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Is Soy Sauce Keto Friendly?

The Keto Diet and Soy Products: Is Soy Sauce Safe for Keto?

The keto diet has exploded into being one of the most followed diet trends of the past few years. The famous low carb, high fat diet is known to melt fat off when ketosis is reached. There are many well keto foods that are known to work perfectly with the diet, such as seafood, broccoli and cauliflower, cheese, avocados, meats, some nuts, and more. But many people wonder about other products that might instead tiptoe a fine line for the title of “keto-friendly.” A common question for many people who are on keto is “are soy products keto-friendly” and more specifically, “is soy sauce keto-friendly?” Since this question needs to be asked so frequently, you can probably guess that soy products and keto aren’t a match made in heaven, and we’ll go into why and how much you can get away with.

Soybeans and soy sauce as a keto friendly nutrition on a keto diet

Qualms with the keto diet:

The keto diet is ragingly popular right now, and for good reason. It really works, people really lose weight fast, and it’s very viable for people without greatly changing the foods that they eat. Instead, many people end up cutting a lot out of their diet, but it isn’t as if a slew of new foods or methods are introduced, just don’t step outside the keto regulations, otherwise you’re somewhat free to make keto how you want it to be.

But there are some rebuttals to those people who sing the praises of the keto diet. First, the keto diet doesn’t have a lot of long-term research on it, since it’s a new diet that really only rose to prominence within the last decade. It has been confirmed that the keto diet can help those who have problems with epilepsy, but that study also uncovered that those study participants encountered a slew of side effects such as constipation, but none of the side effects were worse than the impacts of epilepsy, and thus it was deemed that keto might be worth it for those who have epilepsy.

In addition to a lack of research, it can be difficult to follow the keto diet without making yourself prone to nutritional deficiencies and also it usually entails your saturated fat intake skyrocketing. These saturated fats can be bad for your heart and can increase your risk for heart disease and stroke. If you can manage to keep saturated fats low and stay on keto, then you’re doing well. And the diet itself is just considered a bit of an extreme diet in that it can get you extremely quick results, but there’s likely a side effect of a nutritional deficiency or eating too much fat.

It’s certainly true that many of the low-fat processed foods that were advertised as being diet foods starting before keto was really in the headlines are very bad for you due to high sugar contents. However, this doesn’t also mean that you should swing entirely the other way and eat anything as long as it’s low carb and not processed.

Ideally, you’re still crafting your daily diet around the nutrients that you need for your body and mind to function their best, and the fact is that keto probably isn’t the answer for people who are looking for weight loss without sacrificing nutrition. That being said, in terms of rapid weight loss, it seems to be one of the more attractive options out there.

Are soy products good for the keto diet?

Many of your favorite soy products probably are not good for the keto diet. This might come as a surprise, since the soy alternatives to many foods are often seen as “healthier,” but the keto diet comes with stringent regulations and soy simply doesn’t pass many of these regulations. For example, many soy products contain a lot of phytoestrogens, which can interfere with the ketosis process. Soy products such as soymilk and tofu don’t make the cut simply because they’re high in carb count, which is square one for keto.

Also, many soy-based foods are made in a very processed manner, and the keto diet urges its followers to not eat processed foods. So, if something is made with soybeans and you’re wondering whether it’s keto-friendly, the best guess without further research would be “no,” but there are some soy products that are better than others, and a select few might even be able to make the coveted “keto-friendly” list.

What is soy sauce made of?

Soy sauce is made with fermented soybeans and what. Its origins trace back to China as long as 3,000 years ago, although its name comes from a Japanese term for soy sauce. Additional key ingredients in soy sauce include salt and yeast. Outside of these key ingredients, soy sauce can vary based on who is manufacturing it and where it’s manufactured. The fermenting time for a traditional batch of soy sauce to be ready is usually anywhere from five to eight months.

However, these traditional soy sauces are generally much more expensive, due to their time requirements. For that reason, much of the soy sauce that you consume is probably chemically produced. To chemically produce soy sauce, they use a method called acid hydrolysis. The time it takes to make a batch of soy sauce using the chemical process is only a couple of days. As you would expect, the chemical process comes with a few unhealthy downsides, including carcinogens.

To be sure that you’re buying the traditional soy sauce, look for any soy sauce labeled “naturally brewed.” Those who are made chemically will be listed as “hydrolyzed.” The differentiation in these methods of production won’t have a large impact on whether or not the soy sauce you eat is keto-friendly, but the traditionally produced sauce will be healthier in terms of what the long-term consequences might be for consuming its chemical counterpart. As with many foods today, with soy sauce you must weigh how worth it is to you to eat healthy. There is no doubt that it’s harder to eat healthy on a budget, but it can be possible if you do your research.

Is soy sauce good for the keto diet?

Soy sauce is actually one of the better keto diet soy-based foods. One tablespoon of soy sauce only gives you 1g of carbs, which for a soy product stacks up pretty well. Also, since soy sauce has a lot of sodium and electrolytes, this is actually positive for keto dieters since these can be difficult to intake while maintaining a low carb restriction. However, soy sauce isn’t low enough in carbs to just use it willy nilly, so make sure that you’re still keeping close track of how much you’re using to meet your daily goals.

Other soy products that are surprisingly not bad for the keto diet are edamame, which works as a great snack, and silken tofu. The fact that these few soy items aren’t bad for the keto diet, while others are utterly impossible to eat while on keto, creates the confusion for many keto dieters who assume that all soy products can be lumped into the same category.

There are many foods out there that don’t fit in the keto diet. If you examine most of the foods that the average American eats and ask “is it keto-friendly,” the answer will be no more likely than not. And when you have foods that are made from something that is high carb, such as soybeans, it can be easy to write off that entire group of foods as being not an option for the keto plan. But the reality is that even within these subgroups, soy products for example, there are some that might work with keto and others that certainly won’t.

Final thoughts: Is soy sauce keto friendly?

Today, we found out that soy sauce is one of the few soy products that is in fact okay for those on the keto diet (with some caution). And this is also why many of the most successful keto followers have been on the keto plan for a long time, because it is a nuanced diet that gets easier to follow as you develop an internal database of what you can and can’t eat, rather than going to Google or an app each time you sit down to eat.

So, if you’re thinking about getting into keto or you’re on keto currently, you should first make sure that you’re doing plenty of research so that you can keep close account of what you’re putting in your body to make sure that you’re getting the best results and not neglecting anything for the sake of weight loss. And if you’re preparing an Asian seafood dish for your keto plan, feel free to add a little bit of soy sauce and enjoy it.

How to Increase Ketones and Burn Fat Fast

Best way to approach keto diet

Ketosis is a state of high concentration of ketone levels in the blood, due to the conversion of fat into fatty acids and ketone bodies in the liver, in order to use energy. Ketosis is caused by increased fatty acids used for energy, for example, in the absence of glucose during the period of fasting. In this article, you will find out how to increase ketones as quickly as possible.

Ketone bodies are by-products formed during the beta-oxidation of fatty acids formed from acetyl-CoA (Acetyl Coenzymes A) that enter the Krebs cycle.

Ketosis occurs when the body receives very small amounts of carbohydrates over a certain period of time. The ketogenic diet is a special way of eating in which body instead of sugar, as the primary source of energy, uses fat.

At the beginning of the keto diet, there are several changes in your body. After about 48 hours, the organism begins to use ketones in order to use the energy stored in the fat cells more effectively.

In other words, the primary source of energy for the organism is no longer carbohydrates (glucose), but fatty acids. At the time of the ketogenic diet, foods rich in fatty acids and low in carbohydrates are prevalent in order to maintain the state of the ketosis when needed.

In this way, the body rapidly loses weight (mainly fat weight). In addition to fat, loss of muscle mass is minimal, as a large amount of food we eat during ketosis, contains relatively large amounts of protein. And although ketosis is the basis of the keto diet in its strictest form, it is not necessary to last for a long time. Ketosis can be maintained as long as your body responds well and until you lose the desired amount of excess weight.

Foods with a slightly higher proportion of carbohydrates (rice, beans, smaller quantities of bread and pasta, etc.) are gradually introduced after you finish a diet. During this period, it is very useful to keep a diet diary in order to record the amount of carbohydrate intake to maintain a healthy weight. In this way, the keto diet can serve as a process of changing old eating habits. Let’s continue with five tips on how to increase ketones in your body.

Related: Raise your ketone levels

How to increase ketones and get into ketosis as fast as possible

1. Reduce your carbohydrate intake

Reducing carbohydrates to 20-50 g / day reduces blood sugar levels and, consequently, insulin, leading to the release of stored fatty acids. The liver then converts some of these fatty acids into ketone bodies, such as acetone, acetoacetate, and beta-hydroxybutyrate, which can be used as a fuel for certain brain cells.

2. It is important to exercise regularly and to live a healthy lifestyle

For the well-being and weight loss, you will have to get rid of bad habits, such as drinking alcohol and eating sweets and replace them with good ones. Your body will be grateful.

3. Increase the amount of healthy fats in your diet

By consuming 60% of your daily calorie needs from healthy fats, you will take care of a higher level of ketones in your body. In doing so, be careful that you enjoy mainly omega 3 and 9 fatty acids present in avocado, whole eggs, oily fish (salmon, mackerel), coconut oil, butter and of course some nuts and seeds, especially almonds, walnuts, flax and chia seeds, because the rest contain a lot of omega 6 fatty acids that are not so beneficial to the body.

4. It is ok to skip meals

Since the body gets energy from fat, and because we have enough fat in the body, there are no hunger strikes. This is the advantage of this diet – you won’t be hungry. And because the body has energy all the time, you don’t need regular meals. Skipping meals will relieve the digestive tract and consume your own fat. Mostly three meals per day are enough. Even if you do not eat anything for a long time during the day, your appetite will not get too high, as the body, when it does not get energy from food, switches to the consumption of body fat.

5. Include coconut oil in your diet

The use of coconut oil helps to increase ketones and enter the ketosis state. In fact, this is one of the best ways to achieve ketosis in the case of Alzheimer’s and other disorders of the nervous system.

Advice before use: slowly add coconut oil to your diet in order to avoid diarrhea and stomach cramps. Eat 2 to 3 spoons a day, and after a week, you can adjust this limit.

Are Ketone Supplements Effective?

They say that keto supplements can help improve the consumption of body fat and health in general. Is that true? Are all these claims that you find on the Internet real? Many times these facts that are found in the media and on the Internet are not backed by science.

Loss of fat

Some evidence suggests that D-β-hydroxybutyrate supplements are effective in activating brown fat cells (i.e., fat cells that are responsible for thermogenic adaptation) via a sympathetic nervous system.

Controlling blood sugar

Research has shown that supplements with 1,3-butanediol acetoacetate diester ketones or sodium/potassium β-hydroxybutyrate reduce blood glucose levels without changing cholesterol and triglyceride levels in the blood.

Traumatic brain damage

In one study, the addition of D-β-hydroxybutyrate to adult rats after traumatic brain injury showed an increased level of ATP. In the second study, the addition of D-β-hydroxybutyrate did not improve the blood-brain barrier, even in healthy rats.

Cancer

The latest study has shown that supplements with ketones prolong the survival of mice with metastatic cancer. Most cancers have high aerobic glycolysis, which is why this is not a universal solution. If this proves to be effective, it does not mean that this is crucial for the treatment of cancer, as cancer is very persistent.

So far, there has been almost no clinical study with ketone supplements using human volunteers. For this reason, we can’t be certain that ketone supplements are a miraculous cure because most of the studies were done in mice and rats.

Final thoughts: How to Increase ketones

Now that you know how to increase ketones, you have to take into account the latter also. This diet is mainly limited to protein and fat. The remaining 90% of foods will not be considered for you, which again suggests that this type of eating is very radically directed. In the long run, this type of diet is too low in nutrients your body needs.

In a ketone diet, very few fruits and vegetables are consumed, while cereals and pulses are practically forbidden. However, in all of these foods, there are a lot of vitamins and minerals that our body urgently needs for normal functioning. It is therefore hard to persist in this type of diet for a long time, as it comes to a lack of important nutrients sooner or later.

In particular, many women may have problems and negative effects due to a very low intake of carbohydrates. Such problems are reflected in the irritability and absence of the menstrual cycle. Many studies comparing men and women have shown that diets with low OH intake are more effective in men than in women.

A ketone diet may pose a risk factor for diabetics because it can cause diabetic ketoacidosis (insulin deficiency hormone), a serious health condition that can even cause death. If you have diabetes, consult your doctor before starting a ketone diet.

Best Low Carb Protein Shake for Ketosis

3 dietary characteristics of a ketogenic diet

Low in carbohydrates, high in fat and moderate in protein. This type of diet puts you into ketosis, a metabolic state where your body burns fat for energy rather than carbohydrates, its normal source of energy. Best low carb protein shake(s) for ketosis designed for low carbohydrate diets will meet your needs if you want to follow a ketogenic diet. Ask your doctor before making major dietary changes.

A ketosis diet – more correctly called a ketogenic diet – is a low-carbohydrate and high-fat diet. It’s similar to the Atkins and other low-carb diets. In our body carbohydrates are converted into glucose, but with a diet low in sugars, the body puts itself in a metabolic state called ketosis.

The body transforms triglycerides into glycerol and fatty acids, which the liver transforms into ketones (a process called ketogenesis). The massive reduction in blood sugar levels and the resting of the pancreas, combined with the increase in ketones, offer many health benefits.

Protein Ingredients:

If you are on a ketogenic diet, you need a moderate amount of protein in your diet. If you consume too much protein, your liver will convert part of the protein into glucose to use for energy. This slows down the transition to fat burning for energy.

The protein intake must remain balanced to prevent muscle mass loss and not to interfere with ketosis.

On average, your body needs 0.8 grams of protein per 2.2 pounds of its weight if you are sedentary and 0.9 grams if you are active, although you may need up to 150 grams of protein per day in the first few weeks of a ketogenic diet.

The best low carb protein shake for ketosis

Raspberry Ketogenic Shake

Ingredients

1 tbsp. Diet Whey Vanilla
100ml organic soy milk
2 tbsp. ricotta cheese
25g fresh raspberries
1 tbsp. nuts
1 tbsp. chia seeds

Instructions

In a blender, pour in the soy milk.
Add the protein powder, ricotta, raspberries, and nuts.
Mix until you obtain a smooth and perfectly homogeneous mixture.
Transfer to a tall glass and add the chia seeds.
Mix with a stick to distribute the chia.
You just managed to make the best carb protein shake for ketosis 🙂

Starter phase of the low carb high-protein diet

In any case, it is during the first 3 days that the body will draw the most from its fat reserves, to make up for the lack of starchy foods, sugars, and fats provided by the diet. The body will then produce ketone substances (resulting in rapid weight loss and the need to drink more than usual).

The ketosis principle will act like amphetamines, “doping” intellectual functions, promoting tone, resistance and also serving as an appetite suppressant.

You should eat at breakfast: 1 protein sachet of diet, with tea or coffee (unsweetened) and 100g of milk product with 20% fat.
10-hour snack with a protein bar, or a shake preparation bag, or protein drink (optional and reserved mainly for very active people and men)
At lunch, you will eat 1 protein sachet of diet + vegetables low in glycemic index (eggplant, asparagus, cauliflower, celery stick, endive, leeks, cucumber, green bean, bell pepper, turnip, salad or tomato). A seasoning is allowed, at a rate of 2 tablespoons of olive oil per day, or rapeseed oil, vinegar, strong mustard + 1 plain dairy product.
Snack of 16h with a bag of preparation for a milkshake, or protein shake.
At dinner, a protein sachet of diet + vegetables low in glycemic index + 1 plain dairy product.

You must drink at least 1.5 to 2 liters of mineral water. Coffee and tea are allowed but must be consumed without sugar. Other drinks are prohibited during this first phase.

1. Classic ketogenic diet:

There are several variations of the ketogenic diet and you can adapt it to your training objectives. The classic keto diet is extremely high in fat such as eggs and avocado, with 5% carbohydrates and 10 to 20% protein.

2. Targeted ketogenic diet:

If you exercise regularly, the targeted ketogenic diet allows you to consume more carbohydrates before and after a workout to fuel your body and promote recovery.

3. The ketogenic diet rich in protein:

For muscle development, high protein ketogenic diets provide more protein and a little less fat to support muscle growth and promote recovery while reducing carbohydrate intake to a minimum.

If you consume 2200 to 2400 calories, your daily nutritional intake should include 20 g of carbohydrates, 170 g of protein and 160 to 180 g of fat. However, this plan can cause you to contract the “keto flu”. This condition is due to your body’s reaction and adaptation to lower carbohydrate levels but you should not suffer from it for more than a few days.

If you have trouble giving up your favorite carbohydrates, try sweet potatoes, yams, and oats as substitutes.

Ideas for high-protein keto programs

Breakfast: bacon, eggs, avocado

Pre-workout: broccoli, chicken, and zucchini with cheese on top

Training snack: a handful of nuts, seeds, and berries

Post-training: asparagus steak surrounded by bacon

Dinner: Peppers stuffed with mozzarella cheese, pizza sauce and pepperoni

If you wish to start this diet, you will have to reorient your diet by consuming on average 70% of fat on your total energy intake. You will also need to consume only 10% sugars and 20% protein. You can therefore eat as much meat, sausages, and cheese as you want, as well as butter, fresh cream, and oil.

You will also have to remove all carbohydrate-rich foods such as starchy foods, bread, some fruits and of course all pastries and pastries.

However, you can use sweeteners or low sugar dark chocolate during this diet. Even if this diet is effective, it is still difficult to implement since many foods are banned.

Attention

Don’t eat too much cheese that contains a lot of protein because it can trigger the production of glucose from certain amino acids.

Nuts and seeds are rich in omega-6 fatty acids (except macadamia), which our bodies have too much of. This can cause inflammation, which in turn can interfere with keto-adaptation.

The same applies to vegetable oils (rapeseed, sunflower, etc.) that are too rich in omega-6.

What are the foods to avoid?

In short, any carbohydrate-rich food should be removed:

Sweet foods: soda, fruit juices, smoothies, cake, ice cream, candy, etc.
Cereals or starches: products based on flour, wheat, rice, pasta, etc.
Fruits: all fruits in large quantities, except small portions of fruit such as berries.
Vegetables: lentils, peas, chickpeas, beans.
Root and tuber vegetables: carrots, potatoes, sweet potatoes, parsnips.
Alcohol: Due to its carbohydrate content, many alcoholic beverages can help you get out of the ketosis state.
Some sugar-free dietetic foods: often high in alcoholic sugar (polyol, polyalcohol or glycol), such as xylitol, erythritol, sorbitol, maltitol which can affect blood sugar levels and therefore ketosis.

What are the effects of a low carb diet program?

First, we aim for a lower blood sugar level. After a meal containing carbohydrates, glucose reaches the bloodstream, causing an increase in blood sugar levels.

As a result, the pancreas secretes insulin. This hormone gives the body the green light to transport glucose from the blood to the muscles and liver, where it will be stored as glycogen. When the glycogen reserves are filled, the body begins to transform the glycogen into fat, since the fat reserves are indefinitely extensible.

Sweet foods containing a lot of sugar, but also wheat flour products bring glucose to the blood very quickly. A lot of insulin is therefore secreted to lower blood sugar levels until they return to optimal levels. During this short period of time, a very large amount of glucose passes into the bloodstream – so much so, in fact, that the body will report an undersupply of energy.

A direct consequence: hunger, although the energy is there. By giving in to the craving, energy will again be brought to the body, thus causing an energy overload; a problem easily solved by the body: it will store this excess energy in fat. In a low carb diet, little carbohydrate is consumed, which keeps blood sugar levels rather low and therefore insulin secretion equally low. In fact, the body will not have to store energy as glycogen or, of course, as fat.

Final thoughts: Best low carb protein shake for ketosis

Low carb also generally helps to prevent cravings. The reason? Blood sugar levels are kept at normal levels by avoiding the consumption of sweet foods and drinks that cause it to rise.

It is particularly important to stress that fat is only burned when a caloric deficit is created, even in a low-carbon diet; that is, the energy intake must be less than the caloric expenditure.

How to Get the Body Into Ketosis

Raise your blood ketone levels

How to get the body into ketosis? Basically, ketosis is a metabolic state in which the body gets energy not from glucose (which would be the most common functioning of the body, called glycolysis), but from molecules called ketone bodies.

These ketone bodies are produced by the liver during periods of food (fasting) or carbohydrate (low carb diets) restrictions, to be used as a source of energy. So, ketosis is nothing more than this state in which the body draws energy from a source other than the usual.

Whether you are new to ketogenic or veteran diets, a question that always comes up is something like getting the body into ketosis or speeding up ketosis. The process may take a few days, and sometimes the test strips indicate that we are not reaching the goal.

To better help ensure we reach that state, and to do it as quickly and efficiently as possible, here are some ways that can help you get your body into ketosis faster.

One quick note before we start … The general rule with the ketogenic diet is that you consume 20g – 50g per day or less of carbohydrates.

For faster results, hold up to 30g or less. A kind of prerequisite, shall we say.

Here’s how to get the body into ketosis

Exercise + Fasting

How to get the body into ketosis with exercise and fasting

Ketosis usually takes 2 to 7 days to transition. But it is something extremely variable from individual to individual.

One way to speed up this process would be to train on an empty stomach.

When you exercise, your body depletes glycogen stores in the liver. And in response to this, the liver will create ketone bodies (out of necessity) to use as energy.

So, by working fast, this will increase your ketone production faster. Also, if blood ketone levels are already low, they will rise during exercise.

As a result, if you are just starting out, the chances of exercise really make a difference in your ketone levels, are very good. Try to fast for 16 hours and then exercise. This is a great time for this!

Fat fasting

How to get the body into ketosis with fat fasting

Fat fasting can be a powerful boost to your entry into ketosis. It is particularly useful for people who are already fit and trying to break a weight loss threshold. It can also be used by someone who is regularly on ketosis but is not at that moment.

This type of fasting can be one of the best ways to get back on track.

Note that fat fasting is not a permanent solution to remain in ketosis. It should be used as a temporary aid. So, what exactly is the greasy fast?

Fasting of fat differs from traditional fasting and intermittent fasting in that you will practically only consume fats as calories over 3-5 days.

Generally, you will consume 80% to 90% of total calories from fat and, at the same time, will not consume more than 1200 calories per day.

So, in general, your total calorie intake will be low and almost all of these calories will be derived from fat.

Fat fasting beyond 5 days may have some scratches but nothing more troubling than regular water fasting. One tip to not extrapolate is to remember that low protein intake (obvious since you’re only consuming fat, practically) can make you lose muscle, something that usually causes dread in anyone.

When you are in ketosis, the tendency is muscle preservation. But we still need a small amount of protein to prevent the loss of muscle mass. So, if you decide to take a greasy fast, be sure to impose a time limit.

Use of Caffeine

Use of caffeine can help if you are on a keto diet

The use of caffeine, as it relates to ketogenic, has many benefits. Helps to reduce appetite, maintain healthy liver and burn fat. Caffeine acts to increase the production of ketones in the body in a way that correlates directly with the dose consumed.

Higher consumption of caffeine means more ketones in the blood, which, in turn, means more fat burning. What is not a carte blanche to consume buckets and buckets of coffee, because although caffeine helps on the one hand, can disrupt by another, accelerating the production of hormones that play against weight loss. So 3 cups is a good request.

Limit Protein

Limit protein intake

Actually, the ketogenic diet is not a high protein diet as some people think. In fact, it is a diet rich in fats and moderate in protein.

Eating too much protein can impair your body’s ability to reach ketosis. The reason is that proteins and carbohydrates are broken down into sugar in the body.

Some of the protein you eat will be converted to glucose, and if you take in too much protein – a more common mistake than you might think, that glucose it generates may be enough to slow or even prevent your entry into ketosis.

On a ketogenic diet, the recommended amount of protein is between 0.8 and 1.5 g per kg of body weight, so if your goal is to accelerate the entry into ketosis, stick to the bottom of those amounts.

Reducing stress levels

How to get the body into ketosis with reducing stress levels

The negative effects of stress are well known. But, did you know that there is an implication here for ketosis as well?

When we are stressed, the hypothalamus sends signals to our adrenal glands. The adrenal glands release the hormone cortisol into our bloodstream. When cortisol levels are elevated for a long period of time, this can cause the breakdown of both proteins (gluconeogenesis) and fat into energy. When the protein is broken, this results in an increase in blood glucose.

And, of course, this peak blood sugar results in preventing us from getting into ketosis. Always take stress seriously. It is the cause of much frustration in the matter of weight loss.

What you should be aware of before trying a keto diet

With a ketone diet, you can lose weight quickly (but at the same time you gain it back very fast). Therefore, you should be aware of the negative consequences and possible health damage caused by such a drastic diet.

No matter how persistent and stubborn you are, you will not get rid of the desire for carbohydrate so easily. As soon as you begin to enjoy a normal amount of carbohydrates you will get back all the lost pounds or even more.

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