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As such, many high carb foods are considered off-limits on this diet, including certain types of grains, starchy vegetables, legumes, and fruits. Research also suggests that eating such foods is associated with a reduction in the risk of developing cancer and heart disease. In a state of ketosis, the body’s glucose reserves become too low for normal fat oxidation and are unable to supply glucose to the central nervous system . The best way to circumvent this issue is to add more sodium to your diet.

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Most people only track their ketone levels in the beginning of the diet. "This is one of those diets that if you cheat, you absolutely know it, you absolutely feel the ill effects," Bede says.

Unfortunately, Sharp says that type of weight loss is not sustainable. When he tried inducing a ketogenic state in mice with stroke injuries, he said, “I was overwhelmed by the effect.” Blocking glucose metabolism worked to suppress inflammatory genes, which in turn helped stroke healing. Because this diet excludes gluten and dairy, people who try it may discover they are allergic or sensitive to these foods and that eliminating them has a positive impact on their overall health, aside from weight loss alone.

Also, people gain back a lot of weight if they no longer follow the diet. “Studies looking at this diet solely for weight loss do seem to indicate that it’s helpful. However, there aren’t any studies about what happens when you come off the diet or examining the side effects of the diet,” she told Healthline. Experts aren’t sure due to the lack of research on long-term keto dieting.

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