Working Out on Keto

 6 Tips to Safely Burn Fat and Feel Your Best

Though working out while on the keto diet can seem intimidating, not only is it good for you, but it can actually improve your keto diet results. 

Once your body has adjusted to being in ketosis, exercising on keto with the right workout routine, supplementation, carbohydrate consumption, and self-monitoring can maximize your weight loss results, increase muscle mass, and give you a long-lasting energy boost.

A recent study found that working out while doing keto can increase weight loss from fat stores without affecting lean muscle mass.

 

Because ketosis uses fat as fuel instead of carbs, working out on the keto diet directly uses fat for energy, thereby accelerating weight loss.

1. Ease Into Your Workout Routine

Though exercise is the perfect complement to the keto diet, that doesn’t mean you should force yourself to work out if you don’t feel good.

When you start keto, your body goes through a significant metabolic adjustment phase where your body is switching from burning glucose as its primary fuel source to ketones. This adjustment is called the keto flu and while each person is different, the average adjustment period can take anywhere from one to three weeks.

While working out can actually help to ease the symptoms of the keto flu, your first few workouts might feel sluggish and more challenging than usual.

This is a normal part of the process, so listen to your body, scale your workouts accordingly, and know that it gets easier and more enjoyable once your body adjusts to ketosis!

2. Choose a Keto-Friendly Pre-Workout

As essential it is to use a pre-workout supplement that’s keto-friendly, it can be a challenge since most products on the market tend to be loaded with sugar (which can kick you out of ketosis).

3. Opt for Strength Training Over HIIT Workouts

Aerobic exercise (aka low intensity, steady-state cardio activities) is the best type of workouts when on the keto diet. This includes strength training, yoga, and stability training.

Here’s why: the body uses fat as its primary energy source during lower-intensity aerobic workouts, and since the body is fat-adapted while in a state of ketosis, you’ll reap even more weight loss benefits.

Unlike aerobic exercise that uses fat as energy, anaerobic exercises require large bursts of fuel from glycogen (a type of sugar that stores energy). On the other hand, anaerobic exercise (aka highly-intensive workouts) like CrossFit, sprinting, and HIIT require glycogen to fuel the body, which a low-carb and low-sugar keto diet isn’t suited for.

A recent study from Saint Louis University studied the effect of physical performance in 16 men and women who were in ketosis. They ultimately found that keto diet significantly decreased performance in anaerobic exercises due to their low glycogen levels.

In other words, you can still do HIIT workouts on keto, but you'll likely feel more sluggish which can ultimately result in decreased performance.

4. If You Are Doing High-Intensity Workouts, Boost Your Carb Intake

While a normal keto diet normally may not sustain a high-intensity workout routine, there is a way around it with a targeted keto approach.

While a standard keto dieter consumes anywhere between 20 to 40 grams of net carbs per day, a keto dieter with a very active lifestyle can simply consume an additional 15-30 grams net carbs from simple carbohydrates (like fruit) 30-60 minutes before a high-intensity workout.

Eating carbs directly before an intense workout allows the body to fuel your muscles with enough glycogen during and after your training for a great workout.

Do note, it’s important to eat these extra carbs within the recommended time frame of 30-60 minutes before a high-intensity workout to avoid being kicked out of ketosis.

5. Make Sure You’re Eating Enough (Especially Fat)

How you fuel yourself matters when living an active lifestyle, and fueling yourself correctly on keto is no exception.

When engaging in a consistent exercise routine, it’s essential to nourish your body with quality foods to properly fuel your workouts, help you develop lean muscle mass, and support a fast recovery time.

Unfortunately, it’s common to overlook micronutrients on the heavily macro-focused keto diet. To help you get your daily nutrients in, MCT oil, fresh fish, omega 3, avocado, and quality meats are some examples of healthy options that offer your body clean fats, important vitamins, and minerals to help you feel your best.

6. Listen to Your Body

One advantage of the keto diet is that you can create your own experience according to what works best for you. Combining a clean keto approach with your preferred workout can accelerate weight loss and increase your overall energy while promoting a healthy lifestyle, but there’s no “one size fits all” template, so it’s up to you to decide how best to do so.

If you’re following the keto diet and regularly exercising, yet experiencing subpar energy levels or halted weight loss, these may be signs from your body that your workouts aren’t serving you as they should.

In that case, consider adjusting your workout routine, eating more nutrient-dense foods, or adding more carbs before your workout before intense training.

It can take a little time to find the best keto workout to maximize your results, but by listening to your body, you can find the balance you need to achieve the results you desire while feeling your best!

I Had To Stop Myself From Eating Them All In One Sitting!!

Slim-Fast Meal Replacement Shakes, Bars and Powders - Slim-Fast Keto

Keto Diet Food List

Thinking About Trying the Keto Diet? It Doesn't Have to Be Boring — Here Are 150+ Delicious, Keto-Approved Foods...

According to the Cleveland Clinic, a keto high-fat eating plan aims to change your metabolism from carbohydrate to fat; the theory is that you’ll then burn fat using ketones as energy as opposed to glucose. A fat-based diet like keto will stop your insulin levels from spiking when you eat, so you don’t store fat.

Then, your liver will make ketones, so your energy is compensated for. Within a couple of days on a keto plan (eating between 70-80% fat, 15-25% protein, and around 5-10% carbohydrate), your metabolism will most likely get faster and you’ll start losing weight. You want to focus on eating “good” fats on keto, which are unsaturated and monounsaturated.

 

 

So what foods can you eat exactly on keto? Focus on your favorites, but don’t be afraid to try new things, too—being on keto can truly open up your taste buds, in addition to shrinking your waistline. We came up with a food list for the keto diet to help you stay on track. And trust us: A lot of them are really delicious. 

 

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Keto dairy foods

1. Butter. Cooking with it on Keto is OK.

2. Heavy cream. Add it to recipes rather than the low-fat variety.

3. Plain yogurt. Make it high-fat, but avoid any sugary varieties.

4. Mayonnaise. Top a cheeseburger with it instead of ketchup.

5. Sour cream. Use as a dip with veggies, avoid reduced-fat.

6. Cottage cheese. High in protein and calcium, cottage cheese can be a great mid-day snack.

7. Cream cheese. Surprisingly delicious with berries!  Give it a try.

8. Parmesan cheese. Tasty with veggies for a quick lunch.

9. Swiss cheese. Packs a protein punch, with 27 grams per serving.

10. Feta cheese. Make a Greek salad with feta, bell peppers, olives and onion—so good!

11. Cheddar cheese. The ideal addition to a Chef’s salad with egg, ham, chicken, lettuce, onion and dressing.

12. Brie cheese. Protein-rich and rich-tasting, too.

13. Monterey jack cheese. Mix with scrambled eggs for a different spin on breakfast.

14. Mozzarella cheese. Go Caprese by adding tomato and dressing, and season to taste.

15. Bleu cheese. Add to ground beef burgers with fresh onion and lettuce.

16. Plain Greek yogurt. No need to give up your favorite breakfast on keto!

Keto protein sources

17. Eggs. The perfect solution for breakfast, lunch or dinner?  A cheesy, veggie-filled omelet.

18. Salmon. Heart-healthy and packed with Vitamin D.

19. Tuna. Tuna salad for lunch on the go is perfectly keto.

20. Mackerel. Try this tasty fish if you haven’t—it may become a go-to.

21. Clams. Steamers with drawn butter seem like a luxury, not diet food.

22. Mussels. Another real treat when you serve them steamed.

23. Squid. Sautée with butter, garlic, onion, parmesan and lime juice.

24. Chicken. Avoid breaded varieties, but baked or stir-fry chicken with a big salad is perfect for dinner.

25. Turkey. From roast turkey to deep-fried to deli meat, turkey is a great keto option.

26. Bacon. Have it with eggs to get your day off to a substantial start.

27. Sausage. Any kind is fine—delicious with bell pepper and onion.

28. Goat. If you’re a meat eater, you can give it a try if you’re curious.

29 Liver. If you think you don’t like liver, reconsider—this iron-rich organ meat is great with onions.

30. Trout. Rich in Vitamin B12.

31. Halibut. An excellent source of Vitamin V12, too, as well as Vitamin B6, magnesium and potassium.

33. Cod. Delicious when sautéed with olive oil and pepper.

34. Catfish. Try baking it with oil, cayenne pepper and lemon juice.

35. Mahi-mahi. Delicious when prepared with lemon juice, basil and pepper.

36. Quail. It can be roasted like chicken.

37. Duck. Duck can be as well.

38. Heart. If you’re up for the challenge … organ meats are A-OK on keto!

39. Tongue. Again … if you’re up for it …

40. Kidney. Don’t let us stop you!

41. Hen. Can be roasted like chicken as well, as can …

42. Goose. As can …

43. Pheasant. A good source of phosphorus and selenium.

44. Venison. Low in saturated fat.

45.  Steak. Enjoy your favorite cut along with a salad and/or sautéed veggies.

46. Veal. Make a keto-friendly veal parm by baking with fresh tomato and cheese.

47. Roast beef. Enjoy with cheddar cheese and salad.

48. Ground beef. A burger on keto can be topped with any number of cheeses or veggies, plus condiments.

49. Oysters. Try baking them with cream and cheddar cheeses, plus bacon … a new taste sensation.

50. Shrimp.  Mix with mayo and celery for a simple but delicious shrimp salad.

51. Crab. High in folate.

52. Snapper. A good source of niacin.

53. Lobster. Enjoy it with butter—a great benefit of keto!

54. Roast pork. Serve it with seasoned sautéed veggies for a weekend meal.

55. Pork tenderloin. Makes delicious leftovers for lunch when you pair it with high-fat cheese.

56. Pork chops. Sauté in olive oil and season to taste.

57. Beef ribs. Skip the high-sugar barbecue sauce—you may find the taste of the meat itself is much more satisfying.

58. Lamb. Roast it with garlic, olive oil and rosemary.

59. Flounder. A great source of Vitamin D.

60. Scallops. Sautéed in butter—simple and delicious.

61. Ham. Fry up ham slices for a quick and easy dinner, served with seasoned summer squash—a great combo.

62. Ground pork. You can use it to make burgers in a fresh way.

63. Sardines. You can take them on the go and snack from the can—convenient if you like the taste.

Keto diet oils

In addition to butter, you can cook with any of these on keto:

64. Extra virgin olive oil

65. Coconut oil

66. Avocado oil

67. Palm oil

68. Cocoa butter

69. Lard

70. Poultry fat

Keto diet veggies

Any of the vegetables below can be used in any combination to make a keto salad with high-fat dressing. Keep in mind that avocado is especially useful on keto because it’s rich in good fat, so enjoy it often.

71. Avocado

72. Tomatoes

73. Onions

74. Peppers

75. Cauliflower

76. Mushrooms

77. Kale

78. Swiss chard

79. Collards

80. Spinach

81. Bok choy

82. Lettuce

83. Arugula

84. Broccoli

85. Brussels sprouts

86. Asparagus

87. Bell peppers

88. Cucumber

89. Celery

90. Summer squash

91. Zucchini

92. Black olives

93. Green olives

94. Red olives

Keto diet fruits

Because you want to limit sugar on the keto diet, most fruits are off-limits. However, the fruits below, especially berries, are OK to consume in moderation. Mix a fruit salad of three of the fruits below to eat as a yummy breakfast, snack or keto dessert. Top with heavy whipped cream if you want as well.

95. Raspberries

96. Blueberries

97. Blackberries

98. Strawberries

99. Cherries

100. Cranberries

101. Mulberries

Keto diet nuts and seeds

The perfect snack to carry with you at all times? A bag of nuts and seeds mixed from the list below. Choose any of the listed ones you love, and mix with a few berries, such as cranberries, for a keto-friendly trail mix.

102. Almonds

103. Walnuts

104. Hazelnuts

105. Pecans

106. Chia seeds

107. Sesame seeds

108. Pumpkin seeds

109. Hemp seeds

110. Flax seeds

111. Macadamia nuts

112. Pecans

113. Brazil nuts

114. Cashews

115. Pistachios

Keto diet herbs and spices

Feel free to add any of the following to recipes on keto, or use them to season meals.

116. Basil

117. Oregano

118. Parsley

119. Rosemary

120. Thyme

121. Cilantro

122. Cayenne pepper

123. Chili powder

124. Cumin

125. Cinnamon

126. Nutmeg

127. Lemon juice

128. Lime juice

129. Salt

130. Pepper

More keto diet foods

131. Dark chocolate. A piece after dinner can feel like a decadent treat—but it’s allowed.

132. Cocoa. Drink the unsweetened kind.

133. Coffee. Don’t add sugar and you’re good to go.

134. Tea. You also want to skip sugar here as well.

135. Yellow mustard. Use as a sauce to complement fish dishes; it’s a surprisingly tasty combination.

136. Red wine vinegar. Feel free to add it to recipes as you cook.

137. Ketchup. Read the label to make sure you’re choosing the reduced-sugar variety.

138. Mayonnaise-based salad dressing. Mix with raw veggies and season to taste for a side dish.

139. Horseradish. If you love the taste, go for it!

140. Hot sauce. You can enjoy it as hot as you can stand!

141. Worcestershire sauce. Can add flair to almost any meat dish.

142. Sauerkraut. Make sure the one you pick has no added sugars.

143. High-fat Thousand Island salad dressing

144. High-fat ranch salad dressing

145. High-fat French salad dressing

146. High-fat Russian salad dressing

147. High-fat Bleu Cheese salad dressing

148. High-fat creamy Italian salad dressing

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149. Stevia sweetener. A natural choice.

150. Erythritol sweetener. Another way to indulge your sweet tooth naturally.

151. Monk fruit sweetener. Another healthy natural sweetener.

152. Xylitol sweetener. Yet another great non-sugar option.

153. Shirataki noodles. They’re water-based and can powerfully curb hunger—give them a try!

Follow these tips to avoid the dreaded keto flu.

 

Keto Breakfast Quiche Lorraine

This Keto Quiche marries smoky bacon, creamy eggs, and tangy mustard for the perfect texture and taste.

A great keto lunch or dinner, it can be made ahead of time and quickly reheated in the office microwave – your coworkers will be drooling over the aroma alone.

A rare keto quiche recipe that has a crust that actually tastes good. This is the type of brunch recipe that can be served for any meal and any occasion (bridal showers, baby showers, potlucks, Easter supper). 

The bonus is that you can make it ahead of time! It’s also great for those who make up their meals in bulk because you can enjoy your keto quiche lorraine as a meal over the course of several days. Serve your quiche hot or cold.

INGREDIENTS: CRUST:

1 1/2 cups blanched almond flour
1 1/2 cups freshly grated Parmesan cheese
1/4 teaspoon Celtic sea salt
1 egg SWISS SAUCE:
1 Tablespoon butter
1/2 cup chicken/beef broth
1 cup grated Swiss cheese
4 ounce cream cheese
1 teaspoon Celtic sea salt 

FILLING:

12 slices bacon
Cheese Sauce (from above)
1/3 cup minced leeks
4 eggs, beaten
3/4 teaspoon sea salt

1/8 teaspoon cayenne pepper 

INSTRUCTIONS: 

Preheat the oven to 325

degrees F.

For the tart shell: •Add together the flour, cheese and salt and mix well.
•Combine the egg and mix until the dough is well combined and stiff.
•Press pie crust into pie dish or tart pan.

•Bake the crust for 12-15 minutes, or until it starts to lightly brown.
To make the Cheese Sauce: •Melt butter in a medium saucepan over medium
heat.

•Add in the rest of the ingredients and mix; season with the salt and pepper.
•Meanwhile, place bacon in a large skillet, and fry over medium-high heat until
crisp. •Drain on paper towels, then slice coarsely.

•Spread bacon, into pastry shell.
•In a medium bowl, whisk together cheese sauce, leeks, eggs, salt and cayenne
pepper. •Pour mixture into pastry shell.

•Bake 15 minutes in the preheated oven. Reduce heat to 300 degrees F and bake
an additional 30 minutes, or until a knife inserted 1 inch from edge comes out
clean.

•Let cool and enjoy!

While making a quiche may seem straightforward, the goal with this keto quiche recipe is to come away with a very smooth, and creamy egg finish. The combination of the salty bacon and cheese, creamy eggs and sweet, dense crust is the perfect way to start off any morning with the family.

 

 

The key to a delicious quiche filling is finding the right ratio of egg to heavy cream, and I guarantee you’ll be surprised at what the perfect ratio is. I originally thought more eggs would be best, but I’ve come to realize that you want a higher portion of the filling to the made of heavy cream. 

 

This creates a creamier, softer filling texture. A 4:1 ratio will create the perfect filling base without overpowering the the other ingredients with an eggy flavor.

Spinach Feta Keto Muffins

For a savoury snack that's quick and easy to make, these spinach and feta muffins hit the spot. Filled with tasty and nutritious ingredients, eat these on the go or pack into school lunches.

Spinach and feta are a great flavour combination and are the basis of the delicious Greek dish Spanakopita. Crispy filo pastry is out for us who follow a low carb or gluten free lifestyle (I refuse to use the word diet) but we find solace in other delicious spinach and feta recipes.   

This muffin is a moist, yet firm alternative that make you almost forget about pastry!

INGREDIENTS:

6 eggs
3 slices bacon, cooked 2 cups raw spinach
1 cup crumbled feta cheese
1/2 cup cheddar cheese salt and pepper to taste 

INSTRUCTIONS: 

•Preheat
oven to 350.
•Wash the spinach, drain and place in a microwave safe bowl.
•Microwave the spinach on high for 1 minute.
•Set aside to cool.
•Cook bacon until it’s how you like it. Set aside to cool.
•In a medium mixing bowl, beat the eggs together until frothy.
•Mix in the crumbled feta cheese and the grated cheddar cheese.
•Once the spinach and bacon are cooled enough, add them to the bowl and mix
until combined.
•Divide the mixture evenly among the 6 muffin cups. Bake for 30-35 minutes
until muffins are firm.

•Enjoy! 

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As the spinach and feta muffins baked they rose splendidly and smelt delicious. Once out of the oven it seemed rude not to try a warm one.  I was very happy with the flavour combinations. When they cooled down I munched another and the flavours are better.   

Bake a batch, try one warm, try another cold and see what you prefer! They could be warmed up in the oven or even zapped in the microwave.

Loaf of Keto Pumpkin Bread

This keto pumpkin bread is moist, fluffy, and full of Fall pumpkin spices. It is gluten-free pumpkin bread that is also low carb and keto-friendly. And it is also an easy one-bowl recipe. This bread can be eaten for breakfast or dessert and is sturdy enough for toasting.

After several cans of pumpkin puree, cups of almond flour, coconut flour, etc, I finally created a recipe I am really happy with. What I especially love about this bread is how easy it is. It tastes like fall with the pumpkin flavor and spices, it’s flourless, and it’s very easy to make with a bowl and a spoon.

INGREDIENTS:

1 1/2 cup Almond Flour
3 large Egg Whites
1/2 cup Pumpkin Puree
1/2 cup Coconut Milk (from the carton) 1/4 cup Psyllium Husk Powder
1/4 cup Swerve Sweetener
2 teaspoon Baking Powder
1 1/2 teaspoon Pumpkin Pie Spice 1/2 teaspoon Kosher Salt

 

INSTRUCTIONS:

•Preheat oven to 350F
•In a medium bowl sift all dry ingredients •Put a container with 1 cup of water
on the bottom rack of oven.
•Mix in pumpkin and coconut milk into dry ingredients and mix well.
•Whisk up egg whites until stiff. Slowly fold egg whites into dough.
•Place dough into a well greased loaf pan, then place into the oven and bake for
75 minutes.

•Let cool, then slice and serve!

How to Store the Bread

Wrap the bread tightly with plastic wrap and it can be stored in the fridge for a few days or in the freezer for up to 2 months.

Reheat the bread briefly in the microwave or toast it in a toaster oven. Make sure to keep the bread slices sealed tightly to prevent the bread from drying out.

Keto Cream Cheese Pancakes

Looking for keto breakfast ideas? My famous keto cream cheese pancakes have long been one of the best keto pancakes recipes out there! Low carb pancakes that are also nut free and gluten free, they are guaranteed to up your keto diet breakfast game!

Whenever I resort to low carbohydrate diets like keto or Atkins to lose weight, the toughest thing for me is always coming up with tasty keto breakfast ideas. There are only so many eggs you can eat before you are looking for something different.

These keto cream cheese pancakes are a welcome treat in that case.

INGREDIENTS:

2 oz. cream cheese
2 eggs
1⁄2 teaspoon cinnamon
1 tablespoon coconut flour
1/2 to 1 packet of Stevia in the Raw 

INSTRUCTIONS:

•Mix together all of the ingredients until smooth.
•Heat up a non-stick pan or skillet with butter or coconut oil on medium-high.
•Make them just like you would normal pancakes.
•Try to cook it most of the way on one side and then flip!
•Top with butter and/or a sugar-free maple syrup

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With this recipe, you get cream cheese pancakes that are crepe-like. It means that these pancakes are thin and tasty. You can then top it, fold it or roll it with your favorite pancake toppings.

KETO ZONE DIET

Keto Comfort Foods: Family Favorite Recipes Made Low-Carb and Healthy

Whether you are taking the first steps or simply looking to modify your food intake and get healthy, the Ketogenic Diet is certainly a great choice for you no matter what time of the year. Throughout this e-book, you will be introduced to some of the most mouth-watering recipes that are easy to prepare, and before you know it, the Ketogenic Diet will cease to be a diet; it will become a way of life. 

As you will discover, a Ketogenic regiment is all about high fat, low carbohydrates, and a healthy amount of protein, allowing your body to rely on the fats as energy instead of burning up the carbohydrates. You'll therefore feel more energetic the more time you spend on the regimen.

As you begin the Ketogenic Diet, however, the important thing to remember is consistency. Of course, you may find it hard not to indulge in the occasional cheat meal when the opportunity presents itself, such as during the holidays or on an outing with friends. Though your body will absolutely be able to bounce back once you return to the diet, it is essential to stick as closely to it as possible so that you body can maintain the high metabolic rate. 

That said, congratulations on making this life-changing decision! You are joining the countless people who, like you, have decided to choose a healthier lifestyle and will therefore reap all of the benefits that the Ketogenic Diet has to offer. 

Why Choose the Ketogenic Diet? 

Over the years, researchers have found that there are many benefits to choosing the Ketogenic Diet. There was initial speculation that the diet would cause a cholesterol build-up in the body, therefore leading to heart disease due to the high-fat content of the foods that people on the diet could consume. However, as more and more experts have looked into the diet, they have found that there are inherent advantages for beginning this type of diet. 

For one, the body is able to utilize fat instead of carbohydrates for energy. The body will therefore not rely on carbohydrates since there is such a low amount entering the body, and will thus be able to store ketones - the fats - for later energy use.

Another benefit is the fact that the body will not be as hungry, and people on the Keto Diet therefore are at a lower risk of falling off their regiment by snacking. Because the Keto Diet encourages the consumption of various protein-rich foods which work to curb hunger. The body goes into the state of ketosis - which is common among those who fast regularly - and therefore does not require a lot of food to keep it going. What better than to be on a healthy diet and not have constant hunger pangs?

Finally, the health benefits offered by the Keto Diet are remarkable. People who follow the Keto Diet completely eliminate starchy carbohydrates, such as breads and pastas, and substitute them with non-starch vegetables such as broccoli, asparagus, carrots, and many others. These kinds of vegetables are packed with vitamins and nutrients that support a healthy body, and are also much lower in calories. 

The Keto Diet, in addition to aiding those who suffer from illnesses such as epilepsy, is also recommended for cancer patients. As research has shown, cancer cells flourish in areas of the body where there is a lot of glucose, which is what carbohydrates become. If the body consumes less carbohydrates, there will therefore be less glucose, and subsequently the cancer cells will not be able to grow and thrive. 

BENEFITS OF A KETO DIET

•Cholesterol. A Keto diet has shown to improve triglyceride levels and
cholesterol levels most associated with arterial buildup.
 

•Weight Loss. As your body is burning fat as the main source of energy, you will
essentially be using your fat stores as an energy source while in a fasting state.
 

•Blood Sugar. Many studies show the decrease of LDL cholesterol over time and
have shown to eliminate ailments such as type 2 diabetes.
 

•Energy. By giving your body a better and more reliable energy source, you will
feel more energized during the day. Fats are shown to be the most effective
molecule to burn as fuel.
 

•Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated
(“full”) state for longer.
 

•Acne. Recent studies have shown a drop in acne lesions and skin
inflammation over 12 weeks.

 

Here you will find fun and easy Keto Recipes Have Fun!!