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Both low-fat and low-carbohydrate diets can produce adverse effects in susceptible individuals . However, beyond fatigue and other transitional symptoms upon initial adoption, a well-formulated ketogenic diet does not appear to have major safety concerns for the general population.
Based on available evidence, a ketogenic diet can be considered a first-line approach for the treatment of obesity and type 2 diabetes. "No doubt, the same is going on with keto — people invoke the label to eat the foods they want to eat, notably processed meat," he said. "I suspect a very tiny minority of those attempting to eat keto are either eating clean or are in ketosis."
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Cereal, crackers, rice, pasta, bread and beer are high in carbohydrates. Even whole-wheat pasta and the new bean-based pastas are high in carbs. Consider alternatives like spiralized vegetables or shirataki noodles, which are healthier low-carb options. Sugary breakfast cereals and healthy whole-grain cereals are high in carbohydrates too and should be avoided or minimized. Here is a list of all the low-carb foods that are appropriate to eat when you're following keto.