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It often takes more than just eating smaller portions to lose weight. It can involve training your body to burn fat instead of glucose from carbohydrates for energy, also known as the ketogenic diet (keto diet). As your body begins to run low on stored carbohydrates, the liver will produce ketones as an additional fuel source for your body to burn.

Your body will drop weight as a result, but that’s not all. Other possible benefits can include increased energy, toned muscles, reduced inflammation, minimal food cravings, improved skin and clear thinking.

Eating a keto-friendly diet means getting specific about numbers. While you can enjoy unlimited healthy fats, you’ll want to eat no more than 35 carbohydrates per day and up to 0.8 grams of protein per pound of bodyweight. This gives you freedom to eat meat with its skin left on but restricts the amounts of bread and root vegetables you consume, for instance. While fueling up on leafy greens and colored vegetables will help your body retain proper vitamins and nutrients, I highly suggest adding in supplements for optimal health, especially vitamin D and omega 3.

If you have questions about selecting food and supplements to go along with your keto diet, ask us on your next trip to Nutrition World or attend one of our keto-specific lectures. While you are at our store, stock up on other food essentials, such as protein powder, MCT oil, coconut oil and grass-fed butter. I also recommend purchasing ZUNTA Keto proteins bars and BULLETPROOF® Upgraded™ Coffee products.

With keto, your body will need up to two weeks to fully adjust. During this transition, you may deal with certain side effects, including headaches, constipation, food cravings and bad breath. Instead of letting these minor obstacles distract you, focus on making time for other healthy habits, such as exercising up to four times a week and drinking plenty of pure water; at minimum, consume 64 ounces of filtered water. For more information about producing pure water, click here .

For those who need accountability coaching for keto, consider taking part in Ideal Protein, our medically designed keto program, which has been around for a decade and holds a 98 percent success rate. Click here to learn more . As always, before making any major dietary changes, check with your doctor, especially if you have a medical condition. Keto is not suitable for pregnant women or those currently breastfeeding.

And if you’re still not sold on the keto way, start small by making this keto-approved chocolate almond butter dessert . You may just change your mind.

Ed Jones is a Chattanooga holistic health expert who is passionate about natural health, holistic health, natural healing and physical fitness. He is a graduate of American Health Science University and received his associate in arts degree in 1978 from MTSU. He is also a professional member of the American Botanical Council, a nonprofit organization that helps people live healthier lives through responsible use of herbs and medicinal plants. He is constantly training in new areas, attends seminars across the country and has had personal interactions with many of today’s experts on natural health. He seeks to inspire and empower people to take control of their health through the use of holistic approaches to accomplish peak vitality and complete wellness.