: Butter, ghee, coconut oil, cheese, Pills, avocados, almond oil are all examples of rich fat sources and good to cook with as well. While Coke Zero may be an occasional treat to lend variety to your keto routine, water is always the optimal choice. Frequently sipping on artificially sweetened soda is associated with adverse health effects, including kidney issues and the development of diabetes and metabolic syndrome .
This is called the “keto flu” and happens to most people who go on ultra-low-carb diets. Therefore, if carbs are always available, that's what your body uses for energy. One of the main mechanisms behind low-carb diets is a reduction in insulin levels . A good range to aim for is 0.7–0.9 grams of protein per pound of body weight (1.5–2.0 grams per kg).