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Ideally, try to squeeze in at least 150–300 minutes of cardio per week, or between 20–40 minutes per day. Other processed ingredients like soft drinks are high in added sugar, which can also contribute to weight gain.'Keto BodyTone Diet According to one study, participants who did cardio 5 times per week lost up to 11.5 pounds (5.2 kg) over 10 months, even without making any other changes to their diet or daily routine . Other nutritious sources of protein include eggs, dairy, legumes, tofu, and tempeh. In fact, multiple studies have found that an increased intake of sugar-sweetened beverages may be linked to weight gain and obesity .
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Because fat does not impact insulin the way carbohydrates too, Power said the ketogenic diet is ideal for people who are diabetic or insulin resistant. "Some keto diets promote as little as grams of carbohydrates a day. Carbohydrates are contained in a variety of foods such as bread, rice, pasta, whole grains, fruits and starchy vegetables."
And if you're not getting the right nutrients, keto may actually lead you to gain weight, not lose it. Compared to the low-fat craze in the '90s, the ketogenic diet seems to go against all diet logic. Because instead of cutting out fat, you eat large amounts of it for every meal. The ketogenic diet is not a commercial meal plan, so there are no costs or membership fees associated with starting this diet. But, depending on your current eating habits, this eating approach may increase your food bill.