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In order to achieve ketosis and to stay in it, you need to regularly be at or below 20-25 net carbs, especially in the beginning.
2. To help you stay in ketosis from meal to meal when cleaner options aren’t available. Stay hydrated. Adequate water intake is key to moving things along. We wrote about this study, noting that the fasting group did not reduce caloric intake, which puts it at odds with other studies that have suggested at least part of the benefit of fasting comes from reduced caloric intake.
Staying well hydrated is an important part of succeeding with intermittent fasting. Colby-Jack or regular Cheddar would work well. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces.
So, make sure your keto diet is well planned so that it includes high-fiber foods too. Dr Nurisa Kumaran, Medical Director and Founder of Elemental Health Clinic, recommends gently easing into the keto diet. The Institute of Medicine recommends that women get 91 oz of total fluid from beverages and foods daily and men get 125 oz.

Twenty percent of that can come from food, such as veggies.

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