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"Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss. But replacing your lost sodium is critical, especially when you're working out." Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. Even carrots and onions are too high-glycemic to work with keto, Wittrock says. While standard and the high-protein ketogenic diet have been studied extensively, the cyclical or target ketogenic diet are more advanced and are used mostly by bodybuilders or athletes.

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