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Additionally, keto diet prevents diabetes by reducing sugar level in the body. When following a ketogenic diet, most people inherently start with a fat phobia and are scared to lather it on. No matter what your diet has been before now, keto will be a big change. If you're coming from a standard American diet , your carbs will go way down, your protein may either go up or down, and your fat will go way up.

Avoid chips, crackers and other processed, grain-based snack foods, which are high in carbohydrates and low in fiber. Dority adds, "Individuals who are really active can eat more carbs (maybe more at the 40-gram level) than someone who is sedentary." Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a "superfruit" because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

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