font-weight: 400;\"> Some evidence suggests that the keto diet may negatively affect thyroid function.<\/span><\/li>\n<li><b>Individuals with Gallbladder Issues or Without a Gallbladder: <\/b><span style=\"font-weight: 400;\">The high fat content of the diet can be difficult to process without a gallbladder.<\/span><\/li>\n<li><b>Individuals with a History of Eating Disorders: <\/b><span style=\"font-weight: 400;\">The restrictive nature of the diet can potentially trigger disordered eating behaviors.<\/span><\/li>\n<li><b>Pregnant or Breastfeeding Women: <\/b><span style=\"font-weight: 400;\">Carbohydrate restriction is not recommended during pregnancy or lactation, as the nutrient needs during these times are higher, including for carbohydrates (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0271531724000265\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Anyone with a Pre-Existing Health Condition: <\/b><span style=\"font-weight: 400;\">These people should talk to their healthcare provider before starting a keto diet.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_Keto_Diet_Healthy\"><\/span><b>Is a Keto Diet Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The healthiness of the keto diet can vary depending on individual health conditions and how the diet is implemented. Research has shown potential benefits for weight loss, improved blood sugar control, and reduced risk factors for cardiovascular disease and metabolic syndrome.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are also concerns about long-term adherence, nutrient deficiencies, and potential negative impacts on heart health due to high saturated fat intake. It&#8217;s important for individuals to consult healthcare professionals before they start a keto diet, especially those with preexisting health conditions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/blueberries.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_Your_Body_into_Ketosis_in_Three_Days\"><\/span><b>Can You Get Your Body into Ketosis in Three Days?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everyone is different, but for most people, it\u2019s believed to take several days to weeks to get fully into ketosis. To get your body into ketosis as quickly as possible, you might drop your daily intake to less than 20g. You may also need to engage in physical activities to increase the rate at which your body burns glucose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get your body into ketosis within a very short time, you need to eat more healthy fat. Here, you don\u2019t need to worry about the number of calories you consume. Eat healthier fat, few carbs, and the right amount of protein to promote the burning of mostly fat for fuel.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The challenges you will face will be as a result of a strong reaction from your body. You may feel severe hunger pangs and suffer from <a href=\"https:\/\/betterme.world\/articles\/keto-flu\/\">keto flu.<\/a> Most people would be better off allowing their bodies to adjust more gradually.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Tell_If_Your_Body_Is_in_Ketosis\"><\/span><b>How Do You Tell If Your Body Is in Ketosis?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The easiest way to tell that your body is in ketosis is the change in your physical and mental state. You can further confirm this by taking a test. You may notice the following changes when your body enters ketosis:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Foul Breath<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">A telltale sign that shows your body system is in ketosis is your breath. Your breath will smell different due to the increase of ketones in your system. Acetone is the ketone that is responsible for this unpleasant smell (<\/span><a href=\"https:\/\/iopscience.iop.org\/article\/10.1088\/1752-7163\/aa66d3\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Appetite<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">When their body enters ketosis, many people report experiencing a lesser urge to eat (<\/span><a href=\"https:\/\/journals.lww.com\/co-clinicalnutrition\/fulltext\/2021\/07000\/ketogenic_diets_and_appetite_regulation.14.aspx#:~:text=Several%20studies%20have%20provided%20evidence,not%20increase%2C%20despite%20weight%20loss.\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). This can help reduce overall energy intake and promote weight loss.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Urge to Drink Water<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">As you use up your glycogen stores, water is also released. A common side effect of a keto diet is dehydration (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4113752\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, some people notice an increased urge to drink more water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>An Initial Drop in Energy Levels Followed by a Sharp Increase<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Some people feel weak as their body depletes its glucose. Your body loses water too and dehydration can cause a drop in physical performance. Make sure to drink plenty of water. Most people feel better once their body adapts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Loss<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Another visible sign of ketosis is an initial <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-water-weight\/\">water weight<\/a> loss. Once your body gets into ketosis, you\u2019ll likely lose weight from the drop in your fluid levels.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To properly confirm you\u2019re actually in ketosis, you should take a test.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Test_for_Ketosis\"><\/span><b>How Do You Test for Ketosis?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The only way to confirm you are in ketosis is to take a test (<\/span><a href=\"https:\/\/www.dietdoctor.com\/low-carb\/keto\/ketone-testing-three-ways\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). The following are the three primary ways to test your body system for ketosis:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Urine_Test\"><\/span><b>Urine Test<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can take quick urine tests using ketone test strips. All you need to do is pee on the strip and wait for the results. If there are ketones in your urine, the strip will pick this up. The indicator may show the intensity of the ketones, depending on the brand of strip you use. Urine strips are great if you want to find out your progress at the initial stage of your keto diet. This isn\u2019t as precise as a blood test, but it\u2019s more accessible and less expensive. You can buy ketone strips online or at any local store that sells diabetic supplies.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Blood_Test\"><\/span><b>Blood Test<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another way to test for ketosis is the ketone meter blood test. The process is simple and you can purchase kits online or at your local drug store. The process is similar to how diabetic patients check for blood sugar. All you need to do is prick your thumb, drop your blood on the strip, and the machine will check for the level of Betahydroxybutyrate in your blood. This process is expensive, particularly when you have to test yourself many times in a day. If you don\u2019t like pricking yourself, you may also find it difficult.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Breath_Test\"><\/span><b>Breath Test<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don\u2019t like needles and are looking for a long-term and accurate ketosis testing method, you can invest in a breath meter. A breath meter may be expensive, but you will save money based on the number of times you can use it. All you need to do is plug it into a power source and breathe into it. The meter gives different readings of the acetone levels in your breath. Read the product description of the meter you buy for steps on how to get your results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_I_Need_to_Worry_About_My_Ketone_Levels\"><\/span><b>Do I Need to Worry About My Ketone Levels?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most important purpose of conducting a ketone test is to find out if your body is in ketosis. You only need to worry about your ketone levels if you have medical directives from a doctor. You should focus on your weight loss goals rather than your ketone level. Your ketone level will change, so you don\u2019t need to worry about the numbers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of the keto diet is to keep your body in ketosis. When your body system is in ketosis and you\u2019re in a calorie deficit, you should burn stored fat and lose weight. Therefore, if you continue your daily intake of calories and carbs in the right proportion, your body should remain in ketosis.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Is_the_Right_Time_to_Make_Adjustments\"><\/span><b>When Is the Right Time to Make Adjustments?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may need to cycle out of ketosis after a while to help restore your body to its natural fuel cycle. Cycling out of ketosis will wake up your body and help you recover after the long process of ketosis.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Cycle_out_of_Ketosis\"><\/span><b>How to Cycle out of Ketosis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To cycle out of Ketosis, you need to reverse your eating patterns. Choose a day and take in more carbohydrates. These carbs should replenish your glycogen rather than storing up as fat. To get back to ketosis, simply resume your regular keto diet routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following information will help you understand the metabolic process behind ketosis. Armed with the right information, you can make better-informed decisions about your diet, which will help you achieve your weight loss goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Flu\"><\/span><b>Keto Flu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you wondering why you have the keto flu when you first start the keto diet? Now you need to learn in detail about ketosis. It\u2019s normal to experience induction flu or keto flu in the first week of the keto diet.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Symptoms of Induction Flu (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\"><b>24<\/b><\/a><b>)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headache<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue, decreased energy, or feeling faint<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea or gastrointestinal discomfort<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizziness or shaking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain fog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased appetite or cravings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sore throat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body aches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heartbeat alterations<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Does_Keto_Flu_Occur_in_the_First_Week_of_the_Keto_Diet\"><\/span><b>Why Does Keto Flu Occur in the First Week of the Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drop_in_Carbohydrate_Consumption\"><\/span><b>Drop in Carbohydrate Consumption<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Scientists aren\u2019t exactly sure what causes the keto flu, but two likely contributors are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The drop in your carbohydrate intake\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes in your body\u2019s electrolyte levels<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The human body is sensitive to diet changes and it will immediately react to the drop in carbohydrates. This is because the body is programmed to live off the fuel from your carbohydrate consumption and doesn\u2019t wish to make new changes to this plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Changes in blood sugar levels may partially explain some of the symptoms of the keto flu.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drop_in_Your_Bodys_Electrolyte_Level\"><\/span><b>Drop in Your Body\u2019s Electrolyte Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A drop in any of the body\u2019s four essential electrolytes (magnesium, sodium, calcium, and potassium) can lead to several of the adverse effects that are experienced as keto flu. The sudden drop in the body\u2019s level of carbohydrates, fluids, and electrolytes can lead to an imbalance that will cause you to feel sick.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Magnesium\"><\/span><b>Magnesium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can increase your magnesium consumption by eating more seeds and nuts. Foods such as shellfish, artichokes, and fatty fish are rich in magnesium. Dark chocolate and cocoa powder both have high magnesium concentrations too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to increase your magnesium levels is by taking magnesium supplements. Magnesium supplements may help you manage keto flu by boosting your electrolyte level.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Calcium\"><\/span><b>Calcium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While a healthy diet will keep your calcium levels up, you may need to increase your intake of calcium to help you manage keto flu. Foods such as dairy, salmon, kale, sardines, broccoli, and bok choy are rich sources of calcium. Almond milk that\u2019s free from flavors and sweeteners is also a good source of calcium. The recommended daily calcium intake for most healthy adults is 1,000 mg, but females over the age of 50 and males over 70 need 1,200 mg of calcium every day.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Sodium\"><\/span><b>Sodium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sodium can be lost along with fluids when dehydration occurs. Adding salt to your meals and eating meals such as shellfish and bone broth will help increase your sodium levels. However, excessive sodium consumption isn\u2019t recommended, particularly if you have high blood pressure. You should seek individualized advice from your healthcare provider.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Potassium\"><\/span><b>Potassium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A drop in your potassium level can lead to several symptoms such as muscle cramps, heart palpitations, depression, constipation, and irritability. You need approximately 4,700 mg of potassium every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods such as mushrooms, avocados, salmon, leafy greens, and nuts have a high potassium content.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Manage_the_Transition_to_the_Keto_Diet\"><\/span><b>How Do You Manage the Transition to the Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\"><b>Stay Hydrated<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Water loss when starting a keto diet can lead to dehydration. It\u2019s important to drink extra water to make up for this loss. The daily recommended quantity of water is at least 2.7 liters of water for women and 3.7 liters of water for men, including all fluids from beverages and food (<\/span><a href=\"https:\/\/www.nationalacademies.org\/our-work\/dietary-reference-intakes-for-electrolytes-and-water\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These recommendations are for people who live in a temperate environment. Therefore, people who live in tropical or desert climates might need more water. Drinking the right amount of water helps manage the effects of keto flu.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Take the Right Supplements<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To provide your body with the right amount of vitamins and minerals it needs to keep you running, you may need to resort to taking supplements. Whether you need supplements and what nutrients you\u2019re missing will vary from person to person. Talk to a registered dietitian for individualized advice about supplements.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Helpful_Tips_for_Managing_Keto_Flu\"><\/span><b>Helpful Tips for Managing Keto Flu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink enough water every day. Always consume the recommended quantity of water (12-15 cups for men, 8-12 cups for women). Your body will increase its rate of removing stored water and you will need to beat that to stay hydrated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you\u2019re getting enough electrolytes such as magnesium, potassium, calcium, and sodium through your diet. If necessary, you can consider electrolyte supplements to help you get through this transition. Talk to a registered dietitian for individualized advice.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-7.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_weight_can_you_lose_in_a_month_on_keto\"><\/span><strong>How much weight can you lose in a month on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Weight loss on the keto diet can vary significantly between individuals due to factors such as starting weight, adherence to the diet, and metabolic differences. On average, many people can expect to lose between 4 and 10 pounds (1.8 and 4.5 kg) in the first month. Initial weight loss is often more rapid due to water loss from reduced carbohydrate intake. However, sustainable weight loss tends to be more gradual as the body adjusts to ketosis.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_after_3_days_of_keto_diet\"><\/span><strong>What happens after 3 days of keto diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">After three days on a keto diet, your body typically starts to enter a state of ketosis, where it starts to burn more fat for fuel instead of carbohydrates. This process can lead to symptoms commonly known as the &#8220;keto flu&#8221;, which may include headaches, fatigue, irritability, dizziness, nausea, and muscle cramps. These symptoms are usually temporary and often subside once your body becomes more efficient at using ketones for energy.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_drink_alcohol_on_keto\"><\/span><strong>Can I drink alcohol on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can drink alcohol on a keto diet, but it&#8217;s important to choose low-carb options and consume them in moderation. Acceptable choices include dry wines, spirits such as vodka, gin, and whiskey, and low-carb beers. Be mindful that alcohol can slow down the process of ketosis and weight loss as your body prioritizes metabolizing alcohol over fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_stay_in_ketosis_forever\"><\/span><strong>Can you stay in ketosis forever?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While it&#8217;s possible to stay in ketosis for an extended period, the long-term effects of maintaining a keto diet indefinitely have not been well-studied. Some individuals may experience nutrient deficiencies, gastrointestinal issues, or difficulty maintaining the diet&#8217;s restrictive nature over time. It\u2019s also not the most heart-healthy diet. It&#8217;s essential to work with a healthcare provider to ensure balanced nutrition and address any potential health concerns if you choose to follow a keto diet in the long term.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Diet_\u2013_28_Day_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The basics outlined in this article will put you on the right path toward achieving your goals using the standard keto diet. For better knowledge about the process and expectations, you can read other helpful guides on the keto diet. These guides will broaden your perspective on a diet and help you make the right choice toward leading a healthy lifestyle.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Macronutrients, which are called macros by keto enthusiasts, are the fuel that powers the human body. Many diet plans work by increasing the consumption of certain macros and reducing others. In this article, we take a detailed look at the macros that are involved in the ultra-popular keto diet. But first, let\u2019s take a look [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81930,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,76],"tags":[],"coauthors":[45],"class_list":["post-1659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto Diet - 28 Day Challenge | BetterMe Blog<\/title>\n<meta name=\"description\" content=\"The \u2605 KETO DIET \u27a4 is a high fat, moderate protein, low carbohydrate eating pattern, which differs from general, healthful eating recommendations.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto Diet - 28 Day Challenge\" \/>\n<meta property=\"og:description\" content=\"The \u2605 KETO DIET \u27a4 is a high fat, moderate protein, low carbohydrate eating pattern, which differs from general, healthful eating recommendations.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/keto-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T15:29:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/cover-Keto-Diet-\u2013-28-Day-Challenge-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Keto Diet &#8211; 28 Day Challenge\",\"dateModified\":\"2025-09-26T15:29:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-diet\/\"},\"wordCount\":4323,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/cover-Keto-Diet-%E2%80%93-28-Day-Challenge.png\",\"articleSection\":[\"Keto\",\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Macronutrients, which are called macros by keto enthusiasts, are the fuel that powers the human body. Many <a href=\\\"https:\/\/betterme.world\/articles\/salad-diet-plans\/\\\">diet plans<\/a> work by increasing the consumption of certain macros and reducing others. In this article, we take a detailed look at the macros that are involved in the ultra-popular <a href=\\\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\\\">keto diet<\/a>. But first, let\u2019s take a look at what this diet entails.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Always consult your healthcare provider before you make any dietary changes.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Keto Diet?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The keto diet increases the intake of fat and drops off carbohydrates. These restrictions remove the body\u2019s main energy source, which is carbohydrates, from food. Therefore, the body will turn to fat as an alternative. This high-fat, low-carb diet will cause your body system to enter into a state called ketosis. While in ketosis, your body burns fat as the primary source of energy rather than glucose from carbs (<\/span><a href=\\\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-weight\/diet-reviews\/ketogenic-diet\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The keto diet encourages you to eat more healthy fat, a moderate amount of protein, and very few carbohydrates. Healthy fat from sources such as vegetable oils, avocados, nuts, and fish should make up 55-60% of your daily calorie consumption,\u00a0 30% to 35% should be protein, and 5% to 10% carbohydrates. Some people aim for closer to 70-80% fat and 10-20% protein, with 5-10% coming from carbohydrates. 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28 Day Challenge","dateModified":"2025-09-26T15:29:09+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/"},"wordCount":4323,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/cover-Keto-Diet-%E2%80%93-28-Day-Challenge.png","articleSection":["Keto","Weight Management"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Macronutrients, which are called macros by keto enthusiasts, are the fuel that powers the human body. Many <a href=\"https:\/\/betterme.world\/articles\/salad-diet-plans\/\">diet plans<\/a> work by increasing the consumption of certain macros and reducing others. In this article, we take a detailed look at the macros that are involved in the ultra-popular <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\">keto diet<\/a>. But first, let\u2019s take a look at what this diet entails.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Always consult your healthcare provider before you make any dietary changes.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Keto Diet?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The keto diet increases the intake of fat and drops off carbohydrates. These restrictions remove the body\u2019s main energy source, which is carbohydrates, from food. Therefore, the body will turn to fat as an alternative. This high-fat, low-carb diet will cause your body system to enter into a state called ketosis. While in ketosis, your body burns fat as the primary source of energy rather than glucose from carbs (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The keto diet encourages you to eat more healthy fat, a moderate amount of protein, and very few carbohydrates. Healthy fat from sources such as vegetable oils, avocados, nuts, and fish should make up 55-60% of your daily calorie consumption,\u00a0 30% to 35% should be protein, and 5% to 10% carbohydrates. Some people aim for closer to 70-80% fat and 10-20% protein, with 5-10% coming from carbohydrates. For example, on a 2,000 kcal-per-day diet, the carbohydrate allowance would amount to approximately 20 to 50 grams daily (<\/span><a href=\"https:\/\/www.ncbi.nlm. ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/","url":"https:\/\/dev.betterme.world\/articles\/keto-diet\/","name":"Keto Diet - 28 Day Challenge | BetterMe Blog","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/cover-Keto-Diet-%E2%80%93-28-Day-Challenge.png","dateModified":"2025-09-26T15:29:09+00:00","description":"The \u2605 KETO DIET \u27a4 is a high fat, moderate protein, low carbohydrate eating pattern, which differs from general, healthful eating recommendations.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/keto-diet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/cover-Keto-Diet-%E2%80%93-28-Day-Challenge.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/cover-Keto-Diet-%E2%80%93-28-Day-Challenge.png","width":1920,"height":1200,"caption":"Keto Diet \u2013 28 Day Challenge"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/keto-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/dev.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Keto","item":"https:\/\/dev.betterme.world\/articles\/diets\/keto\/"},{"@type":"ListItem","position":4,"name":"Keto Diet &#8211; 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