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YOUR 14-DAY KETO DIET PLAN AND MENU!

14-day-keto-diet-plan-and-menu
<article> <section> <p>Wondering if the benefits of the keto diet are real? Looking for a keto diet plan and menu that doesn’t just limit carbs, but comes with delicious recipes, too?</p> <p>You’re in the right place.</p> <p>If you’re new to the keto diet or don’t know much about low-carb diets, you might be overwhelmed by the idea of learning tons of new recipes. Actually, you might not know exactly how keto works at all.</p> <p>In this article, we’ll look at the basics you need to know about this low-carb diet, how keto helps people burn fat, and a 14-day keto meal plan and menu that keeps you under 50 grams of carbs per day.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Do I Start the Keto Diet?</header> <p>There are two keys to starting and sticking with the keto diet: <i>knowledge</i> and <i>preparation</i>. You want to equip yourself with the information you need to succeed, then use that knowledge to set yourself up for success.</p> <p>This means knowing the <i>types of foods</i> you can eat on a keto diet meal plan, then <i>preparing them ahead of time</i>. </p> <p>Preparation doesn’t just mean cooking, either. It also means shopping for food and storing it, too. You’ll notice in the keto diet plan below that you’ll eat leftovers pretty frequently.</p> <p>We’ll quickly breakdown the knowledge you need here, but our <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer" title="nutrition blog">nutrition blog</a> is packed with keto diet resources. Check that out if you’re serious about your <a target="_blank" href="https://www.warriormade.com/" rel="noreferrer" title="total body transformation">total body transformation</a>.</p> <div class="sub-head">The Keto Diet</div> <p>The keto diet is a low-carb, high-fat, moderate-protein nutritional approach. It’s renowned for helping people lose weight, <a target="_blank" href="https://www.warriormade.com/inflammation-support/shop/" rel="noreferrer" title="reduce inflammation">reduce inflammation</a>, and <a target="_blank" href="https://www.warriormade.com/content/diet/keto-energy-how-the-keto-diet-combats-fatigue/" rel="noreferrer" title="improve energy levels">improve energy levels</a>. </p> <p>The average meal plan for a keto dieter consists of leafy green vegetables, quality fats like coconut oil and avocado, and muscle-building proteins like salmon and eggs.</p> <p>On <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide/" rel="noreferrer" title="the keto diet">the keto diet</a>, you’ll eat <i>50 grams of carbs</i> (or less) per day. Carbs are only about 5 percent of your daily calorie intake. The remaining 65 to 70 percent consists of fats and 25 to 30 percent is proteins.</p> <p>Read our <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros/" rel="noreferrer" title="keto macros guide">keto macros guide</a> for more.</p> <div class="sub-head">Ketosis</div> <p>The almost-magic weight loss effect of the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide/" rel="noreferrer" title="keto diet">keto diet</a> begins after your body adjusts to running off <i>ketones</i>, also known as a state of <i>ketosis</i>. Released by the liver, ketones burn body fat as your primary fuel source instead of glucose.</p> <p>When your body is in ketosis, you burn off stored fat 24/7—when exercising, working, and even sleeping. This may help you see how some people have total body transformations in relatively short periods of time using the keto diet.</p> <p>Eating too many carbs takes you out of ketosis and back into glucose-burning mode. You can use <a target="_blank" href="https://www.warriormade.com/content/diet/bhb-exogenous-ketones-and-the-keto-diet/" rel="noreferrer" title="exogenous ketones">exogenous ketones</a> and exercise to get back in, but that’s why we limit it to 50 grams of carbs per day.</p> <div class="sub-head">What to Expect at First</div> <p>Everyone adjusts to the keto diet differently. You might experience symptoms of the ‘keto flu’ for one or several days. It might take up to ten days for some people <a target="_blank" href="https://www.warriormade.com/content/diet/how-long-does-it-take-to-get-into-ketosis/" rel="noreferrer" title="ketosis">to get into ketosis</a>. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can You Feel When You Are in Ketosis?</header> <p>There are telltale signs that you’ve achieved ketosis <sup>1</sup>. Some, like weight loss and suppressed appetite, you’ll love. Others, like <a target="_blank" href="https://www.warriormade.com/content/diet/keto-breath-an-inside-look-at-the-science/" rel="noreferrer" title="bad breath">bad breath</a>, not so much. Here are a few of the common signs that you’re burning fat and not glucose:</p> <ul> <li>Short-term fatigue as your body burns off its remaining glucose stores</li> <li>Increased focus and energy</li> <li>Short-term performance decreases (your workouts feel more challenging)</li> <li>Digestive issues</li> <li>Trouble sleeping (though long-term, the keto diet can actually help you sleep better)</li> </ul> <p>Use these signs as guidelines. Everyone’s body and symptoms will be a little different.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can I Eat Fast Food on Keto?</header> <p>At Warrior Made, we promote using natural, wholesome foods that nourish your body to reach your health and fitness goals. Fast food doesn’t really fit that bill. Most fast food is processed, made with subpar ingredients and full of carbs, which prevent you from achieving ketosis.</p> <p>You <i>might</i> be able to get away with staying in ketosis and eating fast food once in a while, but right now, stick to homemade recipes with few carbs, and let your body adjust. </p> <p>Actually, our preferred meal plan lets you eat as many carbs as you like once every two weeks.</p> <p>On the <a target="_blank" href="https://www.warriormade.com/keto/14-day-diet-upgrade/" rel="noreferrer" title="14-Day Diet">14-Day Diet</a>, you can eat sweets and other carbs, and it actually helps you. We pair your cheat day with a day of <i>intermittent fasting</i>, which allows you to enjoy carbs, crush a workout while you’re full of glucose, then quickly get back into ketosis by eating no carbs.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-carb-salad-on-black-0166.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-carb-salad-on-black-0166.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-carb-salad-on-black-0166.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-carb-salad-on-black-LR-0166.jpg" class="img-fluid" alt="low-carb-salad"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Your 14-Day Keto Diet Plan and Menu</header> <p>Here’s your 14-day keto diet plan and recipe guide. Each day’s meal plan includes breakfast, lunch, dinner, and one snack. Enjoy!</p> <div class="sub-head">Day 1</div> <div class="sub-head">Breakfast</div> <p><a target="_blank" href="https://www.warriormade.com/content/diet/keto-biscuit-breakfast-sandwiches/" rel="noreferrer" title="Keto Biscuit Breakfast Sandwiches">Keto Biscuit Breakfast Sandwiches</a></p> <p>Biscuits with almost no carbs? Start your 14 days off with a breakfast people won’t believe you can eat on keto.</p> <div class="sub-head">Lunch</div> <p>Our creamy <a target="_blank" href="https://www.warriormade.com/content/diet/creamy-mushroom-and-spinach-chicken/" rel="noreferrer" title="mushroom and spinach chicken">mushroom and spinach chicken</a> is easy to make the night before, then bring to work.</p> <div class="sub-head">Dinner</div> <p>Double our <a target="_blank" href="https://www.warriormade.com/content/diet/chipotle-beef-bowls/" rel="noreferrer" title="chipotle beef bowls">chipotle beef bowls</a> recipe, so you have enough for tonight’s dinner and tomorrow’s lunch. You’ll use this tip several times in the next two weeks.</p> <div class="sub-head">Snack</div> <p>Keep it simple. Chop up a cucumber and carry a container of almonds. Easy to bring to work!</p> <div class="sub-head">Day 2</div> <div class="sub-head">Breakfast</div> <p><a target="_blank" href="https://www.warriormade.com/content/diet/keto-matcha-smoothie/" rel="noreferrer" title="Keto Matcha Smoothie">Keto Matcha Smoothie</a></p> <p>Full of protein-packed Greek yogurt, this smoothie uses one of our favorite <a target="_blank" href="https://www.warriormade.com/content/diet/keto-sweeteners-which-ones-to-use-which-to-avoid/" rel="noreferrer" title="low-carb sweeteners">low-carb sweeteners</a>: monk fruit.</p> <div class="sub-head">Lunch</div> <p>Finish off last night’s leftovers from the chipotle beef bowls.</p> <div class="sub-head">Dinner</div> <p>This <a target="_blank" href="https://www.warriormade.com/content/diet/baked-buffalo-meatballs/" rel="noreferrer" title="baked buffalo meatballs">baked buffalo meatballs</a> recipe has less than 8 grams of carbs per serving. Make enough for tomorrow’s lunch, too.</p> <div class="sub-head">Snack</div> <p>Yesterday’s snack was healthy, so treat yourself today with our no-bake <a target="_blank" href="https://www.warriormade.com/content/diet/no-bake-brownie-bites/" rel="noreferrer" title="keto brownie bites">keto brownie bites</a>. </p> <div class="sub-head">Day 3</div> <div class="sub-head">Breakfast</div> <p>This <a target="_blank" href="https://www.warriormade.com/content/diet/low-carb-breakfast-frittata/" rel="noreferrer" title="breakfast frittata">breakfast frittata</a> recipe has only 2 grams of carbs (!) and is easy to reheat. Make at least enough for today and tomorrow’s breakfast.</p> <div class="sub-head">Lunch</div> <p>Leftover buffalo meatballs. </p> <div class="sub-head">Dinner</div> <p>This <a target="_blank" href="https://www.warriormade.com/content/diet/salmon-kale-salad" rel="noreferrer" title="salmon and kale salad">salmon and kale salad</a> is packed with <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-superfoods-top-7-for-your-keto-diet/" rel="noreferrer" title="superfoods">superfoods</a> and doesn’t take long to make. </p> <div class="sub-head">Snack</div> <p><a target="_blank" href="https://www.warriormade.com/content/diet/simple-egg-salad/" rel="noreferrer" title="Egg salad">Egg salad</a> is easy to make and divvy up into containers. The protein and fat in it will keep you full between meals. Make enough for tomorrow, too.</p> <div class="sub-head">Day 4</div> <div class="sub-head">Breakfast</div> <p>Finish off your breakfast frittata leftovers.</p> <div class="sub-head">Lunch</div> <p>Like soup? Love cheese? With less than 7 grams of carbs, this <a target="_blank" href="https://www.warriormade.com/content/diet/broccoli-cheese-soup/" rel="noreferrer" title="broccoli and cheese soup">broccoli and cheese soup</a> will be a favorite.</p> <div class="sub-head">Dinner</div> <p>It’s getting close to the end of the workweek. This <a target="_blank" href="https://www.warriormade.com/content/diet/curry-chicken-stew/" rel="noreferrer" title="chicken curry">chicken curry</a> stew makes great leftovers and takes thirty minutes to make.</p> <div class="sub-head">Snack</div> <p>Finish off your egg salad.</p> <div class="sub-head">Day 5</div> <div class="sub-head">Breakfast</div> <p>Did you know you can eat oats? </p> <p>Our <a target="_blank" href="https://www.warriormade.com/content/diet/keto-overnight-oatmeal/" rel="noreferrer" title="keto overnight oats">keto overnight oats</a> don’t have many carbs and is easy for busy mornings.</p> <div class="sub-head">Lunch</div> <p>Leftover chicken curry from last night’s dinner or soup from lunch!</p> <div class="sub-head">Dinner</div> <p>You went with comfort and convenience to survive your first two Friday meals. Make Friday’s dinner a treat. </p> <p>Try these creamy garlic and parmesan cheese <a target="_blank" href="https://www.warriormade.com/content/diet/creamy-garlic-parmesan-pork-chops/" rel="noreferrer" title="pork chops">pork chops</a>. They’re full of protein, the sauce is delicious, and there is less than 5 grams of carbs per serving.</p> <div class="sub-head">Snack</div> <p>Chop up a cucumber and bring a container of walnuts or macadamia to work. </p> <div class="sub-head">Day 6</div> <div class="sub-head">Breakfast</div> <p>If you started your 14-day keto diet plan at the beginning of the week, today is likely a weekend. This means it’s a perfect time to meal prep.</p> <p>Make a big helping of our <a target="_blank" href="https://www.warriormade.com/content/diet/keto-taco-breakfast-skillet/" rel="noreferrer" title="keto taco breakfast skillet">keto taco breakfast skillet</a>. It will keep in the fridge for a few days, so make enough to get you through three days of breakfast.</p> <div class="sub-head">Lunch</div> <p>Clean out the fridge! You’ve probably still got leftover soup, chicken curry, and whatever else still needs to be eaten. Makeshift a meal that’s full of nutrition and low in carbs for yourself.</p> <div class="sub-head">Dinner</div> <p>Our <a target="_blank" href="https://www.warriormade.com/content/diet/herbed-leg-of-lamb-with-mint-gremolata" rel="noreferrer" title="lamb with mint gremolata">lamb with mint gremolata recipe</a> is so good, you’ll forget (or not care) about eating carbs.</p> <div class="sub-head">Snack</div> <p>Treat your sweet tooth with this <a target="_blank" href="https://www.warriormade.com/content/diet/chocolate-zucchini-bread/" rel="noreferrer" title="chocolate zucchini bread">chocolate zucchini bread</a>, which takes only 50 minutes to prepare and has 8 grams of carbs per serving.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/meal-prepping-with-friend-0166.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/meal-prepping-with-friend-0166.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/meal-prepping-with-friend-0166.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/meal-prepping-with-friend-LR-0166.jpg" class="img-fluid" alt="meal-prepping"> </picture> <div class="sub-head">Day 7</div> <div class="sub-head">Breakfast</div> <p>Leftover keto breakfast skillet!</p> <div class="sub-head">Lunch</div> <p>Use today’s lunchtime to meal prep. This is a good time to repeat one of your favorite recipes from week 1, or <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer" title="keto recipe">try a new keto recipe</a>. Make enough for tomorrow’s lunch.</p> <div class="sub-head">Dinner</div> <p>Pair our <a target="_blank" href="https://www.warriormade.com/content/diet/sriracha-cauliflower-fried-rice/" rel="noreferrer" title="cauliflower fried rice">cauliflower fried rice recipe</a> with one of your favorite keto dishes from the first week, or make a dinner-sized helping for a meal. Make enough for tomorrow’s lunch.</p> <div class="sub-head">Snack</div> <p>Whether it’s a football Sunday or not, these <a target="_blank" href="https://www.warriormade.com/content/diet/taco-bites/" rel="noreferrer" title="taco bites">taco bites</a> are an easy snack with only 2 carbs per serving.</p> <div class="sub-head">Day 8</div> <div class="sub-head">Breakfast</div> <p>Finish up your keto breakfast skillet leftovers, or give <a target="_blank" href="https://www.warriormade.com/content/diet/keto-butter-coffee/" rel="noreferrer" title="keto butter coffee">keto butter coffee</a> a try.</p> <div class="sub-head">Lunch</div> <p>Bring your leftover fried rice and a protein source from your weekend meal prep.</p> <div class="sub-head">Dinner</div> <p><a target="_blank" href="https://www.warriormade.com/content/diet/sloppy-joe-stuffed-peppers" rel="noreferrer" title="Sloppy Joe stuffed peppers">Sloppy Joe stuffed peppers</a>. Enough said.</p> <div class="sub-head">Snack</div> <p>These <a target="_blank" href="https://www.warriormade.com/content/diet/smoky-bacon-zucchini-fritters/" rel="noreferrer" title="bacon zucchini fritters">bacon zucchini fritters</a> are another example of how you don’t have to restrict delicious food on the keto diet.</p> <div class="sub-head">Day 9</div> <div class="sub-head">Breakfast</div> <p>Tired of eggs? Then try these <a target="_blank" href="https://www.warriormade.com/content/diet/plain-fathead-dough-bagel/" rel="noreferrer" title="bagels">bagels</a> made with almond flour. Two grams of carbs per bagel. Make a few extra for tomorrow’s snack or breakfast.</p> <div class="sub-head">Lunch</div> <p>Light and healthy, our <a target="_blank" href="https://www.warriormade.com/content/diet/chicken-avocado-caprese-salad/" rel="noreferrer" title="caprese salad">chicken and avocado caprese salad</a> is easy to make but looks gourmet.</p> <p>Cut it into two portions so you have some leftovers for tomorrow.</p> <div class="sub-head">Dinner</div> <p>Try this <a target="_blank" href="https://www.warriormade.com/content/diet/asian-crack-slaw/" rel="noreferrer" title="Asian crack slaw">Asian crack slaw</a> recipe, which uses ground beef and a medley of spices to entice your palate.</p> <div class="sub-head">Snack</div> <p>Chop up a cucumber and mix it with a little olive oil, red wine vinegar, salt, and pepper. Bring a container of nuts for some protein and fat to keep you full. </p> <div class="sub-head">Day 10</div> <div class="sub-head">Breakfast</div> <p>Have one of yesterday’s bagels, or skip lunch and reap the benefits of <a target="_blank" href="https://www.warriormade.com/content/diet/intermittent-fasting-and-keto-should-you-do-them/" rel="noreferrer" title="intermittent fasting">intermittent fasting</a>.</p> <div class="sub-head">Lunch</div> <p>Time for the other half of that chicken caprese salad.</p> <div class="sub-head">Dinner</div> <p>Make a big helping of this <a target="_blank" href="https://www.warriormade.com/content/diet/sesame-chicken-salad/" rel="noreferrer" title="sesame chicken salad">sesame chicken salad</a> recipe: enough for dinner tonight and your next two lunches. It’s the end of the week, so this will make your life easy.</p> <p>If you aren’t someone that can eat the same thing for several meals, repeat a dinner recipe you enjoyed.</p> <div class="sub-head">Snack</div> <p>Have one of yesterday’s bagels, or skip snack today and reap the benefits of <a target="_blank" href="https://www.warriormade.com/content/diet/intermittent-fasting-and-keto-should-you-do-them/" rel="noreferrer" title="intermittent fasting">intermittent fasting</a>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omelet-on-blue-plate-held-0166.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omelet-on-blue-plate-held-0166.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omelet-on-blue-plate-held-0166.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omelet-on-blue-plate-held-LR-0166.jpg" class="img-fluid" alt="omelet-on-blue-plate"> </picture> <div class="sub-head">Day 11</div> <div class="sub-head">Breakfast</div> <p>Our <a target="_blank" href="https://www.warriormade.com/content/diet/loaded-breakfast-roll-ups/" rel="noreferrer" title="keto breakfast wraps">keto breakfast wraps</a> recipe has almost no carbs, and you can change up the fixins depending on what’s in the fridge.</p> <div class="sub-head">Lunch</div> <p>Sesame chicken salad from last night’s dinner. Save some for tomorrow’s lunch.</p> <div class="sub-head">Dinner</div> <p>Clean out the fridge! You’ve probably still got leftover <i>something</i>, so makeshift a meal. Being resourceful is a key skill for reaching your fitness goals.</p> <div class="sub-head">Snack</div> <p>Our <a target="_blank" href="https://www.warriormade.com/content/diet/roasted-eggplant-dip-baba-ganoush" rel="noreferrer" title="roasted eggplant">roasted eggplant baba ganoush</a> is the perfect snack dip for veggies or other dippable keto-approved foods.</p> <div class="sub-head">Day 12</div> <div class="sub-head">Breakfast</div> <p>To prepare for your first intermittent fast on day 14, forego breakfast in favor of a cup of <a target="_blank" href="https://www.warriormade.com/content/diet/keto-butter-coffee/" rel="noreferrer" title="keto butter coffee">keto butter coffee</a>.</p> <div class="sub-head">Lunch</div> <p>Finish off your sesame chicken salad. It’s still delicious, right?</p> <div class="sub-head">Dinner</div> <p>Last meal before a cheat day! This <a target="_blank" href="https://www.warriormade.com/content/diet/zucchini-noodles-and-meatballs/" rel="noreferrer" title="zucchini noodles">zucchini noodles and meatballs</a> recipe has only 11 grams of carbs and is easy to make for the whole family.</p> <div class="sub-head">Snack</div> <p>Tomorrow’s going to be carb heavy, so let’s stick to three meals today. Your cells will <a target="_blank" href="https://www.warriormade.com/content/diet/fasting-and-autophagy-understanding-your-body/" rel="noreferrer" title="thank you">thank you</a> for the reset.</p> <div class="sub-head">Day 13</div> <div class="sub-head">Cheat Day</div> <p>Today is the day! You’ve worked hard the past 12 days, so enjoy meals and snacks that you wouldn’t normally eat. And feel free to exceed 50 grams of carbs!</p> <div class="sub-head">Day 14</div> <div class="sub-head">Breakfast</div> <p>Use this morning to try intermittent fasting. Your body is full of glucose, so stick with a cup of coffee, and get ready for a workout around lunchtime. </p> <div class="sub-head">Lunch</div> <p>Plan on an early dinner, and use your lunch hour to get a killer workout in.</p> <div class="sub-head">Dinner</div> <p>After you break your fast and get a workout in, refuel your muscles with an early dinner recipe like this <a target="_blank" href="https://www.warriormade.com/content/diet/buffalo-chicken-salad/" rel="noreferrer" title="buffalo chicken salad">buffalo chicken salad recipe</a>. There are 27 grams of protein per serving!</p> <p>And if you haven’t caught on by now, make enough of whatever you make for tomorrow’s lunch! </p> <div class="sub-head">Snack</div> <p>You splurged yesterday, but it’s still the weekend, and you can snack on something yummy with almost no carbs, like these <a target="_blank" href="https://www.warriormade.com/content/diet/bacon-wrapped-jalapeno-poppers/" rel="noreferrer" title="jalapeno peppers">bacon-wrapped jalapeno peppers</a>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Keto Diet Plan and Menu—Wrapping Up</header> <p>Eating less than 50 grams of carbs per day, your body will enter ketosis, and you will become a fat-burning machine. Combined with regular workouts—we recommend workouts you can <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer" title="workouts ">do right at home</a>—you can achieve a total body transformation quicker than you ever thought possible.</p> <p>Use this 14-day keto diet plan and menu to guide your first two weeks of eating less than 50 grams of carbs per day. We know you’ll love the recipes as much as we do!</p> <p>If you have a sweet tooth or just need a little convincing that you can eat yummy foods and stay low-carb, check out our <a target="_blank" href="https://www.warriormade.com/keto/sweet-treats-cookbook/" rel="noreferrer" title="keto sweet treats">keto sweet treats</a> recipe book. It’s full of delicious recipes with no sugar—or at least, low carbs—so you can get your sweet fix and stay in fat-burning mode.</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="https://www.healthline.com/nutrition/10-signs-and-symptoms-of-ketosis" rel="noreferrer" title="Ketosis signs and symptoms">10 Signs and Symptoms That You're in Ketosis</li> </ol> </section> </article>

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