{"id":7026,"date":"2020-07-14T17:52:01","date_gmt":"2020-07-14T17:52:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=7026"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"keto-calculator","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/","title":{"rendered":"Keto Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight?"},"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-calculator\/#The_Keto_Calculator_How_To_Calculate_Your_Macros_For_Keto\" >The Keto Calculator: How To Calculate Your Macros For Keto<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Get_your_personalized\" >Get your personalized<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Step_1_Gather_Your_Details_Gender_Age_Height_And_Weight\" >Step 1: Gather Your Details: Gender, Age, Height, And Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Step_2_Figure_Out_Your_Calorie_Intake_Goal\" >Step 2: Figure Out Your Calorie Intake Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Step_3_Determining_Body_Fat_And_Lean_Body_Mass\" >Step 3: Determining Body Fat % And Lean Body Mass<\/a><\/li><\/ul><\/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-calculator\/#The_Keto_Calculator_How_Many_Carbs_To_Eat_On_Keto\" >The Keto Calculator: How Many Carbs To Eat On Keto\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#The_Ideal_Plan\" >The Ideal Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#The_Keto_Calculator_How_Much_Protein_To_Eat_On_Keto\" >The Keto Calculator: How Much Protein To Eat On Keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#The_Keto_Calculator_How_Much_Fat_To_Eat_On_Keto\" >The Keto Calculator: How Much Fat To Eat On Keto\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#The_Keto_Calculator_How_Much_Weight_Can_You_Lose_On_Keto_In_A_Week\" >The Keto Calculator: How Much Weight Can You Lose On Keto In A Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#History_And_Origin_Of_The_Keto_Diet\" >History And Origin Of The Keto Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_Does_The_Keto_Diet_Work\" >How Does The Keto Diet Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_To_Know_If_You_Are_In_Ketosis\" >How To Know If You Are In Ketosis?<\/a><\/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-calculator\/#The_Keto_Diet_And_Your_Hunger_Hormones\" >The Keto Diet And Your Hunger Hormones<\/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-calculator\/#What_Should_You_Eat_On_A_Keto_Diet\" >What Should You Eat On A 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-16\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#1_Carbohydrates\" >1. Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#2_Protein\" >2. Protein<\/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-calculator\/#3_Fats\" >3. Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Foods_You_Should_Limit_Or_Avoid_On_A_Keto_Diet\" >Foods You Should Limit Or Avoid 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-20\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Health_Benefits_Of_The_Keto_Diet\" >Health Benefits Of The Keto Diet\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Diabetes\" >Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Heart_Disease\" >Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Cancer\" >Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Alzheimers_Disease\" >Alzheimer&#8217;s Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Polycystic_Ovarian_Syndrome_PCOS\" >Polycystic Ovarian Syndrome (PCOS)<\/a><\/li><\/ul><\/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-calculator\/#Other_Health_Benefits_Of_The_Keto_Diet\" >Other Health Benefits Of The Keto Diet<\/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-calculator\/#Who_Shouldnt_Follow_The_Keto_Diet\" >Who Shouldn&#8217;t Follow The Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Dangers_Of_The_Keto_Diet\" >Dangers 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-29\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Diabetic_Ketoacidosis_DKA\" >Diabetic Ketoacidosis (DKA)<\/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-calculator\/#Nutrient_Deficiencies\" >Nutrient Deficiencies<\/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-calculator\/#Side_Effects_Of_The_Keto_Diet_And_How_To_Avoid_Them\" >Side Effects Of The Keto Diet And How To Avoid Them<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Keto_Flu\" >Keto Flu<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_to_avoid_it\" >How to avoid it\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Dehydration\" >Dehydration\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_to_avoid_it-2\" >How to avoid it<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Insomnia\" >Insomnia<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_to_avoid_it-3\" >How to avoid it<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Diarrhea\" >Diarrhea<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_to_avoid_it-4\" >How to avoid it\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Keto_Rash\" >Keto Rash<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_to_avoid_it-5\" >How to avoid it<\/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-calculator\/#Clean_Vs_Dirty_Keto\" >Clean Vs. Dirty Keto<\/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-calculator\/#Is_The_Keto_Diet_Hard_To_Sustain\" >Is The Keto Diet Hard To Sustain?<\/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-calculator\/#Reasons_You_Are_Not_Losing_Weight_On_The_Keto_Diet\" >Reasons You Are Not Losing Weight On 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-45\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Your_Body_Is_Not_Actually_In_Ketosis\" >Your Body Is Not Actually In Ketosis<\/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-calculator\/#Not_Counting_Calories\" >Not Counting Calories<\/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-calculator\/#High_Stress\" >High Stress<\/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-calculator\/#Certain_Medical_Conditions\" >Certain Medical Conditions<\/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-calculator\/#The_Importance_Of_MCT_Oil_On_The_Keto_Diet\" >The Importance Of MCT Oil On The Keto Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_Long_Should_You_Stay_On_The_Keto_Diet\" >How Long Should You Stay On The Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Keto_Recipes\" >Keto Recipes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Keto_Breakfast_Options\" >Keto Breakfast Options<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#1_Mug_Biscuits\" >1. Mug Biscuits<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-54\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving_4_biscuits\" >Nutritional Facts for 1 serving (4 biscuits)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-55\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#2_To_Die_For_Blueberry_Mug_Muffin\" >2. To Die For Blueberry Mug Muffin<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-56\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving_1_large_muffin\" >Nutritional Facts for 1 serving (1 large muffin)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-57\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#3_Not_Just_An_Egg_Muffin\" >3. Not Just An Egg Muffin<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-58\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving_2_muffins\" >Nutritional Facts for 1 serving (2 muffins)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-59\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#4_Keto_Chili_Scrambled_Eggs\" >4. Keto Chili Scrambled Eggs<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-60\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving\" >Nutritional Facts for 1 serving<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-61\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#5_Pancakes\" >5. Pancakes<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-62\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving-2\" >Nutritional Facts for 1 serving<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-63\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#6_Easy_Eggs_Scramble\" >6. Easy Eggs Scramble<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-64\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving-3\" >Nutritional Facts for 1 serving<\/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-65\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Light_Meals_For_Lunch\" >Light Meals For Lunch<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-66\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#1_Caesar_Salad\" >1. Caesar Salad\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-67\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving-4\" >Nutritional Facts for 1 serving<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-68\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#2_Chicken_Salad\" >2. Chicken Salad<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-69\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutrition_facts_for_1_serving\" >Nutrition facts for 1 serving<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-70\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#3_Egg_Salad\" >3. Egg Salad<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-71\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving-5\" >Nutritional Facts for 1 serving<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-72\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#4_Creamless_Creamy_Chicken_Soup\" >4. Creamless Creamy Chicken Soup\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-73\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_fact_for_1_serving\" >Nutritional fact for 1 serving<\/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-74\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Dinner_Options\" >Dinner Options<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-75\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#1_Cheesesteak_Plate\" >1. Cheesesteak Plate<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-76\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Each_serving_provides\" >Each serving provides:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-77\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#2_Chicken_Peanut_Curry\" >2. Chicken Peanut Curry<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-78\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Each_serving_provides-2\" >Each serving provides:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-79\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#3_Basic_Cauliflower_Rice\" >3. Basic Cauliflower Rice<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-80\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving-6\" >Nutritional Facts for 1 serving<\/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-81\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Beverages\" >Beverages<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-82\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#1_Chia_Fresca\" >1. Chia Fresca<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-83\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_facts_for_1_serving\" >Nutritional facts for 1 serving<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-84\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#2_Thai_Iced_Tea_27\" >2. Thai Iced Tea (27)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-85\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Nutritional_Facts_for_1_serving-7\" >Nutritional Facts for 1 serving<\/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-86\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#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-87\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#How_Can_I_Quickly_Get_Back_Into_Ketosis_After_Getting_Out_Of_It\" >How Can I Quickly Get Back Into Ketosis After Getting Out Of It?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-88\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#At_What_Time_Of_The_Day_Should_I_Test_My_Ketone_Levels\" >At What Time Of The Day Should I Test My Ketone Levels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-89\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Can_Consuming_Such_A_High_Amount_Of_Fat_Give_Lead_To_A_Heart_Disease_Or_Cause_A_Heart_Attack\" >Can Consuming Such A High Amount Of Fat Give Lead To A Heart Disease Or Cause A Heart Attack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-90\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Can_I_Follow_The_Keto_Diet_If_Im_A_Vegetarian_Or_Vegan\" >Can I Follow The Keto Diet If I&#8217;m A Vegetarian Or Vegan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-91\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Can_I_Practice_Intermittent_Fasting_On_The_Keto_Diet\" >Can I Practice Intermittent Fasting On The Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-92\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#Can_I_Build_Muscle_On_The_Keto_Diet\" >Can I Build Muscle On The Keto Diet?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-93\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-94\" href=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Calculator_How_To_Calculate_Your_Macros_For_Keto\"><\/span>The Keto Calculator: How To Calculate Your Macros For Keto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Macronutrients or macros provide your body with calories and energy. They are broken down into three main categories: Carbohydrates, Proteins, and Fats. It is important to track your macronutrients while following the <a href=\"https:\/\/betterme.world\/articles\/keto-diet-quiz\/\">ketogenic diet<\/a> because the goal is to limit your carbohydrate intake so that your body utilizes fat as the primary source of energy. A keto diet is high in fats, moderate in protein, and low in carbs (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Do you know how the keto calculator counts your daily macros? Let\u2019s break it down into simple steps.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Gather_Your_Details_Gender_Age_Height_And_Weight\"><\/span><b>Step 1: Gather Your Details: Gender, Age, Height, And Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The keto calculator takes into account your gender, age, height, and weight<\/span> <span style=\"font-weight: 400;\">to determine your basal metabolic rate (BMR), which is the minimum number of calories needed for your body to properly function while resting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">BMR is calculated through Mifflin-St.Jeor Formula as it is the most precise method (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-count-macros#step-by-step\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Men:<\/b><span style=\"font-weight: 400;\">\u00a0calories\/day = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (y) + 5<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Women:<\/b><span style=\"font-weight: 400;\">\u00a0calories\/day = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (y) \u2013 161<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For instance, If a 35 year old man weighs 90kg and his height is 175 cm. His BMR would be:<\/span><\/p>\n<p><b>BMR<\/b><span style=\"font-weight: 400;\"> = 10 x 90kg + 6.25 x 175cm \u2013 5 x 35years +5 = 1823.75 <\/span><span style=\"font-weight: 400;\">\u2248<\/span> <b>1824 calories\/day<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0= 900 + 1093.75 \u2013 175 +5 = 1823.75 <\/span><span style=\"font-weight: 400;\">\u2248<\/span> <b>1824 calories\/day<\/b><\/p>\n<p><b>Why are these details necessary?<\/b><\/p>\n<ul>\n<li><b>Gender:<\/b><span style=\"font-weight: 400;\"> Men and Women have different body composition.\u00a0\u00a0<\/span><\/li>\n<li><b>Age:<\/b><span style=\"font-weight: 400;\"> Resting metabolic rate (the number of calories burned at rest) decreases with age.\u00a0<\/span><\/li>\n<li><b>Height and Weight:<\/b><span style=\"font-weight: 400;\"> Unique body composition always needs to be taken into account.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\">30 Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29533 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-6-1024x576.jpg\" alt=\"keto calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Figure_Out_Your_Calorie_Intake_Goal\"><\/span><b>Step 2: Figure Out Your Calorie Intake Goal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To calculate your macros for keto, you need to establish your Total Daily Energy Expenditure (TDEE), which is the estimate of energy or calories you burn a day through physical activities and rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The basal metabolic rate you calculated from Step1 is necessary to determine your TDEE. This is done by multiplying your BMR with an activity factor.<\/span><\/p>\n<ul>\n<li><b>Sedentary:\u00a0<span style=\"font-weight: 400;\"> limited to no exercise with a desk job <\/span>_ BMR x 1.2<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>Lightly active:<\/b><span style=\"font-weight: 400;\">\u00a0 light exercise one to three times per week <\/span><b>_<\/b><b> BMR x 1.375<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>Moderately active:<\/b><span style=\"font-weight: 400;\">\u00a0 moderate exercise three to five times per week\u00a0 <\/span><b>_<\/b><b> BMR x 1.55<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>Very active:<\/b><span style=\"font-weight: 400;\"> hard exercise six to seven times per week <\/span><b>_<\/b><b> BMR x 1.725<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>Extra active:<\/b><span style=\"font-weight: 400;\">\u00a0 <\/span><span style=\"font-weight: 400;\">arduous <\/span><span style=\"font-weight: 400;\">exercise daily and a physical job\u00a0 <\/span><b>_ <\/b><b>BMR x 1.9<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If the same 35 year-old-man leads a sedentary lifestyle, his TDEE would be:<\/span><\/p>\n<p><b>TDEE =<\/b> <b>BMR x 1.2\u00a0<\/b><\/p>\n<p><b>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a01824 kcal x 1.2 = 2188.5 Calories\/Day<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Next, you need to determine your end goal, which is losing weight, gaining weight, or maintaining weight. When you know how many calories you need to consume each day, you can then break it down to the corresponding amount of macros you need.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29532 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-6-1024x576.jpg\" alt=\"keto calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Determining_Body_Fat_And_Lean_Body_Mass\"><\/span><b>Step 3: Determining Body Fat % And Lean Body Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Body fat % is the total amount of fat in the body. One of the most accurate methods to calculate Body fat % and Lean body mass is DXA (DEXA) Scan Body Composition testing . The only drawback is its cost. If that\u2019s an issue, you can use the standard American Council on Exercise Body Fat Categorization<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Description<\/b><\/td>\n<td><b>Women<\/b><\/td>\n<td><b>Men<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Essential fat<\/span><\/td>\n<td><span style=\"font-weight: 400;\">10-13%<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2-5%<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Athletes<\/span><\/td>\n<td><span style=\"font-weight: 400;\">14-20%<\/span><\/td>\n<td><span style=\"font-weight: 400;\">6-13%<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Fitness<\/span><\/td>\n<td><span style=\"font-weight: 400;\">21-24%<\/span><\/td>\n<td><span style=\"font-weight: 400;\">14-17%<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Average<\/span><\/td>\n<td><span style=\"font-weight: 400;\">25-31%<\/span><\/td>\n<td><span style=\"font-weight: 400;\">18-25%<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Obese<\/span><\/td>\n<td><span style=\"font-weight: 400;\">32+%<\/span><\/td>\n<td><span style=\"font-weight: 400;\">25+%<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">To determine your body fat percentage, you can use several tools like a body fat scale or calipers for skinfold measurement test. Once you know your body fat %, you can easily calculate your lean body mass, which is the remaining percentage that isn&#8217;t body fat. Keep in mind that lean body mass also includes muscle mass, bones and body fluid. Let&#8217;s take a look at this example:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the weight is 200 pounds (90.9 Kg) and <\/span><span style=\"font-weight: 400;\">the body fat percentage is 25%, then the lean body mass is 75%, which in pounds would be:<\/span><\/p>\n<ul>\n<li><b>Body fat % <span style=\"font-weight: 400;\">= 25%*200 lbs = <\/span>50 lbs (22.73kg)<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>Lean body mass = <\/b><span style=\"font-weight: 400;\">200 lbs &#8211; 50 lbs =<\/span><b> 150 lbs (68.18 kg)\u00a0\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regarding your protein intake, research suggests to calculate your daily intake by using your lean mass instead of your current body weight. As an indicator, you should consume <\/span><b>0.7 to 1 grams per pound<\/b><span style=\"font-weight: 400;\"> of <\/span><b>lean body mass (1.6 to 2.2 grams per kg)<\/b><span style=\"font-weight: 400;\"> for optimal muscle maintenance (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-protein-per-day#what-it-is\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the lean body mass is 100 lb, you would ideally need 70-100 grams of proteins to control your weight without losing your muscle mass.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-33343 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-1024x576.png\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Calculator_How_Many_Carbs_To_Eat_On_Keto\"><\/span><b> The Keto Calculator: How Many Carbs To Eat On Keto\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet is an ultimate low-carb diet, so your carb intake should be between 5-10% of your total calorie intake. Most ketogenic guidelines suggest staying under 50g net carbs a day. However, some people can only achieve their goal by restricting their net carbs intake to 20g per day, it really depends on each individual. Remember that the human body can\u2019t digest and absorb fibers. Net carbs is an unofficial term that isn\u2019t recognized by nutrition experts. It usually means \u201cdigestible and absorbable carbs\u201d, which means simple and complex carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping your carbohydrate intake exceedingly low (between 20 to 50 grams per day) can be hard to achieve or maintain, and could increase the risks of limiting important nutrients, phytochemicals, and fiber in your diet. Therefore, it is preferable to avoid extreme restrictions if you can achieve a state of ketosis with a slightly increased carbohydrate intake.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Ideal_Plan\"><\/span><strong>The Ideal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ideal plan is to start with 50g per day and wait 2-4 days before getting tested (see the section below on <\/span><b><i>How to know if you&#8217;re in ketosis?<\/i><\/b><span style=\"font-weight: 400;\">) to see if you have entered ketosis. If it is not the case, it is then recommended to progressively decrease your daily carbohydrate intake and repeat the process until you reach the minimal amount of 20 grams per day. It is <\/span><b>not recommended<\/b><span style=\"font-weight: 400;\"> to go below 20 grams of carbohydrates per day. Make sure to always check if you are in ketosis before decreasing your carbohydrate intake to avoid restricting your diet for no reason (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/net-carbs\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example: In a person consuming 2000 calories a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2000 calories x 10% of carbs = 200 calories from carbohydrates\u00a0<\/span><\/p>\n<p><b>Since each gram of carbs = 4 calories\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, 200\/ 4 = <\/span><b>50 g of carbohydrates<\/b><span style=\"font-weight: 400;\"> per day<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-33155 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Calculator_How_Much_Protein_To_Eat_On_Keto\"><\/span><b>The Keto Calculator: How Much Protein To Eat On Keto<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of protein you eat is important on the keto diet. Too little protein and you start to lose muscle mass, too much protein, and you kick your body out of ketosis where your body will start to use protein as its energy source instead of fat. Most ketogenic guidelines suggest that your protein intake should be between 20-25% of your total daily energy intake (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). According to some experts, this should represent about 1.2-1.7g per kg of body weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example: In a person (65 kg) consuming 2000 calories a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2000 calories x 20% of protein = 400 calories from protein per day.<\/span><\/p>\n<p><b>Since each gram of protein = 4 calories<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, 400\/4 = <\/span><b>100 g of protein<\/b><span style=\"font-weight: 400;\"> per day.\u00a0<\/span><\/p>\n<p><b>1.2 &#8211; 1.7g of protein per kg of body weight * 65 kg = 78 to 111 g of protein per day.<\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29568 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-6-1024x576.jpg\" alt=\"healthy fat \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Calculator_How_Much_Fat_To_Eat_On_Keto\"><\/span><b>The Keto Calculator: How Much Fat To Eat On Keto\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since the keto diet is a high-fat diet, the rest of the calories you consume should come from fat, which should be between 70-80% of your total calorie intake.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example: In a person consuming 2000 calories a day with 25 g of carbs and 100 g of protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">25 g of carbs x 4 calories per gram = 100 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">100 g of carbs x 4 calories per gram = 400 calories\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, 2000 \u2013 500 = 1500 calories of fat\u00a0<\/span><\/p>\n<p><b>Since every gram of fat = 9 calories<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, 1500\/9= <\/span><b>166.67 g of fat<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2000 kcal * 0.7 = 1400 kcal<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2000 kcal * 0.8 = 1600 kcal<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In your example, energy intake from fat should be between 1400 and 1600 kcal per day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-31432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330-1024x576.png\" alt=\"keto diet calculator \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Calculator_How_Much_Weight_Can_You_Lose_On_Keto_In_A_Week\"><\/span><b>The Keto Calculator: How Much Weight Can You Lose On Keto In A Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After the first week of keto, people experience rapid weight loss where they lose anywhere between a few pounds to as much as 10 pounds of their body weight. However, most of it is water weight. This is because glycogen (unused carbohydrates we store in our body)\u00a0 pulls in water, so when you switch to keto, your body will deplete\u00a0 its glycogen stores and get rid of the stored water at the same time (<\/span><a href=\"https:\/\/www.health.com\/weight-loss\/water-weight\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"History_And_Origin_Of_The_Keto_Diet\"><\/span><b>History And Origin Of The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/keto-diet\/\">The keto diet<\/a> was first introduced in 1921 by Russel Wilder to treat pediatric epilepsy. It was mainly introduced to mimic the effects of fasting, which helps decrease the frequency of seizures. It was widely used from the 1920s to the 1930s to help manage pediatric epilepsy; however, its use declined when new drugs were developed to treat the condition. There\u2019s been a resurgence in popularity of the keto diet as an epilepsy treatment (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19049574\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However,\u00a0 the keto diet as a method for rapid weight loss is a fairly new concept.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_The_Keto_Diet_Work\"><\/span><b>How Does The Keto Diet Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On a regular diet, your body typically uses glucose (carbohydrates) as its main source of energy. However, the keto diet focuses on limiting the amount of carbohydrates you consume and increasing the amount of fat in your diet, thereby forcing your body to burn fat for energy. Due to the short supply of glucose, your liver converts dietary fats and stored body fats into ketones, which are used as fuel in the absence of glucose and puts you into a state of ketosis or fat-burning mode (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#_NBK499830_pubdet_\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29566 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/8-5-1024x576.jpg\" alt=\"keto calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/8-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/8-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/8-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/8-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Know_If_You_Are_In_Ketosis\"><\/span><b>How To Know If You Are In Ketosis?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After starting the keto diet, it can take anywhere from a few days to a couple of weeks for your body to enter ketosis. Knowing if your body is in ketosis can help make sure you&#8217;re on the right track and following the keto diet correctly. The easiest way to test if you&#8217;re in ketosis is to find out the ketone levels in your body using a blood-testing meter. Reports claim most benefits appear once people reach 1.5 mmol\/L. You can also use a breath analyzer to check for ketones in your breath or indicator strips to check for ketone levels in your urine. Apart from these tests, there are also signs and symptoms you can look out for that can help determine if you&#8217;re in ketosis or moving towards ketosis (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323544\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Signs and symptoms of ketosis:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bad breath (usually temporary, similar to \u201cfruity\u201d or nail polish remover smell)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-do-i-maximize-my-weight-loss-on-keto\/\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Appetite suppression\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increased focus and energy<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increased thirst and metallic taste in the mouth\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Short-term fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Insomnia\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Digestive issues\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Headaches\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Muscle cramps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increased urination (could also be related to increased thirst)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-31210 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-9-1024x576.jpg\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Diet_And_Your_Hunger_Hormones\"><\/span><b>The Keto Diet And Your Hunger Hormones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The two hunger hormones are Leptin and Ghrelin. Leptin tells your body to stop eating when you are full (satiety hormone), while ghrelin tells your body to start eating when you&#8217;re hungry (hunger hormone). If you don\u2019t shy away from carbs, especially simple carbs like refined sugars, it takes longer for you to reach satiety. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can lead to leptin resistance. If you\u2019re resistant to leptin, your brain can\u2019t receive its hormonal signal and therefore assumes you still need to eat, which causes overeating. The keto diet could help curb hunger by decreasing the levels of ghrelin. As a result, people would lose weight since they are not hungry all the time. Moreover, the anti-inflammatory properties of nutritional ketosis could be linked to leptin resistance improvement (<\/span><a href=\"https:\/\/www.virtahealth.com\/blog\/ketosis-appetite-hunger#:~:text=That%20would%20normally%20be%20a,)%2C%20resulting%20in%20leptin%20resistance.\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Eat_On_A_Keto_Diet\"><\/span><b>What Should You Eat On A Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The food you can eat on a keto diet fall into the following categories:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"keto food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Carbohydrates\"><\/span><strong>1. Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although on a keto diet carbs should only add up to 5-10% of your total calorie intake, it is still important to eat the right type of carbs that are high in fiber and low in starch. Try to prioritize high fiber, growing above ground vegetables (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). These include:<\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/betterme.world\/articles\/5-day-broccoli-diet-plan\/\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Cauliflower<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cabbage<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bell peppers<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mushrooms\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Onions\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Eggplant\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Asparagus\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spinach\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Green beans\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cucumber<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Zucchini\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Celery<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Brussel sprouts<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29563 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/11-5-1024x576.jpg\" alt=\"keto weight loss calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/11-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/11-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/11-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/11-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/11-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"2_Protein\"><\/span><strong>2. Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Good examples of protein to consume on a keto diet include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Chicken\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Turkey<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beef<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lamb\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Venison\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pork<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sardines<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tuna\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shrimp<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/benefits-and-disadvantages-of-the-cucumber-egg-diet\/\"><span style=\"font-weight: 400;\">Eggs<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Natural cheese<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Unsweetened, whole milk, Greek yogurt.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-32186 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-1024x576.png\" alt=\"water tracker\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"3_Fats\"><\/span><strong>3. Fats <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b><span style=\"font-weight: 400;\">Good examples of fats to consume on a keto diet include:<\/span><\/b><\/p>\n<ul>\n<li>Olive oil<\/li>\n<li>Palm oil (be careful &#8211; palm oil is high in saturated fat &#8211; 50% saturated)<\/li>\n<li>Coconut oil (be careful &#8211; coconut oil is high in saturated fat &#8211; 85% saturated)<\/li>\n<li>Avocado oil<\/li>\n<li>Avocados<\/li>\n<li>Olives<\/li>\n<li>Chia seeds<\/li>\n<li>Flaxseeds<\/li>\n<li>Pumpkin seeds<\/li>\n<li>Sesame seeds<\/li>\n<li>Coconuts<\/li>\n<li>Natural, unsweetened, nut butter.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29561 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/13-3-1024x577.jpg\" alt=\"keto carb calculator\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/13-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/13-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/13-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/13-3-1634x920.jpg 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/13-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_You_Should_Limit_Or_Avoid_On_A_Keto_Diet\"><\/span><b>Foods You Should Limit Or Avoid On A Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should avoid or limit the following foods on a keto diet since they are packed with carbs and can easily kick you out of ketosis (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grains of all kinds \u2013 including rice, pasta, oatmeal, bread, quinoa, rye, corn, and wheat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High carb fruits \u2013 most fruits except for lemon, limes, tomatoes, and some berries.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Processed foods \u2013 including crackers, corn chips, potato chips, and pretzels.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sweets \u2013 including candy, cookies, brownies, and cakes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugary beverages \u2013 including soda and juice.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Starchy vegetables \u2013 including potatoes and corn.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legumes \u2013 including beans, lentils, and peanuts.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Most alcohols- including wine and beer.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low-fat dairy products.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Added sugars and sweeteners.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/take-up-this-7-day-no-junk-food-challenge\/\">Take Up This 7-Day No Junk Food Challenge<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_The_Keto_Diet\"><\/span><b>Health Benefits Of The Keto Diet\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet was introduced as a treatment for epilepsy. However, some studies have shown positive results\u00a0 for the following health conditions:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29560 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-1024x576.jpg\" alt=\"keto carb calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Diabetes\"><\/span><b>Diabetes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><b><span style=\"font-weight: 400;\">It could be partially controlled by eating a healthy diet and having a healthy body weight. The keto diet might help people with diabetes since it is a low-carb diet; therefore, it has the potential to help control blood sugar levels. The keto diet may also help reduce the risk of developing diabetes. However, people dealing with diabetes should consult a doctor or a dietitian before starting a keto diet as they have increased risks of developing diabetic ketoacidosis (DKA) which is potentially life-threatening.\u00a0<\/span><\/b><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Disease\"><\/span><b>Heart Disease <\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><b><span style=\"font-weight: 400;\">The keto diet could be effective at reducing the risk of cardiovascular diseases as it helps lower LDL (bad) cholesterol levels.\u00a0<\/span><\/b><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Cancer\"><\/span><b>Cancer <\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><b><span style=\"font-weight: 400;\">The keto diet may guard you against brain cancer (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17313687\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). It could also be beneficial as an adjuvant cancer therapy by increasing the antitumor effects of chemotherapy and radiation treatment (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25666556\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-30532 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3567-1024x576.png\" alt=\"keto calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3567.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3567-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3567.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3567.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Alzheimers_Disease\"><\/span><b>Alzheimer&#8217;s Disease <\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><b><span style=\"font-weight: 400;\">The keto diet has been shown to have neuroprotective properties and may be used in the treatment of Alzheimer&#8217;s disease (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21983804\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">)<\/span>. The ketogenic diet has beneficial effects on cellular metabolism, which could improve cognitive performance in elderly adults with Alzheimer\u2019s disease, depending on the length of ketosis <span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6720297\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/b><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Polycystic_Ovarian_Syndrome_PCOS\"><\/span><b>Polycystic Ovarian Syndrom<span style=\"font-weight: 400;\"><strong>e<\/strong> <strong>(PCOS) <\/strong><\/span><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><b><span style=\"font-weight: 400;\">The keto diet may be beneficial for women with PCOS\u00a0 because of its weight loss and effects on insulin resistance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16359551\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/b><\/p>\n<p><b>ALWAYS REMEMBER:<\/b><span style=\"font-weight: 400;\"> it is tremendous to <\/span><b>consult a doctor or dietitian<\/b><span style=\"font-weight: 400;\"> before starting a ketogenic diet if you have serious medical conditions like the ones cited above!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29558 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/16-1024x576.jpg\" alt=\"keto diet calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/16.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/16-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/16.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/16-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/16.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Health_Benefits_Of_The_Keto_Diet\"><\/span><b>Other Health Benefits Of The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Apart from specific medical conditions, the keto diet could help provide the following health benefits to anyone following a well-balanced diet :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reduced cravings and appetite<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Blood sugar control<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Higher good cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Skin improvements, especially in people with acne<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Digestive support<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29557 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/17-1024x576.jpg\" alt=\"keto macro calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/17.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/17-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/17.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/17-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/17.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Shouldnt_Follow_The_Keto_Diet\"><\/span><b>Who Shouldn&#8217;t Follow The Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before starting the keto diet, it is important to consult a doctor or a dietitian since this diet is not suitable for everybody, especially if you have certain medical conditions. People with the following conditions should not follow the keto diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#_NBK499830_pubdet_\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pancreatitis<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Liver failure<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kidney disease<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat metabolism disorders<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Digestive disorders<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eating disorders<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Primary carnitine deficiency\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">C<\/span><span style=\"font-weight: 400;\">arnitine palmitoyltransferase deficiency<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carnitine translocase deficiency<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Porphyrias, or pyruvate kinase deficiency.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition, the diet should also not be followed by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pregnant women<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Breastfeeding women<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned-up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-30491 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4058-1024x576.png\" alt=\"keto calculator for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4058.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4058-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4058.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4058-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4058.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dangers_Of_The_Keto_Diet\"><\/span><b>Dangers Of The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Diabetic_Ketoacidosis_DKA\"><\/span><b>Diabetic Ketoacidosis<\/b><strong> (DKA)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When your body produces dangerously high levels of ketones, ketoacidosis can occur. During ketoacidosis, your body starts to break down fats and <a href=\"https:\/\/betterme.world\/articles\/what-fruits-are-high-in-protein\/\">proteins<\/a> too quickly, which alternates blood pH and makes it acidic. DKA can damage the liver, kidneys, and brain and can be fatal if left untreated. DKA\u00a0 mainly occurs in people with type 1 and type 2 diabetes (depending on insulin production) and shouldn&#8217;t be a concern for healthy people following the diet. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ketoacidosis can be prevented in patients with diabetes if they monitor their blood sugar levels according to the doctor\u2019s requirements.\u00a0 People with diabetes who take insulin or <\/span><span style=\"font-weight: 400;\">oral hypoglycemic agents also\u00a0<\/span><span style=\"font-weight: 400;\">need to have their medications adjusted before following this diet to prevent severe hypoglycemia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#_NBK499830_pubdet_\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">The <\/span><a href=\"http:\/\/www.diabetes.org\/living-with-diabetes\/complications\/ketoacidosis-dka.html\"><span style=\"font-weight: 400;\">American Diabetes Association<\/span><\/a><span style=\"font-weight: 400;\"> recommends that you check for ketones every four to six hours if you have a cold or the flu, or when your blood sugar is higher than 240 milligrams per d<\/span><span style=\"font-weight: 400;\">eciliter (mg\/dL) (<\/span><a href=\"https:\/\/www.diabetes.org\/diabetes\/complications\/dka-ketoacidosis-ketones\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Nutrient_Deficiencies\"><\/span><b>Nutrient Deficiencies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you follow a keto diet, you remove fruits, whole grains, and starchy vegetables from your diet, which contain different essential nutrients. It is, therefore, possible to develop micronutrient deficiencies such as potassium,<\/span><span style=\"font-weight: 400;\"> selenium, magnesium, phosphorus, and <a href=\"https:\/\/betterme.world\/articles\/vitamins\/\">vitamins B and C<\/a><\/span><span style=\"font-weight: 400;\"> deficiencies, which play various fundamental roles in the human body, like electrolyte balance and blood pressure control.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-30365 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622-1024x576.png\" alt=\"start weightloss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Effects_Of_The_Keto_Diet_And_How_To_Avoid_Them\"><\/span><b>Side Effects Of The Keto Diet And How To Avoid Them<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Keto_Flu\"><\/span><b>Keto Flu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you start the keto diet, you most likely will experience the keto flu or carb withdrawal. It causes symptoms such as nausea, headaches, fatigue, dizziness, vomiting, insomnia, irritability, muscle soreness, and difficulty exercising.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_avoid_it\"><\/span><i><span style=\"font-weight: 400;\">How to avoid it\u00a0<\/span><\/i><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The keto flu will let up in a few days or a few weeks. Staying hydrated and supplementing with electrolytes is quite effective in managing the symptoms. Increasing dietary fats such as avocados, MCT oil, olives, butter, and nuts can also help. Getting proper rest is essential if you\u2019re suffering from the keto flu. Consuming exogenous ketone supplements can also help increase ketone levels in your blood, which can help with fatigue (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32232045\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Dehydration\"><\/span><b>Dehydration\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Since you lose a lot of water weight when you start the keto diet, dehydration can occur. Moreover, on a keto diet, you store less water, so dehydration can be caused during the first few weeks. The lack of electrolytes due to dehydration can also cause you to experience muscle cramping.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_avoid_it-2\"><\/span><i><span style=\"font-weight: 400;\">How to avoid it<\/span><\/i><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stay hydrated. Make sure to <a href=\"https:\/\/betterme.world\/articles\/3-rules-to-help-you-start-an-effective-30-day-water-challenge\/\">drink lots of water<\/a>, especially if you exercise. You should always aim for at least 2 liters (8 cups) of water per day. You may also ask your doctor to prescribe magnesium, sodium, and potassium since these are your body&#8217;s main electrolytes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/20-1024x576.jpg\" alt=\"keto calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/20.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/20-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/20.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/20-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/20.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Insomnia\"><\/span><b>Insomnia<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you first start the keto diet, it can negatively impact your sleep by causing insomnia. This is because it can cause low levels of serotonin and melatonin. Serotonin is the precursor of melatonin, the main hormone involved in your sleep-wake cycle. However, after the first few weeks, insomnia tends to go away, and you start to enjoy long deep sleep (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27170039\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_avoid_it-3\"><\/span><i><span style=\"font-weight: 400;\">How to avoid it<\/span><\/i><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Just try to get through the initial sleepless nights since your sleep cycle will be back to normal in a matter of days.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Diarrhea\"><\/span><b>Diarrhea<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The sudden change to a high-fat diet can cause some people to experience diarrhea. This happens when your body does not know how to handle the high amount of fats that are being consumed, so it tries to get rid of it. Artificial sweeteners such as sorbitol can also be the culprit since they can produce a laxative effect if they reach the large intestine undigested (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29022562\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_avoid_it-4\"><\/span><i><span style=\"font-weight: 400;\">How to avoid it\u00a0<\/span><\/i><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Diarrhea can be avoided by consuming keto-friendly high fiber foods and by taking fiber supplements. You can also consume keto-friendly fermented food such as kimchi, which contains natural probiotics. Adding digestive enzymes such as lipase can also help if your body is having trouble digesting fats. It is also important to stay hydrated if you are experiencing diarrhea.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Keto_Rash\"><\/span><b>Keto Rash<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some people even develop an itchy red rash on their skin when following the keto diet. This rash is known as Prurigo pigmentosa or the keto rash.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_avoid_it-5\"><\/span><i><span style=\"font-weight: 400;\">How to avoid it<\/span><\/i><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The keto rash is not dangerous or life-threatening. However, it is best to consult with your doctor to help get rid of it. Your doctor will most likely prescribe oral antibiotics, including <\/span><span style=\"font-weight: 400;\">minocycline, dapsone, and doxycycline to treat it. Wearing loose-fitting clothes that are non-irritating to the skin and avoiding perfumes can also help prevent you from getting a rash (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31205990\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clean_Vs_Dirty_Keto\"><\/span><b>Clean Vs. Dirty Keto<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both clean and dirty keto diets follow the general rule of consuming low carbs and high fats. However, they differ in the types of food you choose to consume. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clean keto focuses on consuming whole, nutrient-dense food, and limiting the consumption of processed food. When you follow a clean keto diet, you could get a lot of health benefits such as weight loss and lower blood sugar levels. A clean keto diet could also help prevent you from developing certain cancers. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dirty keto, on the other hand, focuses on the high consumption of processed food that is not nutritious. It might work out short term, but in the long run, you can face nutrient deficiencies (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30425213\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Processed food is also likely to have numerous additives and added sugars, which can prevent you from reaching a state of ketosis.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/22-1024x576.jpg\" alt=\"macronutrient calculator keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/22.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/22-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/22.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/22-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/22.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_The_Keto_Diet_Hard_To_Sustain\"><\/span><b>Is <\/b><span lang=\"UK\">The Keto Diet Hard To Sustain?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet can be hard to sustain since it is a highly restrictive diet. Since you have to count your macros for every meal or snack, you\u2019ll always have to be on the lookout for any sneaky ingredients. Eating in restaurants can also be difficult because most restaurants do not offer a breakdown of the calories and macronutrients in their meals. The keto diet requires a lot of commitment and most people cannot find the strength within them to keep going, so they quit (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30425213\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reasons_You_Are_Not_Losing_Weight_On_The_Keto_Diet\"><\/span>Reasons You Are Not Losing Weight On The Keto Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been following the keto diet for some time and still feel like you aren&#8217;t losing weight, it could be due to the following reasons (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326484\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Your_Body_Is_Not_Actually_In_Ketosis\"><\/span>Your Body Is Not Actually In Ketosis<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For you to lose weight on the keto diet, your body needs to be in ketosis. This is why it is so important to track your daily macronutrient consumption. Even if you feel like you are restricting enough carbs, sometimes they may go over your required needs if you aren&#8217;t monitoring them correctly. The best thing to do to ensure that your body is always in ketosis when following the keto diet is to buy home testing kits to check your ketone levels in your urine or to get a breath analyzer that detects ketones in your breath.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29977 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3888-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3888.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3888-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3888.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3888-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3888.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Not_Counting_Calories\"><\/span><b>Not Counting Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not counting calories is another way you can easily exceed your required carbohydrate or protein intake. Measuring the exact amount of each macronutrient in every meal or snack is essential on a keto diet. Eating above your required calorie intake also makes you gain weight. Eating fairly below your required calorie intake can interfere with your progress because it could slow down your metabolism. This is where the keto calculator comes in handy. Counting calories and macros is essential when it comes to following the keto diet or any diet for that matter properly.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"High_Stress\"><\/span><b>High Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">High stress can stop you from losing weight since it could cause changes in hormone levels.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Certain_Medical_Conditions\"><\/span><b>Certain Medical Conditions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Certain underlying medical conditions are known to cause weight gain, which can even interfere with weight loss on the keto diet. These conditions include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Polycystic ovarian syndrome (PCOS)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cushing&#8217;s syndrome<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hypothyroidism<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29550 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/24-1024x576.jpg\" alt=\"macronutrient calculator keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/24.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/24-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/24.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/24-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/24.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_Of_MCT_Oil_On_The_Keto_Diet\"><\/span><b>The Importance Of MCT Oil On The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Medium-chain triglyceride (MCT) oil is a quality fat supplement made from coconut or palm kernel oil. It is used as a dietary supplement and has become a staple in many diets because it is easier to digest than long-chain triglyceride (LCT) oil and offers a variety of health benefits that include weight loss effects, increased energy, enhanced gut health, blood sugar regulation, improved cognitive function. MCT oil can be of great importance on a keto diet because apart from all the health benefits it offers, it also helps your body produce more ketones, which help you stay in ketosis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29951312\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/better-wl.onelink.me\/sS7F?pid=Blog&amp;c=articles&amp;af_adset=articles_keto-calculator\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Stay_On_The_Keto_Diet\"><\/span><b>How Long Should You Stay On The Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet is a short-term diet. Research shows that after 12 months of following the diet, the weight loss effect may plateau or disappear. For optimal weight loss effects, the keto diet should be used as a kick start and then be followed by other diets that allow a liberal consumption of carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#_NBK499830_pubdet_\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Recipes\"><\/span><b>Keto Recipes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unlike other diets that feature unappealingly bland and flavorless food, the Keto diet offers a variety of simple yet tasty and healthy options to people who have adopted a ketogenic lifestyle. We have rounded up a number of delicious and most importantly easy to prepare Ketogenic recipes, for you to satisfy your taste buds and quell your cravings without derailing your weight loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29549 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/25-1024x576.jpg\" alt=\"macronutrient calculator keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/25.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/25-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/25.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/25-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/25.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Breakfast_Options\"><\/span><b>Keto Breakfast Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Breakfast, rightly called &#8216; the most important meal of the day,&#8217; replenishes your energy levels and boosts your metabolism for the rest of the day. Keto enthusiasts have a variety of breakfast options available. We have complied tempting sweet and savory breakfast recipes for you:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Mug_Biscuits\"><\/span><b>1. Mug Biscuits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s difficult to give up those fluffy cookies that have a melt-in-you-mouth finish but what if you don\u2019t have to? These quick 5-minute mug biscuits are the best craving-busting options that can satisfy your sweet tooth while keeping your ketosis intact (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>Prep time: 2 mins; cook time:\u00a0 1 min<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredient<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Egg<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Large<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Blanched Almond flour<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 tablespoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Coconut flour<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Unsalted butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Avocado oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Baking powder<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc teaspoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt<\/span><\/td>\n<td><span style=\"font-weight: 400;\">A pinch<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Put all the ingredients in a microwave-friendly mug.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mix them well with a fork or spoon<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then microwave the batter for one minute.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After carefully removing the mug, turn it upside down in a bowl or onto a plate.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cut the muffin shaped biscuit in 4 slices.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You can enjoy them with plain butter.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving_4_biscuits\"><\/span><strong>Nutritional Facts for 1 serving (4 biscuits)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 182<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 16.5<\/span><\/li>\n<li><strong>Proteins:<\/strong> 6g<\/li>\n<li><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 4.5 g<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Net carbs:<\/strong> 2g<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29950 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912-1024x576.png\" alt=\"how often should i eat\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"2_To_Die_For_Blueberry_Mug_Muffin\"><\/span><b>2. To Die For Blueberry Mug Muffin<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Who doesn&#8217;t love muffins topped with fresh blueberries? These yummy to-die-for blueberry muffins are perfect for a cold slow-paced morning (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prep time: 5 minutes; cook time: 1 min<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredient\u00a0<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Egg<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Large<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Blanched Almond flour<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 tablespoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Coconut flour<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Unsalted butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Avocado oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Baking powder<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc teaspoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt<\/span><\/td>\n<td><span style=\"font-weight: 400;\">A pinch<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Vanilla extract<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc teaspoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Blueberries<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Swerve confectioners&#8217;- style sweetener<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Mix all the dry ingredients (almond flour, coconut flour, baking powder, salt) in a mug.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thoroughly mix egg, avocado oil, butter, and vanilla extract in a separate bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add the second mixture into the dry ingredient mix. Gently stir them; there should be no lumps in the batter.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Top the batter with blueberries and press them with a spoon.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Microwave it for 1 min and 15 seconds ( cooking time may vary depending on the microwave).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Remove the mug from the microwave and flip it upside down onto the plate. Cut the muffin in half and add a tad of plain butter if desired!<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving_1_large_muffin\"><\/span><strong>Nutritional Facts for 1 serving (1 large muffin)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 372<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 33g<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 12g<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 20 g<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Net carbs:<\/strong> 6g<\/span><\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-30710 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/2-8-1024x576.jpg\" alt=\"keto calculator meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/2-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/2-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/2-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/2-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/2-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Not_Just_An_Egg_Muffin\"><\/span><b>3. Not Just An Egg Muffin<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you step out of your safe haven and into a bustling world, why not enjoy an egg muffin loaded with broccoli, bacon, and cheese. You can cook them in large batches and save them for later (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prep time: 20 mins, Cook Time: 15 mins<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredient<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chopped broccoli<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\"> Bacon<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 slices<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Egg<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 large<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 \/4 teaspoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Black pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 \/4\u00a0 teaspoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Garlic powder<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 \/4 teaspoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Hot sauce<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Few drops<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Shredded cheddar cheese<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 cup<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Preheat the oven to 350<\/span><span style=\"font-weight: 400;\">o<\/span><span style=\"font-weight: 400;\">F<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Saute broccoli till it softens and then slice it up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fry bacon in a separate pan until it is crispy.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now whisk the eggs, slowly adding salt, pepper, and garlic powder into the bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Line 6 cups of a muffin pan with butter paper or nonstick cooking spray.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add broccoli, bacon, and then eggs in the cups of a lined muffin pan.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bake for 20 to 25 mins.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Egg muffins are ready to be served.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You can store the leftover muffins in the fridge for up to 4 days.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving_2_muffins\"><\/span><b>Nutritional Facts for 1 serving (2 muffins)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 307<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 21.7g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 24g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 4.3 g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Net carbs:<\/strong> 2.6g<\/span><\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-31396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4365-1024x576.png\" alt=\"keto food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4365.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4365-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4365.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4365.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Keto_Chili_Scrambled_Eggs\"><\/span><b>4. Keto Chili Scrambled Eggs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you looking for a delicious easy to cook egg breakfast idea? Well, look no further.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keto chili scrambled eggs are incredibly tasty and filling. On top of that, they are a good source of protein. To make the dish more flavorful, you may add cheese, cream, and avocados (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredient<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Eggs<\/span><\/td>\n<td><span style=\"font-weight: 400;\">4 large<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Unsalted butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bd teaspoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Keto Chili<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bd cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">According to taste<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sliced avocado<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 half<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Shredded cheddar cheese<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sour cream<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chopped green onion (optional)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 half\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whisk the eggs in a bowl<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add butter to a nonstick pan and place it on medium heat. Add eggs and scramble them until fully cooked.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now add special warm keto chili and mix well.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add salt and pepper for flavor. Top it with avocados, cheese, sour cream, and green onions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields two servings.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving\"><\/span><b>Nutritional Facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 443<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 37.5g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 35.4g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 7.6 g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Net carbs:<\/strong> 4.3g<\/span><\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/28-1024x576.jpg\" alt=\"pancakes\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/28.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/28-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/28.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/28-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/28.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Pancakes\"><\/span><b>5. Pancakes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re having a hectic morning &#8211; these light fluffy pancakes will come to the rescue (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Eggs<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 medium<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Cream cheese<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 ounce<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Vanilla extract<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 teaspoon\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Blanched almond flour<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Swerve confectioners&#8217;-style sweetener<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 teaspoon\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Baking powder<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 teaspoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salted butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">For serving<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sugar-free syrup<\/span><\/td>\n<td><span style=\"font-weight: 400;\">For serving<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Blend eggs, cream cheese, vanilla, baking powder, almond flour, and sweetener in a blender at normal speed until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pop any air bubbles with a toothpick<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brush the skillet with ghee and place it over medium heat. Once it is hot, pour one-third of the batter in the pan.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After 1 to 3 minutes, when the sides look cooked and firm, flip the pancake, and then cook it on another side.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serve with butter and sugar-free syrup.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields 3 servings.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving-2\"><\/span><b>Nutritional Facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 487<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 40g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 21g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 12g<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/33-1024x576.jpg\" alt=\"keto weight loss calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/33.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/33-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/33.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/33-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/33.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"6_Easy_Eggs_Scramble\"><\/span><b>6. Easy Eggs Scramble<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yet another easy scrambled eggs breakfast recipe for egg lovers (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Unsalted butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">White mushrooms<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Eggs<\/span><\/td>\n<td><span style=\"font-weight: 400;\">4<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Crumbled goat cheese<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u2153 cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chopped basil leaves<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 large<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">According to taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Melt butter in a skillet on medium flame.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Saute mushrooms for 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add eggs and scramble, cook for 4 to 5 mins stirring continuously.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Season with salt and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serve it topped with goat cheese, bacon, basil and mushrooms.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields two servings<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving-3\"><\/span><b>Nutritional Facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 381<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 28g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 29.5g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 2g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Net carbs:<\/strong> 1.5 g<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/30-1024x576.jpg\" alt=\"macronutrient calculator keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/30.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/30-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/30.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/30-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/30.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Light_Meals_For_Lunch\"><\/span><b>Light Meals For Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The ketogenic diet allows you to try exotic options for lunch from soups and salads to vegetable dips. These light meals are tasty and satisfying and keep you full for hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s start with the leafy green salads packed with rich nutrients.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Caesar_Salad\"><\/span><b>1. Caesar Salad\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There is nothing better than a classic caesar salad when it comes to a tasty light lunch (<\/span><a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mayonnaise<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\"> Lemon juice<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Tablespoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Extra virgin olive oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc Cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Anchovy paste<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 Teaspoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Garlic powder<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 Teaspoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Parmesan cheese<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chopped romaine lettuce<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8 cups\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Ground pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">To taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Mix the olive oil, lemon juice, mayonnaise, anchovy paste, and garlic powder in a large bowl. Carefully blend the ingredients together.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Put lettuce in the salad bowl and top it with grated Parmesan cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Season it with freshly ground black pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your quick caesar salad is ready to be served.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can make 8 cups of salad and store it for later use.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Serving size is 2 cups, and a nutritional chart of 1 serving is given below:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving-4\"><\/span><b>Nutritional Facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 211<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 20.05g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 5.64g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 2.05g<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/31-1024x576.jpg\" alt=\"salad\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/31.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/31-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/31.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/31-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/31.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"2_Chicken_Salad\"><\/span><b>2. Chicken Salad<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The next favorite on our list is chicken salad. It is a great option for lunch or as an appetizer. This hearty dish is easy to prepare and has a rich and warm flavor that will for sure curb your appetite (<\/span><a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Shredded cooked chicken breast<\/span><\/td>\n<td><span style=\"font-weight: 400;\">400 grams or 4 Cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mayonnaise<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2\u20443 Cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Diced celery<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 Cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Grated yellow onion<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dijon mustard<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Parsley<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 Cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">To Taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Thoroughly mix all the ingredients together, and your chicken salad is ready.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chill for 2 hours before serving<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields 3 cups<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutrition_facts_for_1_serving\"><\/span><b>Nutrition facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Serving size \u00bd cup<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 297<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 23.22g<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 21.13g<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 0.81g<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-32029 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555-1024x576.png\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"3_Egg_Salad\"><\/span><b>3. Egg Salad<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Egg salad is a go-to lunchtime dish for a lot of people. The secret to making a creamy egg salad is to use an electric hand mixer to mix egg yolk and mayonnaise (<\/span><a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Eggs<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 dozen Large<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mayonnaise<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3\u20444 cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dijon mustard<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Celery (diced)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Scallion<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 (sliced)<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt and pepper\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">To taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Hard boil eggs and let them sit in hot water for 10 minutes. Carefully peel the eggs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Separate egg whites and yolks.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mix yolks with mayonnaise, mustard, and salt till smooth using an electric mixer.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chop the egg whites and add them and diced celery with scallion in the yolk mixture.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The yummiest egg salad is ready to be served!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe yields 4 cups, and the size of 1 serving is \u00bd cups.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving-5\"><\/span><b>Nutritional Facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 266<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 24.76g<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 9.74<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 1.09g<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/34-1024x576.jpg\" alt=\"soup\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/34.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/34-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/34.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/34-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/34.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"4_Creamless_Creamy_Chicken_Soup\"><\/span><b>4. Creamless Creamy Chicken Soup\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you a soup lover? Then this easy homemade rich, creamy soup recipe should be on your next to try list (<\/span><a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Olive oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Diced yellow onion<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Diced carrots<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sliced celery<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Swanson Chicken Broth<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Quart\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Macadamia nuts<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Water<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Diced cooked chicken breast<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">To taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Saute\u0301 the vegetables (onion, carrots, and celery) in olive oil on medium flame.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add broth and macadamia nuts and reduce the heat to allow it to cook below the boiling point (simmer) for 20 to 30 mins.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">To puree the soup, put it in a blender and cover the blender with a cloth instead of a lid to allow the steam to escape.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pour one cup of water in the blender to make the consistency of the soup thinner.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now finally add diced cooked chicken pieces in soup and heat until hot.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Season with salt black pepper and herbs.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields 8 cups<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Serving size is 1 cup<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_fact_for_1_serving\"><\/span><b>Nutritional fact for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 309<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Carbohydrate:<\/strong> 4.77 grams\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Protein:<\/strong> 25.70 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 55.19 grams<\/span><\/li>\n<\/ul>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 the BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-33222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-1024x576.png\" alt=\"keto calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_Options\"><\/span><b>Dinner Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"1_Cheesesteak_Plate\"><\/span><b>1. Cheesesteak Plate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Everyone loves cheesesteaks. This recipe is bread-free, but it is still drenched with flavor that\u2019ll make your taste buds go crazy.<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Shaved beef steak<\/span><\/td>\n<td><span style=\"font-weight: 400;\">454 grams or 1 pound\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Red bell pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11\u20444 Cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Yellow bell pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11\u20444 Cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Green bell pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11\u20444 cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sliced onion<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 Cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Coconut oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Cheese Sauce<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Cups<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">To taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Heat coconut oil in a nonstick pan over high heat.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add onions and bell pepper saute until they get soft.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Remove the onions and bell pepper from the pan onto a plate.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add beef in the pan and cook it until the pinkish color is gone.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add salt and pepper for seasoning.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add bell peppers and onions in the pan with beef and toss gently to mix the ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Finally, top it with the cheese sauce.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields six servings.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Each_serving_provides\"><\/span><b>Each serving provides:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 557 calories<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Carbohydrate:<\/strong> 4.78 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Protein:<\/strong> 24.94 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 48.68 grams<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-32165 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4590-1024x576.png\" alt=\"keto food calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4590.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4590-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4590.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4590.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"2_Chicken_Peanut_Curry\"><\/span><b>2. Chicken Peanut Curry<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This dish is a breeze to cook (<\/span><a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Melted coconut oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 Tablespoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Melted palm oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 Tablespoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Diced yellow onion<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Curry powder<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Tablespoon<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sliced chicken breast<\/span><\/td>\n<td><span style=\"font-weight: 400;\">454 grams or 1 pound\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Minced garlic<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Teaspoons\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Minced ginger<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Teaspoons\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Coconut milk<\/span><\/td>\n<td><span style=\"font-weight: 400;\">400 grams<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Water<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Oil-roasted peanuts<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20442 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chopped cilantro<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u00bc Cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">To taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">In a saute pan, add coconut oil and palm oil and heat on medium flame.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add onion and curry powder and saute till onions become soft.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add sliced chicken and saute.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then add the garlic and ginger and stir very well to combine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Finally, add coconut milk, water, and peanuts to the pan. Bring coconut milk to simmer. Cook for 15 minutes and season with cilantro and red pepper flakes, if desired.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields 6 servings\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Each_serving_provides-2\"><\/span><b>Each serving provides:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 398\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Carbohydrate:<\/strong> 4.56 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Protein:<\/strong> 19.72 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 33.44 grams<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29537 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/37-1024x576.jpg\" alt=\"keto diet calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/37.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/37-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/37.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/37-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/37.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"3_Basic_Cauliflower_Rice\"><\/span><b>3. Basic Cauliflower Rice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cauliflower is a very healthy alternative for white or brown rice.<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Head cauliflower<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 Medium<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Unsalted butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Tablespoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Clove garlic<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 minced<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/td>\n<td><span style=\"font-weight: 400;\">To taste<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">Separate the florets of cauliflower and core aside.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use a grater to rice the cauliflower.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Over medium heat, melt the butter in a large pan. Add garlic and stir for 1 min. Add riced cauliflower and cook for 10 mins over medium heat. Crispy, tender cauliflower rice is ready. Season them with salt and pepper (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe yields 4 servings<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving-6\"><\/span><b>Nutritional Facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 81.3<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 6g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Proteins:<\/strong> 2.3g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Total carbs:<\/strong> 6g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Net carbs:<\/strong> 3.5 g<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-32169 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595-1024x576.png\" alt=\"keto bevareage \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beverages\"><\/span><b>Beverages<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tired of drinking plain water while following a keto diet?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, we\u2019ve some good news. We have compiled 2 super tasty, quick keto beverages for you.<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"1_Chia_Fresca\"><\/span><b>1. Chia Fresca<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Want to try something gelatinous with a slightly sour taste?\u00a0 Then Chia Fresca is exactly what you need (<\/span><a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Water<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 quarts<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Whole chia seeds<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 tablespoons<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Squeezed lemon juice\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 cup<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Truvia\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11\u20442 teaspoons<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li><span style=\"font-weight: 400;\">In plain water, mix all the ingredients. Refrigerate and serve.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make sure to stir before serving.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Recipe yields 2 quarts and 1 serving size is 8 ounces.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_facts_for_1_serving\"><\/span><b>Nutritional facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 15 calories<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Carbohydrate:<\/strong> 0.79 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Protein:<\/strong> 0.56 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 1.02 grams<\/span><\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29535 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/39-1024x579.jpg\" alt=\"latte\" width=\"770\" height=\"435\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/39.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/39-300x170.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/39.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/39-1627x920.jpg 1627w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/39.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Thai_Iced_Tea_27\"><\/span><b>2. Thai Iced Tea <\/b>(<a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\">27<\/a>)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<tbody>\n<tr>\n<td><strong> Ingredients<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Decaffeinated tea (brewed and cooled)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">12 ounces\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Coconut milk (unsweetened, full fat)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\u20444 Cup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Ice<\/span><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Liquid stevia drops (optional)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">A few drops<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pour brewed tea over ice.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add coconut milk and stevia drops and stir gently before serving.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe yields 16 ounces ( 1 serving).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Facts_for_1_serving-7\"><\/span><b>Nutritional Facts for 1 serving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Calories:<\/strong> 99\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Carbohydrate:<\/strong> 1.41 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Protein:<\/strong> 0.66 grams<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Fat:<\/strong> 10.08 grams<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Can_I_Quickly_Get_Back_Into_Ketosis_After_Getting_Out_Of_It\"><\/span>How Can I Quickly Get Back Into Ketosis After Getting Out Of It?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can take anywhere between a day to three days to get back into ketosis after one or more cheat meals. If you&#8217;re regularly exercising or didn&#8217;t go over the top with carbs, you may get back into ketosis faster. There is no quick way to ensure you get back into ketosis; you just have to continue to follow the keto diet strictly. If you got into ketosis quickly when you first started the diet, you might experience the same thing again. <\/span><span style=\"font-weight: 400;\">Shifting into ketosis rapidly can be uncomfortable and hard to do. A gradual transition is more ideal and therefore it is recommended to drop your carbs by 25 grams a day until you reach your goal once again.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\"><img decoding=\"async\" class=\"aligncenter wp-image-29534 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/40-1024x576.jpg\" alt=\"keto macro calculator\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/40.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/40-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/40.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/40-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/40.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"At_What_Time_Of_The_Day_Should_I_Test_My_Ketone_Levels\"><\/span>At What Time Of The Day Should I Test My Ketone Levels?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best time to check your ketone levels would be early in the morning and a few hours after dinner. According to one study, the least favorable time to measure your ketone levels is from 10:00 till 19:00. This is because you may get higher false negatives due to the meals you consume in the day and your physical activity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27822291\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_Consuming_Such_A_High_Amount_Of_Fat_Give_Lead_To_A_Heart_Disease_Or_Cause_A_Heart_Attack\"><\/span>Can Consuming Such A High Amount Of Fat Give Lead To A Heart Disease Or Cause A Heart Attack?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fats consist of saturated fats, trans fats, and unsaturated fats like monounsaturated and polyunsaturated fats. A clean keto diet mainly focuses on unsaturated fats that are present in olive oil, nuts, seeds, salmon, and tuna. These fats are good for health and can help lower cholesterol and blood sugar, and ensure proper body functioning. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saturated fats are known as unhealthy fat and are present in food like butter, palm oil, coconut oil, cheese, and red meat. Trans fats, mechanically made by a process called hydrogenation, are present in baked goods and are also considered unhealthy. Consuming a high amount of trans and saturated fats, typically in a dirty keto diet, can increase your risk of developing cardiovascular diseases (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28534852\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Follow_The_Keto_Diet_If_Im_A_Vegetarian_Or_Vegan\"><\/span>Can I Follow The Keto Diet If I&#8217;m A Vegetarian Or Vegan?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are a vegetarian, you can follow the keto diet, although it may be a little challenging. You can also follow the diet if you&#8217;re vegan, but it can be even more challenging. This is because by not consuming some or all animal source products, you have to only rely on grains, legumes, and seeds. This places you at higher risks of nutritional deficiencies. You should consider consulting a doctor or a dietitian to make sure all your needs are covered by the ketogenic diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Practice_Intermittent_Fasting_On_The_Keto_Diet\"><\/span>Can I Practice Intermittent Fasting On The Keto Diet?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, you can practice intermittent fasting on the keto diet since it also helps increase the ketone levels in your body, which helps your body reach ketosis faster (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3753545\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining intermittent fasting and keto may also lead to more fat loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5674160\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Build_Muscle_On_The_Keto_Diet\"><\/span>Can I Build Muscle On The Keto Diet?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, you can build muscle even if you follow the keto diet. A study focusing on whether the keto diet could build muscle found that it was as effective at building muscle as compared to a traditional western diet (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28534852\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">It all depends on your fitness goals and objectives. Positive research results are showing that following a ketogenic diet could potentially increase fat mass reduction if it is combined with resistance exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20196854\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Calculator\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.com\/weight-loss\/water-weight\"><span style=\"font-weight: 400;\">8 Things That Can Make You Gain Water Weight<\/span><\/a><span style=\"font-weight: 400;\"> (2018, health.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32232045\/\"><span style=\"font-weight: 400;\">Consumer Reports of &#8220;Keto Flu&#8221; Associated With the Ketogenic Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27170039\/\"><span style=\"font-weight: 400;\">Dietary Macronutrients and Sleep<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.diabetes.org\/diabetes\/complications\/dka-ketoacidosis-ketones\"><span style=\"font-weight: 400;\">DKA (Ketoacidosis) &amp; Ketones<\/span><\/a><span style=\"font-weight: 400;\"> (diabetes.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28534852\/\"><span style=\"font-weight: 400;\">Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3753545\/\"><span style=\"font-weight: 400;\">Glycogen shortage during fasting triggers liver\u2013brain\u2013adipose neurocircuitry to facilitate fat utilization<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19049574\/\"><span style=\"font-weight: 400;\">History of the ketogenic diet<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/net-carbs\"><span style=\"font-weight: 400;\">How to Calculate Net Carbs<\/span><\/a><span style=\"font-weight: 400;\"> (2017, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-count-macros#step-by-step\"><span style=\"font-weight: 400;\">How to Count Macros: A Step-by-Step Guide<\/span><\/a><span style=\"font-weight: 400;\"> (2018, healthline.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5674160\/\"><span style=\"font-weight: 400;\">Intermittent fasting promotes adipose thermogenesis and metabolic homeostasis via VEGF-mediated alternative activation of macrophage<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#_NBK499830_pubdet_\"><span style=\"font-weight: 400;\">Ketogenic Diet<\/span><\/a><span style=\"font-weight: 400;\">. (2020, ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6720297\/\"><span style=\"font-weight: 400;\">Ketogenic Diet in Alzheimer\u2019s Disease<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29022562\/\"><span style=\"font-weight: 400;\">Ketogenic diet in endocrine disorders: Current perspectives<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30425213\/\"><span style=\"font-weight: 400;\">Ketogenic diets: Boon or bane?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25666556\/\"><span style=\"font-weight: 400;\">Mitochondria: The ketogenic diet&#8211;A metabolism-based therapy<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27822291\/\"><span style=\"font-weight: 400;\">Monitoring for compliance with a ketogenic diet: what is the best time of day to test for urinary ketosis?<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-protein-per-day\"><span style=\"font-weight: 400;\">Protein Intake \u2013 How Much Protein Should You Eat Per Day?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31205990\/\"><span style=\"font-weight: 400;\">Prurigo pigmentosa following ketogenic diet and bariatric surgery: A growing association<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326484\"><span style=\"font-weight: 400;\">Reasons for not losing weight on a keto diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20196854\/\"><span style=\"font-weight: 400;\">Resistance Training in Overweight Women on a Ketogenic Diet Conserved Lean Body Mass While Reducing Body Fat<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">Simply Keto a practical approach to health &amp; weight loss<\/span><\/a> <span style=\"font-weight: 400;\">(2019, Ryan Suzanne, <\/span><span style=\"font-weight: 400;\">Victory Belt Publishing)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21983804\/\"><span style=\"font-weight: 400;\">The biochemistry of ketogenesis and its role in weight management, neurological disease and oxidative stress<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17313687\/\"><span style=\"font-weight: 400;\">The calorically restricted ketogenic diet, an effective alternative therapy for malignant brain cancer<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29951312\/\"><span style=\"font-weight: 400;\">The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16359551\/\"><span style=\"font-weight: 400;\">The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28399015\/\"><span style=\"font-weight: 400;\">The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/Modified-Keto-Cookbook-Convenient-Great-Tasting\/dp\/1936303779\"><span style=\"font-weight: 400;\">The modified keto cookbook<\/span><\/a><span style=\"font-weight: 400;\"> (2016, Martenz D,\u00a0 Zupec-Kania, Demos health New York)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.virtahealth.com\/blog\/ketosis-appetite-hunger\"><span style=\"font-weight: 400;\">The Science of Nutritional Ketosis and Appetite<\/span><\/a><span style=\"font-weight: 400;\"> (2018, virtahealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323544\">What are the signs of Ketosis?<\/a> (2020, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The Keto Calculator: How To Calculate Your Macros For Keto Macronutrients or macros provide your body with calories and energy. They are broken down into three main categories: Carbohydrates, Proteins, and Fats. It is important to track your macronutrients while following the ketogenic diet because the goal is to limit your carbohydrate intake so that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7062,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,173,151,76],"tags":[],"coauthors":[108],"class_list":["post-7026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","category-keto-recipes","category-low-carb-diet","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 Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight? - BetterMe<\/title>\n<meta name=\"description\" content=\"When following a keto diet, it is important to use a \u2605 KETO CALCULATOR. \u27a4 It will help you figure out how much carbs, fats, and protein you need to consume. Read on!\" \/>\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 Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight?\" \/>\n<meta property=\"og:description\" content=\"When following a keto diet, it is important to use a \u2605 KETO CALCULATOR. \u27a4 It will help you figure out how much carbs, fats, and protein you need to consume. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1827\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"O. Johnson\" \/>\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=\"O. Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"42 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-calculator\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Keto Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/\"},\"wordCount\":7425,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg\",\"articleSection\":[\"Keto\",\"Keto Recipes\",\"Low Carb\",\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">The Keto Calculator: How To Calculate Your Macros For Keto<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Macronutrients or macros provide your body with calories and energy. They are broken down into three main categories: Carbohydrates, Proteins, and Fats. It is important to track your macronutrients while following the <a href=\\\"https:\/\/betterme.world\/articles\/keto-diet-quiz\/\\\">ketogenic diet<\/a> because the goal is to limit your carbohydrate intake so that your body utilizes fat as the primary source of energy. A keto diet is high in fats, moderate in protein, and low in carbs (<\/span><a href=\\\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\\\"><span style=\\\"font-weight: 400;\\\">21<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Do you know how the keto calculator counts your daily macros? Let\u2019s break it down into simple steps.<\/span>\\r\\n\\r\\n\\r\\n<h3><b>Step 1: Gather Your Details: Gender, Age, Height, And Weight<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The keto calculator takes into account your gender, age, height, and weight<\/span> <span style=\\\"font-weight: 400;\\\">to determine your basal metabolic rate (BMR), which is the minimum number of calories needed for your body to properly function while resting.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">BMR is calculated through Mifflin-St.Jeor Formula as it is the most precise method (<\/span><a href=\\\"https:\/\/www.healthline.com\/nutrition\/how-to-count-macros#step-by-step\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><b>Men:<\/b><span style=\\\"font-weight: 400;\\\">\u00a0calories\/day = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (y) + 5<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><b>Women:<\/b><span style=\\\"font-weight: 400;\\\">\u00a0calories\/day = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (y) \u2013 161<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">For instance, If a 35 year old man weighs 90kg and his h ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/\",\"name\":\"Keto Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"When following a keto diet, it is important to use a \u2605 KETO CALCULATOR. \u27a4 It will help you figure out how much carbs, fats, and protein you need to consume. 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Read on!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Keto Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight?","og_description":"When following a keto diet, it is important to use a \u2605 KETO CALCULATOR. \u27a4 It will help you figure out how much carbs, fats, and protein you need to consume. Read on!","og_url":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1827,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg","type":"image\/jpeg"}],"author":"O. Johnson","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"O. Johnson","Est. reading time":"42 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Keto Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/"},"wordCount":7425,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg","articleSection":["Keto","Keto Recipes","Low Carb","Weight Management"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">The Keto Calculator: How To Calculate Your Macros For Keto<\/h2>\r\n<span style=\"font-weight: 400;\">Macronutrients or macros provide your body with calories and energy. They are broken down into three main categories: Carbohydrates, Proteins, and Fats. It is important to track your macronutrients while following the <a href=\"https:\/\/betterme.world\/articles\/keto-diet-quiz\/\">ketogenic diet<\/a> because the goal is to limit your carbohydrate intake so that your body utilizes fat as the primary source of energy. A keto diet is high in fats, moderate in protein, and low in carbs (<\/span><a href=\"https:\/\/www.amazon.com\/Simply-Keto-Practical-Approach-Low-Carb\/dp\/1628602635\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Do you know how the keto calculator counts your daily macros? Let\u2019s break it down into simple steps.<\/span>\r\n\r\n\r\n<h3><b>Step 1: Gather Your Details: Gender, Age, Height, And Weight<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">The keto calculator takes into account your gender, age, height, and weight<\/span> <span style=\"font-weight: 400;\">to determine your basal metabolic rate (BMR), which is the minimum number of calories needed for your body to properly function while resting.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">BMR is calculated through Mifflin-St.Jeor Formula as it is the most precise method (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-count-macros#step-by-step\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><b>Men:<\/b><span style=\"font-weight: 400;\">\u00a0calories\/day = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (y) + 5<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><b>Women:<\/b><span style=\"font-weight: 400;\">\u00a0calories\/day = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (y) \u2013 161<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">For instance, If a 35 year old man weighs 90kg and his h ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/","url":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/","name":"Keto Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"When following a keto diet, it is important to use a \u2605 KETO CALCULATOR. \u27a4 It will help you figure out how much carbs, fats, and protein you need to consume. Read on!","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/keto-calculator\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_157342325-scaled.jpg","width":2560,"height":1827,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/keto-calculator\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/dev.betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Weight Management","item":"https:\/\/dev.betterme.world\/articles\/weight-loss\/weight-management\/"},{"@type":"ListItem","position":4,"name":"Keto Calculator: How The Ultimate Low Carb Diet Can Help You Lose Weight?"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/7026","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=7026"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/7026\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/7062"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=7026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=7026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=7026"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=7026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}