Keto flu symptoms and side effects can include feeling tired, having difficulty sleeping, digestive issues like constipation, weakness during workouts, being moody, losing libido and having bad breath. Fortunately, these side effects don’t affect everyone and often only last for 1–2 weeks. (And yes, you CAN build muscle on keto.) Overall, symptoms go away as your body adjusts to being in ketosis.
Eating too much for your genes/environment. I was guilty of this when I first tried keto in 2015. I made coffee with pastured butter and coconut oil every morning, ate bacon and other fatty meats, and promptly gained weight. Without getting too much in the weeds, you want to aim for a less-caloric ketogenic food plan, not a hypercaloric one like I did. Calories aren’t everything—hormones matter more—but you need to be paying attention and not overeat, which, obviously, can cause you to gain weight.
If any of your numbers are significantly different from what is listed, there may be deeper underlying health issues to be addressed. These are things that can be great to work on with a functional medicine or nutrition practitioner to find the root of your issues. You can get a comprehensive idea of your cholesterol and inflammation levels with our Complete Thyroid Report.
The weight-loss program has five steps and adheres to the most recent guidelines of the 2015 EFSA on total carbohydrate intake [22]. The first three steps consist of a VLCK diet (600–800 kcal/day), low in carbohydrates (<50 g daily from vegetables), and lipids (only 10 g of olive oil per day). The amount of high biological-value proteins ranged between 0.8 and 1.2 g per each kg of ideal body weight to ensure that patients were meeting their minimum body requirements and to prevent the loss of lean mass. In step 1, the patients ate high-biological-value protein preparations five times a day and vegetables with low glycemic indexes. In step 2, one of the protein servings was substituted with a natural protein (e.g., meat or fish) either at lunch or at dinner. In step 3, a second serving of low-fat natural protein was substituted for the second serving of biological protein preparation. Throughout these ketogenic phases, supplements of vitamins and minerals, such as K, Na, Mg, Ca, and omega-3 fatty acids, were provided in accordance with international recommendations [23]. These three steps were maintained until the patient lost the target amount of weight, ideally 80%. Hence, the ketogenic steps were variable in time depending on the individual and the weight-loss target. The total ketosis state lasted for 60–90 days only.
A ketogenic diet could be an interesting alternative to treat certain conditions, and may accelerate weight loss. But it is hard to follow and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months (for most people that includes a ketogenic diet), try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.
There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >
Take a multivitamin. “Because you are removing grains, the majority of fruit, some vegetables, and a significant amount of dairy from your menu, a multivitamin is good insurance against any micronutrient deficiencies,” says Jadin. Depending on what your individual overall diet looks like, Jadin says you might also need to add a calcium, vitamin D, and potassium supplement.
The last technique used to determine body composition in the current study was ADP (BodPod; Life Measurements Instruments, Concord, Canada), which is accepted as a convenient alternative to the water immersion method for assessing body composition. The standard BodPod protocol was followed (24), and weekly quality control tests were performed during the study period; a second calibration was conducted immediately prior to the measurement of each participant. ADP determines body volume using Boyle’s law of the pressure/volume relationship. Therefore, body volume is equivalent to the decrease of volume in the chamber with the entrance of the patient under isothermal conditions. The participants were instructed to wear a swimming suit tight to the body and a swim cap during the test to diminish accumulated air and avoid volume discrepancies. Thoracic gas volume was measured by connecting the subject to a breathing circuit. The process was repeated until a consistent measurement was obtained. Body density was calculated as mass divided by volume and corrected for lung volume. The Siri formula was used to calculate FM, FM%, and FFM (24, 25).
Nurse practitioners (NP) are advanced practice registered nurses that manage acute and chronic medical conditions, both physical and mental, through history and physical exam and the ordering of diagnostic tests and medical treatments. NPs are qualified to diagnose medical problems, order treatments, perform advanced procedures, prescribe medications, and make referrals for a wide range of acute and chronic medical conditions within their scope of practice. Their education includes a Bachelor of Science in Nursing (BSN) or other undergraduate degree, and requires a license as a registered nurse (RN) and experience as an RN in a health care setting. They must graduate from an accredited graduate (MSN) or doctoral (DNP) program and achieve a board certification.

^ Ketogenic "eggnog" is used during induction and is a drink with the required ketogenic ratio. For example, a 4:1 ratio eggnog would contain 60 g of 36% heavy whipping cream, 25 g pasteurised raw egg, saccharin and vanilla flavour. This contains 245 kcal (1,025 kJ), 4 g protein, 2 g carbohydrate and 24 g fat (24:6 = 4:1).[17] The eggnog may also be cooked to make a custard, or frozen to make ice cream.[37]
The keto diet is known for helping people lose a few pounds very quickly, says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center. Carbs hold on to more water than protein or fat, so when you stop eating them, your body releases all that extra H2O by making you pee more. As a result, the scale might read a few pounds lower, and you may look a bit leaner.

Physicians of ancient Greece treated diseases, including epilepsy, by altering their patients' diet. An early treatise in the Hippocratic Corpus, On the Sacred Disease, covers the disease; it dates from c. 400 BC. Its author argued against the prevailing view that epilepsy was supernatural in origin and cure, and proposed that dietary therapy had a rational and physical basis.[Note 3] In the same collection, the author of Epidemics describes the case of a man whose epilepsy is cured as quickly as it had appeared, through complete abstinence of food and drink.[Note 4] The royal physician Erasistratus declared, "One inclining to epilepsy should be made to fast without mercy and be put on short rations."[Note 5] Galen believed an "attenuating diet"[Note 6] might afford a cure in mild cases and be helpful in others.[11]
Total body composition was first measured by iDXA (GE Healthcare Lunar, Madison, WI). Daily quality control scans were acquired during the study period. No hardware or software changes were made during the course of the trial. Subjects were scanned using standard imaging and positioning protocols, while wearing only light clothing. For the current study, bone mineral density, lean body mass, and FM values, which are directly measured by the GE Lunar Body Composition Software (GE Healthcare), were used. Some derivative values, such as bone mineral content, regional lean mass, ALM, FFM, and FM percentage (FM%), as well as android and gynoid fat (%), were also calculated. The android/gynoid ratio was automatically generated and analyzed using enCORE software, version 13.6 (GE Healthcare). For measuring android fat, a region of interest was automatically defined as the caudal limit placed at the top of the iliac crest, and its high was set to 20% of the distance from the top of the iliac crest to the base of the skull to define the cephalic limit of abdominal subcutaneous adipose tissue. The scanner was calibrated daily against the calibration block supplied by the manufacturer.
My husband is doing this diet and I was making him bean soup with sausage for dinner, but I’m reading beans are a food to avoid, even being a high fiber food is that really true? Beans were always a good I was encouraged to eat in many other diets. I’m new to keto and don’t want to hinder his process. Would appreciate your advice because I’ve already got the beans cooking. Oh they are the dry beans, not canned.

The BHB contained in has been under study for over a decade now. It provides an effective natural remedy to the problem of weight loss and comes at an affordable price. However, some classes of individuals could experience potential negative effects, for example pregnant women. Check with your doctor to get a go ahead before deciding to use the product. To lose weight quickly with , you must use it at the correct intervals and in the appropriate amounts. 

More importantly they measured markers of heart disease risk, including cholesterol ratios and triglycerides, blood pressure, carotid intima-media thickness (CIMT). The carotid arteries are the ones that run on both sides of the neck, where some feel to check for a pulse and determine if someone is dead. The inner walls of that artery are measured by ultrasound.
Throughout the study, the patients completed a maximum of 10 visits with the research team (every 15 ± 2 days), of which 4 were for a complete physical, anthropometric, and biochemical assessment; the remaining visits were to manage adherence and evaluation of potential side effects. These 4 visits were made according to the evolution of each patient through the steps of ketosis as follows: visit C-1 (baseline), normal level of ketone bodies; visit C-2, maximum ketosis; visit C-3, reduction of ketotic approach because of partial reintroduction of normal nutrition; visit C-4, no ketosis (Supplemental Fig. 1). The total ketosis state lasted for 60 to 90 days only. In all of the visits, patients received dietary instructions, individual supportive counsel, and encouragement to exercise on a regular basis using a formal exercise program. Additionally, a program of telephone reinforcement calls was instituted, and a phone number was provided to all participants to address any concerns.
“I started a low-carb, high-fat diet for myself in an attempt to treat my own health problems. Since then, I have seen significant health benefits not only in myself but also in many of my patients using a LCHF/ketogenic approach. Diet Doctor gives a simple but very effective evidence-based resource that I confidently recommend to all my patients. And the recipes are great!”
There is a lack of evidence of the usefulness of low-carbohydrate dieting for people with type 1 diabetes.[1] Although for certain individuals it may be feasible to follow a low-carbohydrate regime combined with carefully-managed insulin dosing, this is hard to maintain and there are concerns about potential adverse health effects caused by the diet.[1] In general people with type 1 diabetes are advised to follow an individualized eating plan rather than a pre-decided one.[1]
Low-calorie diets leading to rapid weight loss can cause headaches -- especially if your carbohydrate intake is too low. A study published in 2011 in the "Nutrition Journal" reports that symptoms of ketosis, which occurs when there is a buildup of metabolic byproducts called ketones in the body after breaking down fat instead of carbs as fuel -- include headaches, bad breath, weakness and constipation. To reduce your chance of getting a headache during weight loss, eat at least 130 grams of carbohydrates -- which is the recommended dietary allowance, or RDA -- daily and avoid losing more than 2 pounds per week.
A short-lived increase in seizure frequency may occur during illness or if ketone levels fluctuate. The diet may be modified if seizure frequency remains high, or the child is losing weight.[19] Loss of seizure-control may come from unexpected sources. Even "sugar-free" food can contain carbohydrates such as maltodextrin, sorbitol, starch, and fructose. The sorbitol content of suntan lotion and other skincare products may be high enough for some to be absorbed through the skin and thus negate ketosis.[31]

I was low carb mostly do to a gluten intolerance, and I began losing a lot of weight. I decided to try the Keto diet since I still had a lot further to go. Started at 210 lb and initially lost 30 lb. After going Keto I got down to 160 lb within a short amount of time.(Short compared to how long I had struggled to lose fat years prior on other diets.)
The accurate measurement of body composition changes is relevant to assess the contribution of the diet intervention, not only to total body weight but to the changes produced in FM, FFM, visceral fat tissue, and total body water (25, 27). To obtain such information, multicompartmental models that integrate information obtained from a single measurement (body density, total mineral mass, total body water) may be used to reduce the number of assumptions made on the stability of body characteristics (28). These models are of limited application in clinical practice, because they do not provide immediate results, are expensive, and require advanced analytical expertise (29, 30). For such reasons the 3 more widely used body composition analysis techniques were used in the present work. DXA is the most validated and commonly used technique to analyze body composition in obese patients and is based on the attenuation of a low-energy X-ray beam, depending on the tissue density and chemical composition. DXA is considered the gold standard technique by most groups working with body composition and was used as the reference method in the present work. Bioelectrical impedance techniques are low cost and readily available and rely on the use of population-specific equations to assess intracellular and extracellular water distribution. The MF-BIA system used in this study is a recently developed version that is not based on statistical population data and is capable of accurately assessing subjects with different body shapes and also obese subjects. Finally, ADP measures body density and is used more easily than other more complex systems for measuring body density, such as underwater weighing, and provides comparable results for obese subjects. Therefore, the use of 3 validated methods that use different principles was relevant for evaluating patients in different stages of a body weight reduction program.

At the first visit, participants were instructed how to follow the LCKD as individuals or in small groups, with an initial goal of ≤20 g carbohydrate per day. Participants were taught the specific types and amounts of foods they could eat, as well as foods to avoid. Initially, participants were allowed unlimited amounts of meats, poultry, fish, shellfish, and eggs; 2 cups of salad vegetables per day; 1 cup of low-carbohydrate vegetables per day; 4 ounces of hard cheese; and limited amounts of cream, avocado, olives, and lemon juice. Fats and oils were not restricted except that intake of trans fats was to be minimized. Participants were provided a 3-page handout and a handbook [11] detailing these recommendations. Participants prepared or bought all of their own meals and snacks following these guidelines.
#TRANSFORMATION STORY PLEASE READ: I used to be severely overweight for a period of my life (probably considered obese). Some people have known me a long time and have seen my #progress, but some only know me now and don't know what I used to be. There are a few years of my life with zero to very few pictures of me because I hated the way I looked. After getting out of a toxic relationship (when I ate my feelings out of depression), I was able to lose a little bit on my own by focusing on #me and getting back into activities I loved (musical theater) and overall being happy again. But I was still overweight and sort of hit a plateau, so I gave up on trying because nothing seemed to be working. It wasn't until October of 2016 that I learned about the #ketogenic lifestyle and started that way of eating and was able to lose 10 pounds in 2 months, just from making better food choices. In January of 2017, I began a fitness regime, going to the #gym about 4-5 days a week doing a mix of weight lifting and cardio. My plan was to hit my #goal weight within one year. (To be honest, I didn't think I was going to do it, but told myself I'd be happy if I got close.) It's been one year since I did my first #workout on my own and I am so excited to say that I did it...I HIT MY GOAL WEIGHT!!! From June 2015 to now, I have lost about 76 pounds/7 dress sizes and I'm a happier, healthier, and stronger version of myself than I ever was before! It's not just about the number and how I look, but I've learned that I need to take care of my body from the inside out for #health reasons too. I now have more energy and I feel absolutely amazing. I finally feel like the version of myself that I always envisioned in my head. This has been a long and hard #journey and there were many times I thought I might give up. I'm sharing these pictures not out of vanity, but because I'm just so #happy that I did it and I want people to know that you can do whatever you set your mind to!! 💪🏼💪🏼💪🏼 #follow
After initiation, the child regularly visits the hospital outpatient clinic where they are seen by the dietitian and neurologist, and various tests and examinations are performed. These are held every three months for the first year and then every six months thereafter. Infants under one year old are seen more frequently, with the initial visit held after just two to four weeks.[9] A period of minor adjustments is necessary to ensure consistent ketosis is maintained and to better adapt the meal plans to the patient. This fine-tuning is typically done over the telephone with the hospital dietitian[19] and includes changing the number of calories, altering the ketogenic ratio, or adding some MCT or coconut oils to a classic diet.[18] Urinary ketone levels are checked daily to detect whether ketosis has been achieved and to confirm that the patient is following the diet, though the level of ketones does not correlate with an anticonvulsant effect.[19] This is performed using ketone test strips containing nitroprusside, which change colour from buff-pink to maroon in the presence of acetoacetate (one of the three ketone bodies).[45]
Motivation Monday! No matter where you are starting this journey from, I promise you the destination is worth it. When I first started Keto I was at my wits end. I was sick all the time, I had no energy, my emotions were everywhere, I hated my body, and I felt like I had tried everything to fix it but nothing worked. Keto is more then just for weight loss, it’s for overall health. I’m no longer burdened with a disease I dealt with for years, my energy levels are always high, my emotions have levelled, and now when I look in the mirror I’m proud. I’m not going to sit here and tell you guys that it was easy because it wasn’t. But it was so so so worth it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you guys are struggling to get going and have questions, or just need help staying on track, give me a call! Im a certified Ketogenic Nutrition consultant (with a real diploma and everything 😝) and I’d love to meet with you! - - - - #keto #ketoer #ketosis #ketofit #ketodiet #lchf #lchfdiet #ketogenic #ketogains #ketogenicdiet #ketogeniclife #ketoworks #ketofollow #ketogeniclifestyle #ketoaf #fatadapted #kcko #bodybybacon #ketoyyc #ketocanada #ketoweightlossjourney #ketoweightloss #ketoweightlosstransformation #yycfit #yycfitfam
The ESS is based on questions referring to eight such situations, some known to be very soporific and others less so. The questionnaire is self-administered, and the item scores provide a new method for measuring sleep propensity in eight different real-life situations. Subjects are asked to rate on a scale of 0–3 how likely they would be to doze off or fall asleep in the eight situations, based on their usual, current lifestyle. A distinction is made between dozing off and simply feeling tired. If a subject has not been in some of the situations recently, he or she is asked, nonetheless, to estimate how each might affect him or her [29].
Eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol. However, it is possible to modify the diet to emphasize foods low in saturated fat such as olive oil, avocado, nuts, seeds, and fatty fish.
You can approach keto in a number of different ways. On some keto diets, like dirty keto, it doesn’t matter where your fats, protein, and carbs come from. So dinner could be a bunless cheeseburger with extra bacon. Eating bad fats like low-quality vegetable oils, packaged low-carb snacks, and processed cheese dials up inflammation, making weight loss more challenging.[8]
Participants were recruited from the Durham Veterans Affairs Medical Center (VAMC) outpatient clinics. Inclusion criteria were age 35–75 years; body mass index (BMI) >25 kg/m2; and fasting serum glucose >125 mg/dL or hemoglobin A1c >6.5% without medications, or treatment with oral hypoglycemic agents (OHA) and/or insulin. Exclusion criteria were evidence of renal insufficiency, liver disease, or unstable cardiovascular disease by history, physical examination, and laboratory tests. All participants provided written informed consent approved by the institutional review board. No monetary incentives were provided.

My husband is doing this diet and I was making him bean soup with sausage for dinner, but I’m reading beans are a food to avoid, even being a high fiber food is that really true? Beans were always a good I was encouraged to eat in many other diets. I’m new to keto and don’t want to hinder his process. Would appreciate your advice because I’ve already got the beans cooking. Oh they are the dry beans, not canned.


It’s no secret that carbs—especially refined ones like sugary cereals, white bread and pasta, or sweet drinks—cause your blood sugar to spike and dip. So it makes sense that eating less of them can help keep things nice and even. For healthy people, this can translate to more steady energy, less brain fog, and fewer sugary cravings, Mancinelli explains.
Providing additional support Paoli et al. (17) examined the effect of a modified KD diet (~55% fat, 41% protein, and 4.5% CHO) on performance and body composition in gymnasts. In a crossover design, researchers compared independent 30-day dietary regimens consisting of “normal diet” (WD; 46.8% CHO, 38.5% fat, and 14.7% protein) and modified KD in nine elite male gymnasts. There were no significant changes from pre to post during either dietary intervention for measures of physical performance, indicating the absence of significant dietary CHO did not negatively impact physical ability. The post-KD measurements, however, saw a significant decrease in fat mass (pre: 5.3; post:
Looking for that hearty crunch that’s packed full of flavor? Look no more. Instead of cracking open a box of Ritz or Cheez-Its, go ahead and make your own! You can make crackers from anything including flaxseed meal (featured in The RULED Book), chia seeds, or even almond flour to make your own homemade crunchy snacks with a delicious flavor of your own.
I can maintain 20g daily carbs and lose weight fast if I remain mostly sedentary. I get weak very fast when I try exercise and even though I get all the electrolytes I get muscle burn. I did this for 5 weeks..went from 248 to 217. Am starting a modified diet tomorrow with 1500 total cals/150 g protein/50 g carb. I hope to tolerate exercise better and the extra carbs will basically be burnt on exercise. If I still feel the carb level impedes my biking and walking will add 10 carbs until I feel comfortable exercising.
It’s been a disaster this calories in, calories out. I mean look at the effect. Since we have adopted that philosophy we have worldwide epidemics of obesity, diabetes, faKy liver and so on… It’s been a disaster and the sooner we forget about it… It’s sort of an attractive concept, you know, what you bring in, what you take out… But unfortunately it doesn’t work.
“I have personally followed a low-carb, keto diet for over 20 years for my own health, and have used it for over 15 years with patients, primarily for weight loss. Recently, I have found the medical version of the ketogenic diet to have antipsychotic effects and mood benefits in patients with chronic mental illness, so I am pioneering the clinical use of the ketogenic diet in psychiatry. I often recommend Diet Doctor to patients, friends, and family as a trustworthy resource for weight loss versions of the diet. For the treatment of serious mental illness, I recommend working with a trained clinician.”
The classic ketogenic, or “keto,” diet calls for consuming a low amount of carbs, a high amount of fat, and a moderate amount of protein. But in the current study, participants induced ketosis by getting the majority of their calories from protein, a small amount from fat, and a low amount from carbs. One of the side effects of very low-calorie diets is loss of lean muscle mass, but on the adjusted keto diet in the study, participants preserved lean muscle mass. Researchers attributed the preservation of lean muscle mass to participants’ sustained RMR, and their results support those of a prior study, published in February 2017 in the Journal of Clinical Endocrinology and Metabolism.
In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.[54]
The popular belief that high-fat diets cause obesity and several other diseases such as coronary heart disease, diabetes, and cancer has not been observed in recent epidemiological studies. Studies carried out in animals that were fed high-fat diets did not show a specific causal relationship between dietary fat and obesity. On the contrary, very-low-carbohydrate and high-fat diets such as the ketogenic diet have shown to beneficial to weight loss.
A related clinical diet for drug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because it’s more ketogenic than long-chain triglycerides. (13) Another dietary therapy for epilepsy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the keto diet. LGIT monitors the total amount of carbohydrates consumed daily, and focuses on carbohydrates that have a low glycemic index.) (14)

From an outpatient clinic, we recruited 28 overweight participants with type 2 diabetes for a 16-week single-arm pilot diet intervention trial. We provided LCKD counseling, with an initial goal of <20 g carbohydrate/day, while reducing diabetes medication dosages at diet initiation. Participants returned every other week for measurements, counseling, and further medication adjustment. The primary outcome was hemoglobin A1c.
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I have been researching the Ketogenic Diet and Peleo Keto Diet since May. This is probably the most through article that I have seen on it and I thank you. Wish I had seen it 3 months ago. Now I can get back on track. I am still chuckling over the one comment above about seeing why you lose weight, as you can’t eat anything…it does appear so at first. Just have to be committed to being careful and monitoring the good fats, low carbs, lean non-processed protein,NO sugars and which vegetables that aren’t too starchy to be included. It is overwhelming at first, but able to be done if in the right mindframe. Evelyn, Chicago, IL
Carbohydrate-restricted diets are no more effective than a conventional healthy diet in preventing the onset of type 2 diabetes, but for people with type 2 diabetes they are a viable option for losing weight or helping with glycemic control.[11][12][13] There is little evidence that low-carbohydrate dieting is helpful in managing type 1 diabetes.[1] The American Diabetes Association recommends that people with diabetes should adopt a generally healthy diet, rather than a diet focused on carbohydrate or other macronutrients.[13]
I get many questions about intermittent fasting, the health benefits, the weight loss benefits, and the like. People normally use intermittent fasting for both the energy and mental clarity it can offer. But it’s not just good for that. It can offer breakthroughs of plateaus and even benefits in nutrient uptake in exercise. We go more in depth to intermittent fasting in Week 3 and 4, so keep your eyes peeled!
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