If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. A drizzle of some extra olive oil on the salad will compensate for the reduction of fat from the avocado. You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale.
Hey Edwin, I personally have been following one for years with no issues. I cycle out once every 1-2 weeks with a higher carb day using low glycemic carb sources like root vegetables. One of the keys for me has been keeping it simple and finding ways to use staple ingredients (such as avocados and coconut products) to make a variety of recipes.Check out this article for some examples https://drjockers.com/ketogenic-avocado-recipes/
At the start, do not deny yourself fat. Eat enough so that you are satisfied and you do not feel hungry. That way you will soon become what is called “fat adapted” — burning fat for fuel efficiently. You will know that you are fat adapted when you do not need to eat every few hours and you no longer feel the highs and lows (“hangry” episodes) that can accompany a high carb diet.
In addition to keeping you adequately hydrated -- which can also help alleviate constipation -- drinking lots of water can also help offset still another low-carb diet problem: bad breath. The ketones produced during the diet can lead to what is sometimes described as a fruity odor although it is often described as having an almost "chemical" odor similar to acetone or nail polish remover.
One of the most basic and most profound benefits of a ketogenic diet is that it drastically lowers inflammation (1). This is mainly due to the reduced amount of free radical production that occurs when burning ketones for energy instead of glucose. Less inflammation allows for more energy production and an overall more efficiently functioning body. This allows for a heightened ability of the body to heal in many different aspects.
Now if you're thinking you'll just handle the problem by brushing and flossing a little more often, guess again. Since the breath odor is coming from metabolic changes and not necessarily a dental-related condition, traditional breath products are not likely to provide long-lasting relief. On the other hand drinking more water intake can do the trick.
Otherwise in a nutshell ketosis can be defined as a “metabolic state that happens when you consume a very low carb, moderate protein, high fat diet (or fast for extended periods) that causes your body to switch from using glucose as it’s primary source of fuel, to running off ketones. Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.” (Keto Clarity)
The studies done on ketosis and endurance sports performance paint a pretty clear picture – it helps. One of the most detailed studies on fat utilisation and performance (compared to a standard carb diet) was named the FASTER study - the results found that those who were on a ketogenic type diet had more mitochondria than the control group, lower oxidative stress, lower lactate load and that the fat adapted and fuelled athletes could function off fat for a much higher intensity than the non-fat adapted counter parts.
There is a reason why we store hundreds of thousands of calories in the form of fat in our body and only about 2000 calories in the form of glucose (with only a small amount of this useable by the brain). The reason is simple - The body prefers fat as its fuel source. Mark Sisson explains this in his article ‘A metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Consumption’.
Low-carb diets are holding steady in the weight-loss world as the top diet for losing weight. And while some research suggests that a combination of a low-calorie and low-carb diet can be effective for weight loss, if you end up going too low in carbs, you can actually make weight loss harder for yourself. There are some strong arguments regarding how many carbs in a low-carb diet actually make it effective for weight loss, but the truth is you don't have to go as low as the keto and Whole30 diets suggest to get weight-loss benefits. In this 30-day low-carb diet plan, we show you what a healthy low-carb diet for weight loss looks like, with a full month of delicious low-carb breakfast, lunch, dinner and snack ideas.