Make sure you get enough calcium in your diet with non-dairy alternatives like sesame seeds, chia seeds, sardines, canned salmon, beans, lentils, almonds, spinach, kale, rhubarb, and tofu. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source If you do eat dairy, choose full-fat options to add to your dietary fat intake.
Stay away from fruit juice and dried fruit.
Potatoes Carrots Radishes Beets Parsnips Turnips
Drink unsweetened tea or water flavored with citrus instead.
Fructose Crystalline fructose Honey
If a serving size is 1 ounce and contains 10 grams of carbohydrates but you’re eating 2 ounces, that equals 20 grams of carbs. Eat at least 20 grams of carbs daily. Your body needs this much to function properly. For example, one cup (128 grams) of celery with 2 tbsp (28 grams) of almond butter contains 9 grams of carbs, 1 oz (28 grams) of almonds contains 6 grams of carbs, and one cup (128 grams) of cucumbers with 2 tbsp (28 grams) of hummus has 7 grams of carbs. [11] X Research source
There’s some leeway in these numbers, and since everyone is different you should see what feels best for you: get 5-10% from carbs, 20-25% from protein, and 70-75% from fat. For example, a meal could be beef stew with roasted butternut squash, teriyaki turkey and lettuce wraps, or a hamburger without the bun and a side of broccoli.
It’s especially important to talk to a healthcare professional before dieting if you have diabetes, severe kidney disease, or you take a diuretic medication. If you have these conditions, you should not induce ketosis. Instead, try low calories and increased activity. Say something to your doctor such as, “I want to use ketosis to lose weight. Is this a safe option for me?”
Abdominal pain Difficulty concentrating or confusion Dry mouth and feeling very thirsty Flushed skin or dry skin Urinating much more than usual Nausea and vomiting Feeling short of breath or breathing rapidly A fruity smell to your breath Cardiac arrhythmias Irregular heart rate Palpitations
