可通过以下方式减少脂肪摄入量，特别是饱和脂肪和工业生产的反式脂肪摄入量：
限制食用糖含量较高的食品和饮料，如含糖零食、糖果和含糖饮料（即各类含有游离糖的饮料——包括碳酸或非碳酸软饮料、水果或蔬菜汁和饮料、液体和粉末浓缩物、加味水、能量和运动饮料、即饮茶、即饮咖啡和加味乳饮料等）；
人们往往不知道自己的食盐量。在许多国家，盐大多来自加工食品（如即食食品，腊肉、火腿、香肠等加工肉类，奶酪，咸味小吃等），或通常大量食用的食物（如面包）。人们还在烹饪（例如肉汤、固体汤料、酱油和鱼露等）或食用时（例如精盐）往食物中加盐。
Nevertheless, it’s crucial to Take note that A few other healthcare corporations and researchers think about these targets way too substantial. For instance:
There are many Uncomfortable side effects to the keto diet about which you need to speak to your medical doctor if you intend to stay around the diet long-lasting.
When you’re provided the all-very clear to offer keto a try, do lots of exploration to discover what foods fit and what foods don’t healthy the approach. Then, look at food-scheduling. This gives you an opportunity to ensure that you’re acquiring a superior number of foods to receive as numerous nutrients as it is possible to.
Keto is usually Protected, but you can find likely Unwanted side effects and a number of people want precautions. What you need to know
For those who’re experience in need of breath, snooze could be tough — propping on your own up or sleeping on your aspect might enable
Decrease your salt intake to 5g a day, akin to about a person teaspoon. It’s much easier to do this by limiting the quantity of salt, soy sauce, fish sauce and other substantial-sodium condiments when making ready foods; removing salt, seasonings and condiments out of your meal table; preventing salty snacks; and choosing minimal-sodium solutions.
It’s attainable that subsequent a reduced carb diet may help you burn up additional calories — While this hasn’t been greatly studied.12 read more Also, really low carb diets could possibly have a weight-loss edge more than diets with additional modest carb reduction.
Breakfast: Scrambled eggs with sautéed mushrooms and also a side of sliced avocado with full grain toast
Many of the Negative effects of setting up a ketogenic diet can be limited. Easing into the diet and having mineral nutritional supplements can help.
水果、蔬菜、豆类（例如滨豆和豆荚等）、坚果和全豆类（例如未加工的玉米、小米、燕麦、大麦、糙米）。
Christa Brown is a registered dietitian and small business proprietor with a exercise give attention to diabetes management and content advancement for brand names and Health influencers.