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# Keto Cheatsheet This cheatsheet provides a quick reference for key features of the ketogenic diet, including food choices, health benefits, and potential risks. Use this cheatsheet as a reference to help you understand and implement a keto lifestyle. ## Food Choices - The ketogenic diet is a high-fat, low-carbohydrate diet that encourages the body to burn fat for energy - Foods that are allowed on a keto diet include: - Meat, poultry, and fish - Non-starchy vegetables, such as leafy greens, broccoli, and cauliflower - High-fat dairy products, such as cheese and butter - Nuts and seeds - Healthy fats, such as olive oil, coconut oil, and avocado - Foods that are restricted on a keto diet include: - Grains, such as bread, pasta, and rice - Sugars, such as candy, soda, and fruit juice - Starchy vegetables, such as potatoes and corn - Most fruits ## Health Benefits - The ketogenic diet has been shown to promote weight loss and improve markers of metabolic health, such as blood sugar and cholesterol levels - The ketogenic diet may also improve symptoms of certain neurological conditions, such as epilepsy and Parkinson's disease - The ketogenic diet may improve cognitive function and reduce inflammation ## Potential Risks - The ketogenic diet may cause side effects, such as constipation, bad breath, and nutrient deficiencies - The ketogenic diet may not be appropriate for individuals with certain medical conditions, such as liver or pancreatic disease - The long-term safety and efficacy of the ketogenic diet is not yet known ## Tips for Implementing a Keto Lifestyle - Work with a healthcare professional to ensure the ketogenic diet is appropriate for you - Plan your meals and snacks in advance to ensure you are meeting your nutrient needs - Experiment with new recipes and flavors to keep meals interesting and enjoyable - Stay hydrated and supplement with electrolytes to prevent dehydration and electrolyte imbalances - Be patient and kind to yourself, as transitioning to a keto lifestyle can take time ## Resources - [The Charlie Foundation for Ketogenic Therapies](https://charliefoundation.org/) - [The Art and Science of Low Carbohydrate Living](https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708) (book)