Low-carb diets come in many forms — evolving from low-carb to Atkins to paleo, carnivore and now, the keto diet. The ketogenic diet has a few characteristics that separate it from other low-carb diets — including how your body metabolises fat.
The keto diet is a high-fat, low-carb and moderate protein diet. The goal of the keto diet is to transition to a fat-burning state, where your body burns fat — rather than glucose — for fuel.
Advocates of the keto diet praise it for its various health benefits, claiming keto helped them lose weight, burn body fat, think clearly and treat a number of ailments, ranging from IBS to migraines to eczema and acne. If you are one of the many who overheard the benefits of the keto diet, keep reading. Below, we offer a complete guide on the keto diet for beginners in the UK.
Please note: The following information is meant for informational purposes only, and should not be taken as medical advice. Before beginning a new diet, please speak to a nutritionist who questions conventional wisdom
Keto Diet for Beginners UK: What Is the Keto Diet?
The keto diet is a low-carb, high-fat diet. On a keto diet meal plan, roughly 70% of your daily calorie intake will come from fat, 20-25% from protein and 5-10% from carbohydrates, although the exact macro counts will depend on the individual — including their goals and lifestyle.
Here’s what separates the keto diet from other low-carb diets: On keto, your goal is to switch your body’s energy source. Typically, your body breaks down carbs into glucose for fuel. On keto, you’ll deprive your body of carbohydrates, thereby forcing it to choose another form of energy. When carbs are unavailable (i.e., you consume less than 20 grams of carbs per day), your liver will transform stored fat into ketones to be used as an alternative energy source. This metabolic state is known as ketosis.
Unlike Atkins, you will not slowly reintroduce carbohydrates on the ketogenic diet. Instead, keto is viewed as a lifestyle, where you remain in a ketogenic state.
Keto Diet Health Benefits and Drawbacks
Originally, the keto diet was designed in 1924 as a treatment for epilepsy . Since then, scientists discovered a number of health benefits associated with the keto diet, including weight loss (excess fat), reduced risk of Type 2 diabetes and heart disease, improved insulin levels and blood glucose regulation, lower blood sugar levels and blood pressure, and improved fat metabolism .
The negative side effects of a ketogenic diet are mild, and typically disappear within 1-2 weeks. When transitioning to a fat-burning state, you may experience cold and flu-like symptoms known as keto flu. Symptoms include nausea, brain fog, headache and difficulty concentrating. Typically, keto flu symptoms subside once your body transitions into a state of ketosis and can be remedied by increasing your salt intake .
What Foods Are Included on the Keto Diet?
On the keto diet, you will consume high amounts of fat, moderate amounts of protein and very low amounts of carbohydrates. Therefore, fill your shopping trolly full of these keto foods:
- Healthy fats: Include olive oil, avocado oil, coconut oil, MCT oil, nuts and nut butters, seeds and seed butters, and avocados.
- High-quality protein: Select high-quality protein, including grass-fed beef, pasture-raised pork and poultry, fish, shellfish, eggs and bone broth.
- Low-sugar fruits: Include low-sugar fruits, such as blueberries and raspberries, in small amounts.
- Low-carb veg: Enjoy low-carbohydrate vegetables, including leafy greens and cruciferous vegetables.
- Full-fat dairy products: Choose full-fat, no-sugar-added dairy products, cheese and yoghurt. Avoid milk as the lactose (sugars) are high in carbs – choose full-fat cream instead.
- Low-carb sweeteners: We certainly don’t recommend building a keto meal plan off sweets and treats. That being said, we believe you should make room for celebrations in life — therefore, use only keto-friendly sweeteners that have zero carbs, such as, monk fruit. Or, if you don’t have this to hand, we personally prefer to use coconut flakes or vanilla essence to give a low-carb sweeter taste.
Meanwhile, you’ll want to leave high-carb foods off your shopping list. Therefore, avoid the following items:
- Grains: Grains are notoriously high in carbohydrates, including bread, oats, rice, quinoa and corn.
- Starchy veg: Avoid starchy vegetables, including sweet potatoes, potatoes, squash and turnips.
- Most fruits: Most fruits (except berries) are high in sugar, and should be avoided on the keto diet, including apples, pears, plums, watermelon and mangos, as well as fruit juice.
- Sweeteners: Avoid all sugars on the keto diet — including natural sugars. White sugar, honey, maple syrup, molasses and coconut sugar should be avoided.
- Legumes: Most legumes are incredibly high in carbohydrates, and should be avoided. This includes black beans, kidney beans, lentils and peanuts — most of which contain lectins, which can cause digestive distress in some people.
- Most alcohol: Most alcohol is made from sugar, and should therefore be avoided. Avoid red and white wine, beer and mixed drinks. Spirits, such as tequila or vodka, can be consumed in moderation. You can also try alcohol-free options, such as Caleno and Seedlip.
Keto Diet Plan for Beginners: 3-Day Keto Meal Plan
On the keto diet, you’ll want to increase your fat intake while reducing your carb intake to 20 grams per day. Here are several keto recipes to get you accustomed to this new way of eating:
- Breakfast: Smoked salmon tartare burgers
- Lunch: Spicy beef and broccoli bowl
- Dinner: Stuffed pepper keto tuna melt with celeriac chips
- Snack: Soft boiled eggs with asparagus tips and truffled mayo
- Breakfast: One pan paleo dinner recipe with beef mince and sweet potato
- Lunch: Keto chicken dippers with a side of roasted vegetables
- Dinner: Warm smoked pepper mackerel with a spinach, cucumber and strawberry salad
- Dessert: Chocolate coconut MCT oil fat bombs
Read more Before You Start the 75 Hard Program, Read This
- Breakfast: The ultimate keto and paleo caramelised onion frittata
- Lunch: Keto BLT sandwich on cloud bread with roasted kalettes
- Dinner: Keto lettuce wrapped lamb and mint burgers with keto halloumi fries
- Dessert: Paleo 100% dark hot cocoa
Ready for more? Here’s three extra days of printable keto recipes, plus a shopping list and resource guide, all in one free e-book.
Keto Diet for Beginners: Do’s and Don’ts of the Keto Diet
Starting any new diet or way of eating is hard. Practise a little grace with yourself and allow yourself time to adapt, taking time to learn and embrace new concepts to ensure you fully understand what you are doing (and why you are doing it).
With that being said, there are several mistakes common amongst keto diet beginners. When starting your low-carb, high-fat eating plan, keep the following items in mind:
- eat too much protein: Keto is not a high-protein diet. In rare instances, eating too much protein can kick you out of ketosis, as your body will break down protein as glucose for fuel in a process called gluconeogenesis. Aim for 1.2 to 1.7 grams per kilogram of body weight (g/kg), which is more than much of our protein-deficient society consumes.
- read the labels: Sugar hides everywhere. When selecting any packed food at the store — particularly condiments — be sure to double-check the label for hidden carbs.
- under-eat: When you severely cut down on your carbohydrate intake, it’s very easy to under-eat. For this reason, you may want to check your calorie count to ensure you’re getting enough nourishment.
- focus on high-quality foods: Eating high amounts of fat isn’t a free pass to fill your plate with processed meats, low-grade oils (like vegetable oils) or low-quality cheese. Eat the highest quality, nutrient dense foods you can reasonably afford, and don’t forget to fill your plate with green veg.
- implement cheat days: Again, keto is meant to be a lifestyle. Don’t implement weekend cheat days — instead, focus on eating in a way that allows you to feel and perform your best.
- start keto with purging your cupboards: Clean your cupboards and fridge of any processed snack foods, grains and sugars and sweetened condiments.
No Keto Diet in the UK Is Complete Without Hunter & Gather
The keto diet is a high-fat, low-carb diet where your body burns fat and ketones rather than glucose for fuel. The keto diet is associated with a number of health benefits, including weight loss, improved glucose and blood pressure levels and a decreased risk of chronic disease.
When beginning the keto diet, you will be limiting your carb intake to roughly 20 grams of carbs per day. To do this, you’ll want to purge your kitchen of any excess carbs, such as grain-based cereals and tinned fruit, crisps and sweetened sauces and condiments.
Searching for keto-friendly products is hard, but Hunter & Gather is here to help. We provide a full line of keto-friendly products, including avocado oil mayo, sugar-free and unsweetened ketchup, avocado oil and sugar-free and unsweetened barbecue sauce. Combine these flavours with our low-carb recipes and you’re on your way to a successful keto diet transition.
— Update: 20-03-2023 — cohaitungchi.com found an additional article The ketogenic diet: a beginner’s guide to keto from the website www.evergreen-life.co.uk for the keyword keto diet guide uk.
Increasing numbers of people are adopting a Ketogenic or Keto diet. You may have also heard it called the ‘low-carb, high-fat’ diet. So what is it and would it work for you? Here’s our beginner’s guide to help you better understand what exactly ‘doing keto’ is.
What is the ketogenic diet?
A ketogenic diet involves reducing the amount of carbohydrates you eat and replacing them with fat. This carb reduction puts your body into a metabolic state called ketosis. Your blood sugar levels get lower and your liver turns fat into something called ketones.
During this process, you become very efficient at converting fuel into energy, shifting the body’s metabolism away from carbs and towards burning fat and ketones.
But wait, won’t high-fat foods make me gain weight?
Well, not necessarily. Regularly consuming too many calories makes you gain weight, no matter what that food consists of. So, it is possible to gain weight eating only broccoli… although you’d have to eat 10kg of it per day!
Outside of overeating, the main reasons people gain weight are because they regularly consume too much sugary, calorie-dense foods, like sweets and chocolate, or eat high-GI carbohydrates with a high Glycaemic Index (GI), such as white bread and crisps. Generally, it’s best to avoid foods higher on the GI scale like white bread, basmati rice and sugar. These carbs quickly turn to glucose, causing your blood sugar levels to spike then plummet.
Switching the type of fuel your body burns is designed to reduce insulin levels and increase fat burn. Making your body run almost entirely on fat helps make your fat stores more easily accessible, and therefore easier to burn off. The only part of the body that still requires glucose is your brain. In a ketosis state, your brain will use a combination of ketones (produced in the liver from fat) and glucose (either from the small concentration of your diet that is carbs, or by metabolising proteins via a process known as gluconeogenesis).
Benefits of a ketogenic diet
There are lots of benefits to “doing keto”
1. Shed the pounds
Cutting carbs is a great weight-loss strategy. Some studies that keto diets help people lose weight rapidly through a combination of water loss and fat burn. But after six months on a keto diet, the weight can start creeping back on as people revert to their old ways of eating.
2. Beat the belly bulge
You may have heard that not all fat is the same. Something that’s particularly harmful is visceral fat – that’s the stuff stored around your abdomen that can lead to high inflammation levels, as it’s lodged around your vital organs. Low-carb diets are found to burn visceral fat very effectively.
3. Improve those health stats
Keto diets have been shown to raise ‘good’ cholesterol, balance blood sugar levels and lower blood pressure readings.
4. Exercise like a boss
In a study into the effects of carb intake on exercise, those on a ketogenic diet tended to have ‘extremely high levels of fat oxidation’ during marathon running… In simpler terms, they became fat-burning machines and showed no more fatigue than runners on high-carb diets.
5. Soothe your digestion
Some aspects of the keto diet can promote good gut health, like the elimination of processed carbs. Just make sure you’re adding enough fibre to keep your digestion healthy. Example of low carb, high fibre foods are things like flax seeds, almonds, broccoli, avocados, cauliflower and blackberries. Most people need about 30g of fibre per day. Check labels to make sure your intake adds up to what you need throughout the day.
Foods to eat on a ketogenic diet
So, if you want to adopt a ketogenic diet the basic rule is to eat foods that are rich in fats and protein, like these:
- Meat: Steak, red meat, chicken, sausage, bacon, turkey, ham
- Fatty fish: Trout, tuna, salmon, mackerel
- Cheese: Unprocessed cheese, such as cheddar, mozzarella, goat, cream, blue cheese
- Butter and cream: Heavy cream, grass-fed butter
- Eggs: Omega-3 whole and pastured eggs
- Seeds and nuts: Walnuts, almonds, chia seeds, pumpkin seeds, flaxseeds
- Oils: Coconut oil, extra virgin olive oil, avocado oil
- Vegetables: Low carb vegetables, such as pepper, green vegetables, onions, tomatoes
Read more The ketogenic diet: a beginner’s guide to keto
- Condiments: Salt, pepper, spices, herbs
Foods to avoid on a ketogenic diet
As the ketogenic diet is all about avoiding carbohydrates, foods that are high in carbs should stay out of your diet. Like these:
- Foods high in sugar: Cake, ice cream, sweets, fizzy drinks, smoothies and fruit juices
- Fruit: All fruit should be avoided, except small amounts of berries
- Root vegetables / tubers: Potatoes, carrots, sweet potatoes, parsnips
- Legumes / beans: Peas, chickpeas, lentils, kidney beans
- Sauces and some condiments: Ketchup, barbecue sauce, etc.
- Unhealthy fats
What is ketosis? And how do you know if you’re in it?
If you follow the recommended foods to eat and avoid as stated above, then your body should enter ketosis. That’s the metabolic state where your body uses fat for fuel instead of carbohydrates. To ensure that the diet you’re following is having the right effect on your body, you can check you are in ketosis with testing kits, such as urine strips, breath analysers and blood tests, which you can purchase online.
These tests can give you an exact reading. However, there are some signs of being in ketosis that you can use as a guideline:
- Increased urination can occur in the early stages
- Increased thirst
- A fruity taste in the mouth/bad breath
- Decreased hunger or appetite
Take control while doing keto
Alongside monitoring whether you are in fact in ‘keto’, Personal Trainer Matt Jolley advises to keep track of a few things while you’re using this new method of dieting. He says that “measuring your weight, body fat percentage, waist measurement, blood pressure and blood glucose would give you an all-round view of the major changes that keto is having on your body.”
You can keep track of all of these in the health and fitness monitor within the Evergreen Life app.
Is the ketogenic diet suitable for everyone?
The ketogenic diet has been shown to be beneficial in all kinds of people. However, if you do suffer from a long-term medical condition, you should always consult your GP before embarking on a low-carb lifestyle, especially one as extreme as a ketogenic diet. There are a few groups of people for whom keto might not be a good idea.
- Type 2 diabetes. While there is evidence to suggest a low carb, high fat diet might help lower blood sugar and reduce the risk of type 2 diabetes, a change in diet might change the effectiveness of certain diabetes medications. So if you are diabetic and on medication, please consult your doctor before beginning a Keto diet.
- Those with high blood pressure. Taking medication for high blood pressure and using a low-carb diet can put you at risk of low blood pressure within a matter of days, so consult your GP on how to manage this before starting.
- CKD sufferers. A ketogenic diet should be avoided by people with chronic kidney disease (CKD) because weakened kidneys may not be able to remove the acid in the blood that builds up from eating a high intake of animal foods.
- Athletes & bodybuilders. Anyone wishing to add a lot of muscle or weight to their body might not find the keto diet very suitable.
- DNA signposts. A DNA test could tell you more about whether a KETO diet would work for you. For example, if you metabolise monounsaturated fats well and carbs not so quickly, then you’re likely to be suited to a more keto-style diet. Alternatively, a better metabolism of carbs but not fats could make you less suited to keto. Find out how well you’re likely to metabolise both of these with an Evergreen Life DNA Test.
Risks of a ketogenic diet
Away from those with the certain conditions, there are a number of general risks associated with a high fat, low carb diet.
Impact of high fats
- Kidney health – If you eat a lot of high fat animal foods on the keto diet (such as meat and dairy products), you may have a higher risk of developing kidney stones.
- There is a risk that eating too much fat diet can increase your cholesterol and increase your weight.
Impact of low fibre
- Digestion – The keto diet can lead to digestive discomfort and constipation because it doesn’t allow carbs which can provide rich amounts of beneficial fibre. Look for those high fibre low carb foods mentioned earlier.
Impact of a limited diet
- Nutrients – There are some studies that suggest a keto diet may not provide you with enough vitamins and minerals which could lead to nutrient deficiencies over time.
- Bone health – Although more extensive research is needed in this area, the keto diet has been shown in some studies to lower bone mineral density and lead to bone breakdown over time.
- Chronic disease – More substantial studies are required, but there’s some evidence that low carb diets focusing on animal foods may lead to higher death rates from heart disease, cancer, and all causes.
There is also anecdotal evidence to suggest a keto diet could cause a number of other side effects – collectively referred to as ‘keto flu’, however these seem to end within a few weeks.
Possible side effects can include:
- “Brain fog”
- Gastrointestinal discomfort
- Decreased energy
- Feeling faint
- Sleep issues
- Diarrhoea, constipation and vomiting
Whilst on the keto diet, it’s important to monitor any symptoms like these and ensure you’re staying hydrated. You could ease into a ketogenic diet by following a low-carb diet for a few weeks, and then switch over to full keto.
Take control of your health and fitness. Download the Evergreen Life app using the button below.
Dr Brian Fisher MBBCh MBE MSc FRSA Medical Expert
Dr James Harmsworth King MBBS MPhil PhD Biotechnology & Medical Expert
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Long-term effects of a ketogenic diet in obese patients
Ten-year single-center experience of the ketogenic diet: factors influencing efficacy, tolerability, and compliance – PubMed
7 Potential Dangers of the Keto Diet
Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women – PubMed
14 Healthy High Fiber, Low Carb Foods
— Update: 20-03-2023 — cohaitungchi.com found an additional article 12 Things to Know About the Keto Diet Plan: From Fibre Woes to Fat Loss from the website www.womenshealthmag.com for the keyword keto diet guide uk.
If you (like us) have been lurking around the internet for the last five years, you’ll have clocked that celebrities left, right and centre love the keto diet plan. But, what exactly is it? And why is it so bloomin’ popular – especially over the pond? From Halle Berry to Kourtney Kardashian and Gwyneth Paltrow, the low-carb, high-fat diet has celeb fans aplenty.
What is the keto diet?
The keto diet plan essentially constitutes the cutting out of an entire food group – carbohydrates – which we (and almost every nutritionist) would never advocate without expert consultation.
‘Anyone considering doing the keto diet should first consult with a doctor or nutritionist,’ says registered nutritionist Jennie Gough. ‘There are many health reasons why it wouldn’t be advisable, plus, as the diet involves cutting out many fruits, starchy vegetables and beans, there is a risk that some people may not obtain enough fibre which is very important for weight loss and digestive health.’
That’s why, with so many of you interested in finding out more about the keto diet plan, we wanted to lay its pros and cons bare – to show you that whilst it can help with weight loss and sugar cravings, it’s not necessarily a sustainable or easy path for everyone to tread. Scroll on.
Read more 12 Things to Know About the Keto Diet Plan: From Fibre Woes to Fat Loss
12 things know about the keto eating plan
1. Keto is short for ketogenic
Okay, but what does ketogenic mean? A ketogenic diet is one that relates to ketosis, the metabolic state that eating very low carbs, moderate protein and high fat puts the body into.
‘When you eat carbohydrates, they’re broken down into glucose, which your body and brain use as its primary source of energy,’ says Gough.
‘However, on a keto diet plan, because the carbohydrate intake is extremely low, the body is forced to convert fat into ketones (also known as ketone bodies) for energy. This process induces a metabolic state known as ‘ketosis’ where your body is essentially burning fat for fuel.’
But these benefits won’t happen overnight. When it comes to losing weight, the keto diet plan requires staying power. ‘It typically takes 2-7 days to enter ketosis depending on what you’re eating and your activity levels,’ Gough says.
How to tell if you’re there yet? According to Gough, there are at-home urine, breath and blood tests that can test ketone levels.
2. The Keto diet plan involves eating *very* low carbs
And when we say low, we mean low. ‘The Standard Keto Diet (SKD) is the ‘classic’ and most well-researched version of the diet and typically contains 5% carbs, 20% protein and 75% fat,’ says Gough.
Which means? Think 35g of carbs per day max (compared to the recommended 260g) – that’s the equivalent of one-and-a-bit bananas or two large slices of bread.
That said, the keto diet plan has many variations, including the cyclical ketogenic diet (for example, five days on the keto diet plan followed by two higher-carb days); the targeted ketogenic diet (you can add in carbs around your workouts); and the high-protein ketogenic diet (60% fat, 35% protein and 5% carbs). If you’re still game by the end of this article, it’s a case of finding the one that works best for you.
3. You can expect to lose weight on the keto diet (without counting calories)
‘The keto diet plan works by helping to lower calorie intake whilst keeping hunger levels at bay,’ says dietitian Nichola Ludlam-Raine (@nicsnutrition).
In fact, according to US research, you could expect to lose 2.2 times more weight on a keto diet plan than people following a calorie-restricted low-fat diet. Simples…?
4. Cheat days are a no-go on the keto diet plan
Up til now was the keto diet plan sounding too good to be true? Well, here’s the catch you were waiting for: ketosis only works when your carb intake is kept very low and your fat intake very high – so if one day, you decide to give in to that pizza craving, you could be undoing your hard work.
‘In reality, the keto diet plan is hard to sustain long-term,’ says Gough. ‘That’s why there are many ‘keto-friendly’ recipes that aim to replicate foods such as bread, pizza and brownies which can help you feel less deprived.’
Like this fruity low-carb keto dessert recipe that’s just like cheesecake.
5. Keto food prep is key
Because carbs are convenient and keto-friendly options are a little bit more difficult. Regular food prep is going to become your new BFF as you boil up eggs, portion out cheese blocks and steam up veggies. Don’t say we didn’t warn you!
6. You may experience “keto-flu” and other unwanted side effects
Fatigue, brain fog, nausea – sounds fun, right? Or not. But, sadly, “keto-flu” is a common side effect of the keto diet plan.
‘This is normally due to dehydration,’ says Gough. ‘Increasing water intake and adding in electrolytes can help minimise keto flu symptoms.’ And the “fun” doesn’t end there.
‘Bad breath is another common outcome of the keto diet plan,’ says Gough. ‘Then there’s the risk that you can end up relying heavily on processed meats or foods that are high in salt or saturated and trans fats, all of which are not healthy to be consuming long-term.’ All of this can result in constipation or diarrhoea, something you can blame on the lack of fibre in the keto diet plan to thank for that.
7. Ketogenic eating could give you clearer skin
Aside from weight loss, following a low-sugar eating plan – and one that can help reduce insulin levels – can have benefits for those suffering from acne and chin acne, although according to the University of Padova, more research into this is needed.
8. It can potentially reduce your risk of certain health conditions
As we’ve mentioned the keto diet plan can lower insulin levels, research from the Temple University School of Medicine goes one step further, concluding that it reduces insulin sensitivity by 75%. So, why is this good?
Well, your risk of type 2 diabetes will be lowered, for one. And for those of you who have already been diagnosed with type 2 diabetes, a US trial found one-third of type 2 diabetes patients were able to stop all medication thanks to the keto diet plan.
The keto diet plan has also been shown to slow tumour growth, reduce heart disease and Alzheimer’s risk, control epileptic seizures and, thanks to its impact on insulin, alleviate PCOS symptoms.
9. The keto diet isn’t for you if you’re trying to conceive
‘Low-carb diets are not suitable for conception or pregnancy,’ says Ludlam-Raine. ‘And given that most pregnancies are unplanned, if young girls are following a low-carb or a keto diet plan, they could be unknowingly affecting the development of their unborn baby.’ Something to chat to your doctor or primary healthcare provider about, for sure.
10. If you’re vegan, the keto diet might not be for you, either
It might sound like a no-brainer but a plan that relies heavily on cheese, meat and yoghurt, isn’t going to suit those avoiding those food groups. ‘The keto diet plan is so restrictive I wouldn’t advise that people with other dietary restrictions give it a go,’ says Ludlam-Raine.
‘For example, it would be impossible for vegans to eat enough protein as most vegan protein sources contain carbs (beans, lentils etc), while, although vegetarians could eat eggs and full-fat yoghurt, food options could get boring pretty quickly.’
11. Reintroducing carbs post-keto may be hard
Don’t underestimate the impact that avoiding carbs could have on your ability to eventually eat them. For one WH reader, trying to reintroduce carbs after keto proved much harder than she expected.
Plus, cutting out any food group isn’t advisable, unless under expert guidance. Read these five carbohydrate myths about weight loss if you think that ditching bread and pasta is key to shedding excess weight.
12. Keto might not be sustainable long term – here’s what to look for in a diet plan
‘If you want to lose weight and keep it off then you need to find a way of eating that’s sustainable,’ says Gough.
‘Rather than going on faddy diets, it’s much more effective to work on changing your eating habits alongside a good nutritional plan that focuses on increasing your intake of vegetables and fruit, including protein sources such as fish, eggs, beans and legumes, and healthy fats from nuts, seeds and olive oil. Obviously reducing sugary and processed foods will go a long way towards helping you lose weight, but it’s also important to keep a balance and enjoy your favourite dessert from time to time.’
Amen to that.
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