The Benefits of Keto Supplements:

We've talked a lot about the Keto diet on this blog, but you may have missed one or two of the important posts. The one called, "10 Potential Reasons Why Someone May Want to Start a Ketogenic Diet" is very important to read.

 What Are Keto Supplements and Why They're Good

The ketogenic (keto) diet has gained immense popularity in recent years, primarily for its potential weight loss and health benefits. As with any diet, ensuring that you receive all the necessary nutrients can be a challenge. This is where keto supplements come into play. But what exactly are keto supplements, and why are they beneficial? 

What are Keto Supplements?

Keto supplements are products designed to support individuals on the ketogenic diet. They can range from vitamins and minerals to exogenous ketones and MCT oils. These supplements aim to fill any nutritional gaps, boost energy levels, and help the body transition into and maintain a state of ketosis.

Benefits of Keto Supplements

Filling Nutritional Gaps: The keto diet restricts certain food groups, which can lead to potential deficiencies in nutrients like magnesium, potassium, and calcium. Keto supplements can help replenish these essential minerals, ensuring that your body functions optimally.

Supporting Ketosis: 

Exogenous ketones are a popular keto supplement. They provide the body with an external source of ketones, which can help individuals transition into ketosis more quickly and maintain this metabolic state, especially if they've consumed more carbs than recommended.

Boosting Energy: 

MCT (Medium Chain Triglyceride) oil is another favored supplement among keto dieters. It's quickly absorbed and converted into energy, providing an instant boost. This can be particularly beneficial during the initial stages of the diet when energy levels might dip.

Improving Mental Clarity:

Many keto dieters report enhanced mental clarity and focus. Supplements like exogenous ketones and MCT oil can contribute to this benefit by providing the brain with an alternative energy source.

Aiding Digestion:

 A sudden shift in diet can sometimes lead to digestive issues. Supplements containing fiber or digestive enzymes can help support gut health and ease any discomfort.

Supporting Muscle Health: 

The keto diet can sometimes lead to muscle cramping due to the loss of minerals like potassium and magnesium. Electrolyte supplements can help counteract this, supporting muscle function and recovery.

Should Everyone on the Keto Diet Take Supplements?

While keto supplements offer numerous benefits, they aren't necessary for everyone. It's essential to listen to your body and consult with a healthcare professional or nutritionist to determine your specific needs. Remember, while supplements can provide support, the foundation of the keto diet should always be whole, nutrient-dense foods.

Here is a link to Amazon's list of best Keto supplements to look at. (affiliate link)

Keto supplements can be a valuable tool for those on the ketogenic diet, offering support in various areas, from filling nutritional gaps to boosting energy and mental clarity. As with any supplement, it's crucial to do your research, choose high-quality products, and consult with a professional to ensure you're making the best choices for your health.

Quick Keto Dinners for Busy Families

In today's fast-paced world, finding time to cook a healthy meal can be a challenge, especially for families juggling work, school, and extracurricular activities. The ketogenic (or keto) diet, known for its low-carb, high-fat approach, has gained immense popularity for its potential health benefits and weight loss results. But how do you keep up with this diet when you're always on the go? Fear not, busy families! We've got you covered with three quick and delicious keto dinners that will keep everyone satisfied.

1. Keto Chicken Alfredo Zoodles

Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes

Ingredients:

• - 2 large zucchinis, spiralized into noodles
• - 2 chicken breasts, sliced
• - 1 cup heavy cream
• - 1 cup grated Parmesan cheese
• - 2 tbsp butter
• - 3 garlic cloves, minced
• - Salt and pepper to taste
• - Fresh parsley for garnish

Instructions:

1. In a large skillet, melt butter over medium heat. Add garlic and sauté until fragrant.

2. Add chicken slices to the skillet and cook until golden brown and fully cooked.

3. Pour in the heavy cream and bring to a simmer. Stir in the Parmesan cheese until a creamy sauce forms.

4. Add the zoodles to the skillet and toss to coat them in the Alfredo sauce. Cook for 2-3 minutes until the zoodles are tender.

5. Season with salt and pepper. Garnish with fresh parsley before serving.

To make this recipe, you will need to get a Zoodle maker.

2. Keto Beef Stir-Fry

Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes

Ingredients:

• - 1 lb beef strips (sirloin or flank steak)
• - 2 cups broccoli florets
• - 1 red bell pepper, sliced
• - 2 tbsp coconut oil
• - 2 tbsp soy sauce (or tamari for gluten-free)
• - 1 tbsp sesame oil
• - 1 tsp ginger, minced
• - 2 garlic cloves, minced
• - 1 tbsp sesame seeds (optional)

Instructions:

1. In a large wok or skillet, heat coconut oil over medium-high heat.

2. Add beef strips and cook until browned.

3. Add garlic and ginger to the skillet and stir for a minute.

4. Add broccoli and bell pepper slices. Stir-fry for 5-7 minutes until vegetables are tender.

5. In a small bowl, mix soy sauce and sesame oil. Pour the mixture over the beef and vegetables.

6. Stir well to coat everything in the sauce. Sprinkle with sesame seeds before serving.

This meal is prepared with ease in a Wok.

3. Keto Salmon with Lemon-Butter Sauce

Prep Time: 5 minutes | Cook Time: 15 minutes | Total Time: 20 minutes

Ingredients:

• - 4 salmon fillets
• - 4 tbsp butter
• - 2 garlic cloves, minced
• - Juice of 1 lemon
• - Salt and pepper to taste
• - Fresh dill for garnish

Instructions:

1. Season salmon fillets with salt and pepper.

2. In a large skillet, melt 2 tbsp of butter over medium heat. Add salmon fillets, skin-side down, and cook for 6-7 minutes.

3. Flip the salmon and cook for another 4-5 minutes until fully cooked.

4. Remove salmon from the skillet and set aside.

5. In the same skillet, melt the remaining butter. Add garlic and sauté until fragrant.

6. Pour in lemon juice and stir. Pour the lemon-butter sauce over the salmon fillets.

7. Garnish with fresh dill before serving.

This meal will be tastiest if cooked in an iron skillet.

These delishous meals are on the table in less than 30 minutes and your family will be so happy to eat together and eat a healthy, home-cooked meal!

Eating keto doesn't mean you have to spend hours in the kitchen. With these quick and easy recipes, you can whip up a delicious keto dinner in no time, even on the busiest of days. So, gather your family around the table and enjoy these tasty meals that not only satisfy your taste buds but also keep you on track with your keto journey. Bon appétit!

(The links are affiliate links, but you do not pay any extra for these items.  I simply get a few pennies from Amazon if you buy using my links.)

Rapidly Achieving Ketosis

The ketogenic diet, or simply the Keto diet, has gained immense popularity for its potential benefits in weight loss, improved mental focus, and increased energy levels. Central to the effectiveness of the Keto diet is the state of ketosis, where the body burns fat for fuel instead of carbohydrates. If you're eager to dive into ketosis swiftly and maximize the advantages of this low-carb, high-fat diet, we have you covered. In this comprehensive guide, we will provide you with 10 essential steps to rapidly achieve ketosis, ensuring you start your Keto journey on the right foot.

Step 1: Educate Yourself on the Keto Diet

Before embarking on any new diet, it's crucial to understand its principles thoroughly. Research the Keto diet extensively, familiarize yourself with its requirements, and learn about the benefits and potential risks associated with ketosis. I recommend getting: The Keto Resource to learn everything you need to know about this diet and how to stay on it successfully.

Step 2: Calculate Your Macros

To induce ketosis, you need to keep your carbohydrate intake at a minimum and increase your fat consumption. Use a reputable online calculator to determine your daily macronutrient needs, including your ideal protein, fat, and carbohydrate intake.

Step 3: Clear Out Your Pantry

Remove high-carb foods such as grains, sugary snacks, and starchy vegetables from your pantry. Stock up on keto-friendly alternatives like avocados, nuts, seeds, and healthy oils like coconut and olive oil.

Step 4: Plan Your Meals

Craft a meal plan that aligns with your calculated macros. Include a variety of low-carb vegetables, high-quality proteins, and healthy fats to ensure you're getting all the necessary nutrients while promoting ketosis.

Step 5: Practice Intermittent Fasting

Intermittent fasting can accelerate your body's transition into ketosis by depleting glycogen stores and encouraging fat burning. Consider fasting for 12-16 hours daily or try alternate-day fasting to jumpstart ketosis.

Step 6: Stay Hydrated

Proper hydration is vital for any diet, but especially during the early stages of ketosis. Drink plenty of water throughout the day to support your body's natural detoxification process and prevent keto flu symptoms.

Step 7: Incorporate Physical Activity

Exercise can boost ketone production and enhance your body's ability to burn fat for fuel. Engage in regular aerobic and strength training exercises to optimize your ketosis journey.

Step 8: Monitor Your Ketone Levels

Invest in a ketone testing kit to measure your ketone levels regularly. This will help you track your progress and make adjustments to your diet and lifestyle as needed. I recommend this one: KETO-MOJO GK+ Bluetooth Glucose & Ketone Testing Kit + Free APP for Ketosis & Diabetes Management

Step 9: Consider Exogenous Ketones

Exogenous ketone supplements can help you reach ketosis more rapidly by providing your body with additional ketones. However, use them as a complement to your diet and not a replacement for healthy eating habits.

Step 10: Prioritize Sleep and Manage Stress

Adequate sleep and stress management are crucial for successful ketosis. Lack of sleep and chronic stress can elevate cortisol levels and hinder your body's ability to enter ketosis efficiently.

Embarking on a keto diet and achieving ketosis rapidly requires dedication, knowledge, and mindful planning. By following the ten steps outlined in this guide, you can kickstart your keto journey with confidence and experience the potential benefits that ketosis has to offer. 

Remember that everyone's body is different, so be patient with yourself and make adjustments along the way. As you stay consistent and committed, you'll soon be reaping the rewards of a healthier and energized you.

Keto-Friendly Fruits

One of the things people say to me when I tell them I eat Keto is, "I couldn't live without eating fruit."  I usually just let it slide, but since this blog is all about keto and the keto lifestyle, I feel I need to address this issue here.

If you are eating a keto diet, you certainly can eat fruit. Period. You can't eat any and every type of fruit, but you can eat fruit. So, below is a run-down on the fruits that are permitted when you are eating keto.

A Flavorful Twist to Low-Carb Living 

While some fruits are high in sugar and carbs, there are several delicious options that can still be enjoyed in moderation without hindering your progress. In this comprehensive guide, we will explore a variety of fruits that can be incorporated into a keto lifestyle while promoting optimal health and weight loss.

1. Avocado:

Avocados, often mistaken for a vegetable, are a fantastic fruit option for those following a keto diet. These creamy delights are low in carbs and high in healthy fats, making them an ideal choice to support ketosis. Avocados are packed with fiber, essential vitamins, minerals, and antioxidants, making them an excellent addition to any meal or snack.

2. Berries:

Berries, such as strawberries, blueberries, raspberries, and blackberries, are relatively low in carbs and can be enjoyed on a ketogenic diet. They are rich in fiber, vitamins, and antioxidants, while still providing a burst of natural sweetness. Berries can be enjoyed fresh or added to smoothies, salads, or even whipped cream for a satisfying treat.

3. Lemons and Limes:

Lemons and limes, although acidic in taste, are low in carbohydrates and can add a refreshing twist to your keto recipes. They are packed with vitamin C and can be used in salad dressings, infused water, or squeezed over grilled meats and fish to enhance their flavors.

4. Tomatoes:

While technically classified as a fruit, tomatoes are often used as a vegetable in culinary preparations. They are relatively low in carbs and provide essential nutrients like vitamin C, potassium, and lycopene. Tomatoes can be enjoyed in salads, salsas, or cooked into delicious keto-friendly sauces.

5. Coconut:

Coconut is a versatile fruit that offers a wide range of keto-friendly options. Coconut flesh, coconut milk, and coconut oil are all excellent sources of healthy fats. Coconut water, in moderation, can also be enjoyed as a hydrating beverage. The natural sweetness of coconut makes it a popular ingredient in many keto desserts and snacks.

6. Watermelon:

Although watermelon is higher in sugar and carbs compared to other fruits on this list, it can still be enjoyed in moderation. It is incredibly hydrating and provides essential nutrients like vitamin C and lycopene. To minimize the impact on your carb intake, enjoy watermelon in small portions or combine it with other low-carb fruits.

7. Peaches:

Peaches, when consumed in moderation, can be a tasty addition to your keto meal plan. They offer dietary fiber, vitamin C, and various antioxidants. To fit them into your keto diet, opt for smaller portions and pair them with high-fat foods like full-fat yogurt or nuts for a balanced snack.

8. Cantaloupe:

Cantaloupe, similar to watermelon, is higher in sugar and carbs compared to other fruits on this list. However, it can still be enjoyed in moderation. Cantaloupe provides vitamin A, vitamin C, and potassium. Consume smaller portions to limit carb intake and pair it with protein or healthy fats for a balanced keto-friendly snack.

9. Olives:

Olives, although commonly associated with oils, are actually fruits. These savory delights are very low in carbs and contain healthy monounsaturated fats. Olives are a versatile ingredient, perfect for snacking or adding a burst of flavor to salads, dips, and Mediterranean-inspired dishes.

10. Rhubarb:

Rhubarb, often used in pies and desserts, is surprisingly low in carbs and can be included in a keto diet. While it is tart and requires some sweetness to balance the flavor, you can use low-carb sweeteners or combine it with other keto-friendly fruits to create delicious treats while staying within your carb limits.

So you see, while fruits are generally higher in carbohydrates compared to other food groups, there are still numerous options that can be enjoyed on a ketogenic diet. Just remember to monitor your portions and select fruits with lower sugar and carb content to maintain ketosis effectively. By making thoughtful choices, you can savor the flavors of these keto-friendly fruits while achieving your health and weight loss goals.

Getting Back on Keto after falling off the Wagon

How to Get Back on the Keto Diet and Achieve Ketosis Again

Having been on Keto now for years and years, I can attest to the fact that you will fall off the wagon occasionally.  It happens.  The issue is getting back on the diet. I discovered early that eating out caused me to stop following my diet.  I always thought to myself, "I'll get back on tomorrow." but that day would not happen for quite a while.  

Once you get off keto, your mouth demands that you fill it with all the "forbidden" things you have eliminated from your eating habits.  It really becomes a battle between your mouth's desires and your own desire to return to Keto.  I have experienced this battle several times and I can tell you it isn't fun, easy, or pretty. 

Getting back onto your keto diet takes action and determination.  What is really good right now is that there are more readily available keto items in the grocery stores (but be sure you are checking the labels--not all "keto" items are that). Another great improvement since I started way back when is the amount of people who are creating great recipes for this diet.  Having good tasting and easy to prepare food greatly enhances your ability to return to your keto lifestyle.

Now, we will look at all the things you should consider when you fall off your diet and want to return to it. The good news is that you can always get back on the keto wagon and reestablish your state of ketosis, and we will explore practical tips and strategies to help you bounce back and achieve ketosis again quickly and effectively.

1. Reflect and Realign:

When you realize you have fallen off the keto diet, take a moment to reflect on the reasons why it happened. Was it a momentary lapse or a conscious choice? Identifying the trigger points will help you address them moving forward. Once you understand your motivations, it becomes easier to realign your goals and reaffirm your commitment to the ketogenic lifestyle.

I had to actually carry around a small notebook and make notes when I ate something not on my diet.  I wrote about what I was thinking, what I was feeling and what I was doing at the time of the discretion.  Actually, over time, this little book became very, very helpful and I identified many issues I was having with staying on the diet.

That was certainly an eye-opener and lead me to explore the real underlying issues at play.  Once that was accomplished and dealt with, I was able to return to and stay on keto without much effort.

2. Ease Back Gradually:

Rather than making an abrupt transition, consider easing back into the keto diet gradually. This approach can help minimize the potential discomfort associated with a sudden shift in macronutrient intake. Start by reducing your carbohydrate consumption each day while increasing your healthy fat intake, allowing your body to readjust and enter ketosis at a pace that feels comfortable.

Although this is a really good tip, I am not really an "ease into it" kind of girl.  I am more of an "all or nothing" girl.  My problem was eating any carbohydrate filled food translated in my brain to permission to gorge myself on carbs.  Not the way to get back on the wagon.  So I had to skip this step; but you may find this the perfect step for returning to your diet. I encourage you to try it out if you think it will work for you.

3. Embrace Healthy Fats:

A key component of the ketogenic diet is incorporating healthy fats into your meals. Focus on consuming foods like avocados, nuts, seeds, coconut oil, and olive oil. These sources of healthy fats not only satiate your hunger but also promote ketone production, making it easier for your body to return to a state of ketosis.

This, too, is a great tip.  I find that having mixed nuts close by gives me the crunch and chewing that my mouth desires; it helps to stop the complaining going on in my brain.  I have used coconut oil and olive oil for a very long time, so that was not a problem.  However, avocados make me violently ill, so I have to avoid them like the plague which is troublesome at times on this diet.

4. Practice Intermittent Fasting:

Intermittent fasting can be an effective strategy to help you jumpstart ketosis and regain control over your body's metabolic processes. By extending the time between meals, you can deplete your glycogen stores more rapidly and encourage the utilization of stored fat for energy. Start with a conservative fasting window and gradually increase it as you become more comfortable.

This tip has saved me so many times! I have discovered, while on keto, that I do best if I eat early in the morning and then again mid-afternoon.  Doing this keeps me feeling full and satisfied.  I rarely eat after 5 or 6 pm anymore and it doesn't bother me because I am not hungry after that anyway.

5.Plan Your Meals:

Meal planning is crucial when recommitting to the keto diet. Prepare your meals in advance to ensure you have access to keto-friendly options throughout the day. Focus on low-carb, high-fat foods, and incorporate an adequate amount of protein to support your body's needs. Having a plan in place will help you avoid impulsive decisions and maintain consistency.

This tip is where I struggle all the time.  Since I live with people who are not on Keto, it is very confusing to have to prepare so many different kinds of meals.  The problem I run into with meal planning is cooking keto for one person.  I often end up with way too many meals of the same type and end up tossing them because I get tired of eating the same thing over and over.  My space in both the refrigerator and freezer is limited, so meal planning is a struggle for me.

6. Incorporate Exercise:

Physical activity complements the ketogenic diet by promoting weight loss, improving insulin sensitivity, and enhancing overall well-being. Engage in regular exercise, combining both cardiovascular workouts and strength training. Exercise not only aids in achieving ketosis but also provides numerous health benefits.

I love to exercise and do so often. I walk daily with my dogs, I do Silver Sneakers exercises online, I do cardio with my daughter.  I have always loved to exercise and so this is a no-brainer for me.  I do understand that there are people who despise exercising and sweating.  I actually know quite a few of them.  For those people, I try to encourage things like walking while talking with friends , tai-chi in groups, yoga in a class.  These all will count as exercise and are quite fun activities.

7. Prioritize Hydration:

Hydration is essential for optimal bodily functions and aids in the ketosis process. Make sure to drink enough water throughout the day to maintain hydration levels. Additionally, electrolytes, such as sodium, potassium, and magnesium, can become depleted during the initial stages of ketosis. Consider incorporating electrolyte-rich foods or supplements to support your body's needs.

I struggle with this constantly.  I am a die-in-the-wool Diet Coke drinker, but I have managed to limit myself to no more than 1 or 2 a day (although I get extra large sized drinks).  I really don't care much for water, but have discovered a carbonated flavored water that I like.  I researched whether these two drinks would constitute drinking water and discovered that fluid is fluid.  Although water will more easily hydrate you, any fluid you take in goes toward hydration in your body.  In case you don't know, I am a science geek, so I love to research these types of things.

8. Practice Mindfulness:

Cultivating mindfulness can help you stay focused and committed to your goals. Mindful eating involves paying attention to the sensations of hunger and fullness, savoring each bite, and recognizing emotional triggers for overeating. By practicing mindfulness, you can develop a healthier relationship with food and maintain long-term success on the keto diet.

Since I worked 27 years as a nurse, I really struggle with this one, too.  When I was working, I had to eat in a few minutes and I never really had the opportunity to enjoy or acknowledge what I was eating.  I just stuffed my face so I could get back to the floor.  Food was simply fuel; not something to enjoy or savor. 

Now retired, I am working on being more mindful with my eating, but the habit from those years is really difficult for me to break.  I have started another notebook to write down when I feel hungry; what I am doing at that time; how I am feeling emotionally at that time; and what it is I would like to eat.  I am hoping this will work like before and allow me to identify my problem areas.

9. Seek Support:

Building a support system can significantly contribute to your success on the ketogenic diet. Surround yourself with like-minded individuals who share similar goals and can provide guidance and motivation. Joining online communities or finding a keto buddy can offer encouragement and accountability, making it easier to stay on track.

My family is very supportive of my choice to be on this diet.  My oldest daughter and her husband also eat keto, so they are a source of support for me.  There are groups online for support, but I am not much of one for talking with strangers online.  However, I am not saying that you cannot find support online if that is your only choice.  The people in the groups are usually very helpful, informative, and friendly.

10. Be Kind to Yourself:

Lastly, remember to be kind and patient with yourself throughout the process. Falling off the keto diet happens to many people, and what matters is your ability to bounce back and make positive changes. Embrace the journey as a learning experience and celebrate the progress you make along the way.

Definitely be kind to yourself.  No one is perfect.  Perfection is boring anyway. If you do fall off the wagon, dust off your rear, straighten your spine and get right back on the dang wagon.  You can do it.  I have faith in you.

Falling off the keto diet is not a failure but an opportunity to reassess and recommit to your goals. By implementing the strategies mentioned above, you can quickly get back on track and reestablish ketosis. Remember that transitioning back to the ketogenic lifestyle takes time, so be patient and stay focused on your objectives. With determination, planning, and support, you'll regain the benefits of the keto diet and continue on your path to improved health and well-being.

The Benefits of MCT Oil for the Keto Diet: Powering Your Weight Loss Journey

 The ketogenic diet has gained popularity for its remarkable ability to promote weight loss and improve overall health. One key aspect of this diet is the consumption of healthy fats, and among them, medium-chain triglycerides (MCTs) have emerged as a nutritional powerhouse. Today we'll explore what MCTs are, their unique characteristics, and why they are an excellent addition to the keto diet.

What are MCTs?

MCTs, or medium-chain triglycerides, are a type of fat that is derived from coconut oil, palm kernel oil, and dairy products. They consist of medium-length fatty acid chains, which are easier to digest and metabolize compared to long-chain fatty acids found in other oils and fats.

Understanding the Keto Diet:

The ketogenic diet is a low-carb, high-fat diet that prompts the body to enter a metabolic state known as ketosis. In ketosis, the body primarily relies on fat for fuel instead of carbohydrates. This shift in fuel source can lead to weight loss, increased energy levels, and improved mental clarity.

Why MCTs are Ideal for the Keto Diet:

a. Efficient Energy Source:

MCTs are quickly absorbed by the liver and converted into ketones, which serve as a readily available energy source for the body. This process allows individuals on the keto diet to maintain high energy levels and overcome the initial low-carb adaptation phase more easily.

b. Enhanced Ketone Production:

MCTs can increase the production of ketones in the body, helping to deepen and prolong the state of ketosis. Higher levels of ketones can lead to increased fat burning and more significant weight loss results.

c. Increased Satiety and Reduced Cravings:

Consuming MCTs can promote a feeling of fullness and satiety due to their unique metabolic properties. They help regulate hunger hormones and can reduce cravings for carbohydrates, making it easier to stick to the low-carb requirements of the keto diet.

Incorporating MCT Oil into Your Keto Diet:

a. MCT Oil Sources:

MCT oil can be derived from coconut oil or palm kernel oil, with a higher concentration of MCTs compared to regular coconut oil. Look for MCT oils that contain a blend of C8 and C10 fatty acids, as they are most effective in promoting ketosis.

b. Optimal Dosage:

Start with a smaller dosage of MCT oil to allow your body to adjust. A common recommendation is to begin with one teaspoon per day and gradually increase to two or three tablespoons daily. It's crucial to listen to your body and adjust the dosage as needed.

c. Easy Ways to Use MCT Oil:

• Add MCT oil to your morning coffee or tea as a healthy fat boost.
• Incorporate MCT oil into your smoothies or protein shakes for a creamy texture.
• Drizzle MCT oil over salads or use it as a dressing base.
• Use MCT oil for cooking, baking, or sautéing at lower temperatures.

Potential Side Effects and Considerations:

While MCT oil is generally safe, some individuals may experience digestive discomfort, such as diarrhea or an upset stomach, when consuming excessive amounts. To avoid such side effects, start with small doses and gradually increase. Additionally, those with liver conditions should consult their healthcare provider before using MCT oil.

Remember, the keto diet is a unique lifestyle choice, and it's always best to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.