Top Ketogenic Foods
The Benefits of The Ketogenic
Diet
So
far, there are a lot of great benefits of the keto diet, but no negative
effects have appeared yet at all; which makes it the delicious diet that fits
everybody. Here are other health benefits of keto diet:
1. Increases the level of HDL: One of the best aspects of the
ketogenic diet is that it increases the level of HDL in the body, which is the
good cholesterol that helps in lowering the risk of heart diseases.
2. Helps in Alleviating Diabetes Type 2:
By removing carbs from your daily meals, you say goodbye to sugar and insulin
because your body already has what it needs, and you won’t have to be worried
about what you eat.
3.
Lowers Blood Pressure: High blood pressure is a catastrophe because it
might lead to kidney failure, heart diseases, strokes...
With
this diet, you can say goodbye to all those worries and live a healthy life
away from all those malignant diseases that threaten your life.
4.
Gum Disease:
Gum
disease is one of the worst and most painful diseases which is commonly caused
by the consumption of too much sugar. When you eliminate sugar from your daily
meals, you can avoid gum diseases and toothaches.
While on the keto
diet, most of your diet will consist of foods high in fats coupled with a
measured intake of proteins and low carbohydrate intake. Some of the food
categories allowed in this diet include:
1. Proteins
Poultry: Free-range Cornish hen, quail, goose,
pheasant, chicken, duck, and turkey.
Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel,
flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut,
snapper, and calamari. Always opt for wild caught fish to avoid toxins present
in commercially reared fish.
Grass-fed Meat: These include beef, venison, goat, and lamb.
Meat from wild animals are also acceptable; however, avoid sausages and meats
that come with sugary sauces and those covered in breadcrumbs. Choose the
chunks of meat with more fat since they contain less protein and more fat.
Pork: Boston butt, pork chops, ham pork, and loin.
When choosing ham, be on the lookout for added sugar.
Bacon and Sausages: Preferably, you
should buy these at specialty health food stores. If this is not possible,
always read the labels to avoid those which contain fillers such as soy or
sugars.
Canned Tuna and Salmon: Canned tuna and
salmon are okay to consume while you are on the keto diet. However, avoid
seafood rich in fillers, breaded seafood, and fried seafood.
Vegetable Protein Powders: Protein
supplements such as whey protein, hemp protein, pea, and rice are acceptable.
Whole Eggs: This includes chicken eggs, and quail eggs
which you can prepare through any mean
desired; fried, soft or hard boiled, deviled, scrambled, or omelet style.
Shellfish: Oyster, mussels, lobster, shrimp, crab (not
imitation crab that contains additives), clams, scallops, and squid.
2.
Fats and Oils
Because these are
your main sources of energy while you are on this diet, go for the types of
fats and oils you enjoy. These may include:
* Omega 3 fatty acids from fish such as tuna,
shellfish, and salmon
* Fish supplements or krill
* Monounsaturated fats such as egg yolks,
avocado, and butter
* Vegetable oils such as olive oil, coconut oil
*
Non-hydrogenated beef tallow, ghee, and lard.
* Duck and chicken fat
In order to make
it easier to stick to this diet, be aware of which types of fat your body can
tolerate. Many people seem to have zero or very
low tolerance of vegetable oils and mayo. This may be a good thing because most
of these oils are rich in omega 6 fatty acids - the kind that is bad for your
body’s cholesterol levels.
In this case,
work with the listed monounsaturated fats to reduce the inflammatory effect
brought about by polyunsaturated fats. Nevertheless, work to balance both fats
because you cannot survive on monounsaturated fats alone (You need a lot of
fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce
the amount of trans-fats you eat.
3. Fresh Vegetables
For these foods,
opt for organic ones or better yet, grow your own to avoid all pesticide
toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and
winter squash) that are high in carbs. Instead, opt for moderate intake of
sweet vegetables (squashes, peppers, tomatoes, and carrots). Vegetables that
make it to the list are:
·
Celery
·
Collard Greens
·
Onions (high in sugar; moderate intake)
·
Alfalfa Sprouts
·
Beet Greens
·
Broccoli
·
Spinach
·
Dandelion Greens
·
Bamboo Shoots
·
Cabbage
·
Brussels sprouts
·
Garlic
·
Mushrooms
·
Shallots
·
Kale
·
Bok Choy
·
Sauerkraut
·
Chives
·
Celery Root
·
Swiss chard
·
Cauliflower
·
Snow Peas
·
Bean Sprouts
·
Olives
·
Cucumbers
·
Salad greens and lettuces: Romaine, Arugula,
Fennel, Bok Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel, Radicchio,
Chicory Water Chestnuts
·
Turnips
·
Scallions
·
Dill Pickles
·
Leeks
·
Radishes
·
Chard
·
Asparagus
4. Dairy Products
·
Mascarpone cheese
·
Unsweetened whole milk yogurt (limit intake of
this type of yogurt because it is a little high in carbs)
·
All soft and hard cheeses
·
Cream cheese
· Full fat sour
cream (do not forget to check for additives)
· Full fat cottage
cheese
· Heavy whipping
cream
In any case,
always go for raw milk products and if you do not have easy access to them, go
for the organic ones.
5. Beverages
·
Bulletproof coffee
·
Decaf Tea
·
Flavored seltzer water
·
Decaf coffee
·
Water
·
Herbal tea
·
Lemon and lime juice (limit intake)
·
Clear broth or bouillon
6. Nuts and Seeds
· Nuts: almonds, macadamias, pecans, and walnuts are
the nuts with the lowest level of carbs meaning you can consume them in small
amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher
amount of carbs; thus, you should carefully monitor their intake. Nuts are best
soaked for some time before roasted.
·
Nut flours: these are
necessary because while you are on this diet, it does not mean baking no longer
fits into your life. Nut flours such as almond flour will suffice.
7. Sweeteners
Some options
include:
·
Erythritol
·
Splendor-liquid
·
Inulin and Chicory root
·
Lo Han Guo
·
Liquid Stevia
·
Xylitol
·
Swerve
8. Spices
Here are spices
allowed on the keto diet:
·
Sea salt
·
Peppermint
·
Ginger
·
Basil
·
Chili pepper
·
Cloves
·
Thyme
·
Cilantro or coriander seeds
·
Rosemary
·
Black pepper
·
Cumin seeds
·
Oregano
·
Turmeric
·
Cayenne pepper
·
Cinnamon
· Mustard seeds
· Parsley
· Dill
· Sage
As you can see
from the above very detailed list, keto diet is NOT a highly-restrictive
dieting lifestyle, it also offers you a variety of foods to choose from; thus,
you should not feel overwhelmed.
However, there
are foods you should avoid to achieve optimal ketosis as your body makes the
switch from using glucose to synthesizing fats for ketones.
In the next
section, we shall outline the foods you should avoid:
Achieving
Optimal Ketosis: Foods to Avoid
If you stick to
the food listed in the previous section, you do not have to worry about not
achieving optimal ketosis. On the same note, as you increase intake of those
foods, you should also be on the lookout for the following foods that may
hinder ketosis:
Avoid all grains, whole meal included (rye, wheat, oats,
barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products
made from grains; these include foods such as crackers, pasta, pizza, and
cookies.
Avoid refined fats and oils like sunflower,
canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.
Avoid milk (only full-fat raw milk is acceptable). For
coffee, replace milk with reasonable amounts of cream.
Avoid tropical fruits such as bananas,
pineapples, mango papaya, etc., and some high carb fruit.
Avoid fruit juice.
Avoid factory-farmed pork
and fish.
Avoid
all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.
Avoid alcoholic sweet drinks
such as beer, and sweet wine
Avoid Soy products
Now that you know
what to eat and what to avoid, is there a way to guarantee faster adoption of
ketosis? The answer is yes. The following section illuminates such tips:
How to Get Into Ketosis ‘Fast’: Invaluable Tips
It takes 48 hours
to get into ketosis. To get there, you must correctly adapt the keto diet.
Below are tips that should help you do just that and get your body into ketosis
faster:
Tip 1: To get into ketosis faster, eat less than 20g
of carbs a day.
Tip 2: Drink water, about 100 ounces per day. Drink
more to lose more.
Tip 3: Purchase some Ketosis. Getting some
validation that the diet is actually working will be a great motivation to keep
you on a diet considering the
intimidating nature of the first few days of the diet.
Tip 4: Do not panic. Be aware of the keto flu coming
your way. The dizziness, the irritability, and fatigue you will be feeling on
the first three days may have you experiencing mood swings; but don’t give in
just yet. Reward yourself with bacon and delicious keto friendly foods as you
crave for carbs and sugars. The craving will disappear as long as you’re full.
Tip 5: Consume more salt. This is really important.
While on a keto diet, your body does not retain water as it normally would;
hence, electrolytes like sodium quickly flush out of your body. Therefore, you
need constant replenishing; otherwise, you will feel awful. As indicated
earlier, opt for sea salt.
Tip 6: Never open the door to hunger. When you feel
the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods. The
moment you get too hungry, it forms the temptation pathway. Remember: go
simple. Do not over plan things because when you do, you may end up making
everything strict and less fun. The keto diet is fun; keep it so.
Tip 7: Remember: this is not a high protein diet.
The keto diet is high fat, low carb, and
moderate protein diet. Moderate is the key word here.
Tip 8: Embrace the fat. Eat fat to lose fat that is
your new motto. Do not shy away from the fat because it is your ticket to a
healthier you.
Common Keto Diet
Mistakes You Should Avoid
Nobody is
perfect, and no diet is perfect. As you adopt this diet for good health and
weight loss, you are bound to make several mistakes; this is normal. The best
way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of
common keto diet mistakes dieters make:
Eating Too Many Carbs
There is no exact
definition of what ‘low carb’ means. Some would say it is simply anything under
100 to 150 grams a day simply because they get amazing results with this range.
However, this may be excessive if your aim is to have plenty of ketones in your
bloodstream. Most keto dieters go for under 50-grams of carbs per day to get
into optimal ketosis. Anything beyond that is termed as excessive.
Eating Too Much Protein
Remember: the
keto diet is all about protein moderation.
Impatience
As you adopt a
keto diet, you need patience: patience to get into ketosis and patience to
adapt to ketosis. Understand that previously, your body’s main source of energy
was carbs; now, it has to adapt to a new source of energy, fats. The body
requires time to do this; therefore, be patient.
Obsessing
Over The Scale
The number on
your weigh scale should not determine your keto diet success. Let this be the
least of your worries. Just live life and enjoy your diet. Weight loss will
happen; do yourself a favor and keep away from that scale.
Not Eating Enough Fats
The unrestricted
consumption of fats may seem excessive. However, the keto diet is a high-fat
diet. Just trust keto and enjoy the fat. However, you should eat the right kind
of fats, preferably monounsaturated and saturated fats.
Eating Processed Keto’ Foods
When you are on a
keto diet, always think about it this way: the intention is to eat natural
ingredients and not foods that come in wrappers such as Atkins bars and Quest
bars. Although you can occasionally eat these, the idea is for a large portion
of your diet (we are talking about 70-80% of your entire diet) to consist of
natural ingredients.
Being After A Quick Fix
If this is your
aim, do not start the diet. The Keto diet is more of a lifestyle change than a
short-term diet plan. Dropping a few pounds and then going back to your normal
bad eating habits will be a waste of time.
Indecisiveness
Half-heartedly
adopting the keto diet could be the worst thing you could do to yourself
because you are just wasting time. If you are not all in, you will not survive
through the temporary effects that come with adopting the diet. Decide on what
you want and think of everything you will gain by going keto to keep you
motivated.
Are You Ready Master Everything There Is To Know About The Keto Diet?
Breakfast Recipes
1. Egg Salad
Serves 6
Ingredients
1/3 cup of finely
minced white onion
½ cup of
mayonnaise
12 large eggs
1-teaspoon salt
½-teaspoon ground
mustard
2 tablespoons
melted butter
1-teaspoon black
pepper
Instructions
1. Place eggs in
a pot of water. Let this boil for 10 minutes, pour the water from the pot, and
replace it with cold water. Let the eggs sit in the water for 2 to 3 minutes.
2. Take out the
eggs and peel them. Using an egg slicer, chop the eggs into ¼-inch pieces. Add
the remaining ingredients and refrigerate until ready to serve.
Total carbs: 1g
2. Keto Porridge
Serves 1
Ingredients
¼ cup of crushed
almonds
½ cup of hemp
seeds
1 tablespoon of
xylitol
1 cup of
non-dairy milk
2 tablespoons of
freshly ground flax seeds
¾-teaspoon pure
vanilla extract
½-teaspoon ground
cinnamon
1-tablespoon chia
seeds
Topping
1 tablespoon of
hemp seeds
Instructions
1. Mix
ingredients except the topping and the almonds in a saucepan and stir well
until they are properly mixed.
2. Heat this over
medium heat until it begins to boil lightly. Stir once and let it cook for 1 to
2 minutes.
3. Remove from
the heat, add in the ground almonds, and pour into a bowl. Add toppings then serve
right away.
Net carbs per
serving: 4g
3. Avocado Salmon Breakfast
Serves 1
Ingredients
60 grams of wild
caught smoked salmon
2 tablespoons
virgin olive oil
Celtic sea salt
Juice of 1 lemon
30 grams of
fresh, soft goat cheese
1 ripe organic
avocado
Instructions
1. Cut the
avocado in half and remove the seed.
2. In a food
processor, process the other ingredients until coarsely chopped.
3. Place the
cream inside the avocados then serve. Alternatively, you could also cut the
avocados into cubes and the salmon in small pieces and mix them up together.
Add the rest of the ingredients with the goat cheese and mix well.
Net carbs per
serving: 4g
Keto Main Meals
4. Spaghetti Squash Casserole
Serves 4
Ingredients
Sea salt and
black pepper, to taste
3 ounces of
Italian salami, thinly sliced
½ teaspoon of dried Italian seasoning
4 tablespoons of
butter
½ cup of organic
tomatoes, diced
1 large spaghetti
squash, halved and seeded
1 cup of onion,
diced
A handful of
Italian flat-leaf parsley, roughly chopped
4 large pastured
eggs
2 cloves of garlic, minced
½ cup of Kalamata olives, halved
Instructions
1. Heat oven to
400 degrees and place spaghetti squash on rimmed baking sheet, cut side up.
Spread 1 tablespoon of butter on each half and sprinkle with black pepper and
salt. Bake for about 45 minutes to 1 hour.
2. As the
spaghetti bakes, heat a skillet and add remaining butter to it. Once melted,
add onions, garlic, pepper, and salt to taste. When the onion starts turning
golden, add the salami and tomatoes.
3. Sauté for
about 10 minutes and add in the olives.
4. Once done,
scrape off the flesh from the spaghetti squash and mix it with the onion
mixture. Create four wells in the mixture and crack an egg onto each.
5. Place pan in
oven and bake the egg whites cook through. Just before serving, sprinkle some
fresh parsley.
Net carbs per
serving: 13.25g
5. Tuna Salad
Serves 1
Ingredients
1-tablespoon
virgin olive oil
1 head lettuce
Salt taste
1 tablespoon
fresh lemon juice
140g of tinned
tuna
2 tablespoons mayonnaise
1 medium spring
onion
2 organic
hard-boiled eggs
Directions
1. Tear up the
lettuce, wash, and then drain.
2. Spread the
leaves at the bottom of your serving bowl and place the shredded tuna on top.
3. Place the
mayo, fresh chopped onions, and the boiled egg on top. Mix well, drizzle with
olive oil and enjoy.
Net carbs per
serving: 3.9g
6. Ginger Beef
Serves 2
Ingredients
2 sirloin steaks
cut into strips
1 clove of
garlic, crushed
1-tablespoon
olive oil
4 tablespoons
apple cider vinegar
1 small onion
Salt and pepper
1 teaspoon ground
ginger
2 small diced
tomatoes
Instructions
1. Add oil to a
skillet and cook the steak over medium-high heat until brown.
2. Once the
steaks are well seared, add in tomatoes, onion, and garlic.
3. In a bowl,
stir ginger, pepper, vinegar and salt and stir.
4. Cover, lower
the heat and simmer until the liquid evaporates. Serve and enjoy.
Net carbs per
serving: 3g
7. Keto Casserole
Serves 4
Ingredients
1 package cream
cheese
½-cup low sugar
ketchup
½ pound corned
beef
2 cups Swiss
cheese
1 can sauerkraut
½ teaspoon of
caraway seeds
2 tablespoons of
pickle brine
½ cup of mayo
Instructions
1. Heat oven to
350 degrees.
2. In low heat
place pan, melt cream cheese; add ketchup and mayo.
3. After a few
minutes, add the sauerkraut, beef, and Swiss cheese. Mix until the cheese
melts.
4. Remove from
the heat and mix with the pickle juice. Pour this into a greased dish and top
with the remaining Swiss cheese.
5. Garnish with
caraway seeds. Place in the oven until the cheese melts and enjoy.
Net carbs per
serving: 6g
8. Keto Pork Chops
Serves 2
Ingredients
1 medium star
anise
1 tablespoon of
almond flour
4 boneless pork
chops
½ teaspoon of
five spice
½ tablespoon of
sugar-free ketchup
1 ½ teaspoons soy
sauce
4 halved garlic
cloves
½ tablespoon of
chili paste
1 stalk of
lemongrass
½ teaspoon of
peppercorns
1-tablespoon fish
sauce
1-teaspoon sesame
oil
Instructions
1. Put the pork
chops on a flat table and use a rolling pin wrapped in wax paper to pound the
pork chops into ½-inch thick pieces.
2. Grind
peppercorns and anise in a blender (or mortar and pestle) to a fine powder.
3. Add the garlic
and lemongrass to the blender or pound to a puree.
4. Add the fish
sauce, sesame oil, soy sauce, and five-spice powder then mix well.
5. Season the
pork chops, place them on a tray, add the marinade, and then turn over to
ensure the pork chops are well coated. Cover and leave for about 1 to 2 hours.
6. Place a pan on
high heat, add oil, and then coat the pork chops lightly with almond flour.
7. Place the
coated chops in the pan and cook both sides (about 2 minutes on each side).
8. When done, cut
the chops into several strips.
9. To make the
sauce, mix together sugar-free ketchup and chili paste. You can serve with
Parmesan green beans.
Net carbs per
serving: 6g
Keto Snacks
9. Zucchini Hummus
Makes 3 cups
Ingredients
½ cup of fresh
lemon juice
1½ teaspoons of
cumin
4 tablespoons of
olive oil
2 organic chopped
zucchinis
1 teaspoon of sea
salt (or to taste)
1 cup of raw
tahini
½ cup of raw
sesame seeds
Instructions
1. Start by
soaking the sesame seeds for about four hours.
2. Drain them and
dump all the other ingredients in a blender. Blend on high speed as you scrape
the sides.
Serve with carrot
or vegetable sticks.
Net carbs per
cup: 3g
10. Parsnip Chips
Makes 4 cups
Ingredients
2 medium
parsnips, peeled & sliced
Salt
Oil for frying
(your choice)
Instructions
1. Heat oil to
350 degrees and add parsnip chips in small chunks.
2. Cook for 20 to
30 seconds until the chips are golden brown. Place on paper towels and sprinkle
with sea salt and kosher.
Net carbs per
cup: 4g
11. Sugar-Free Turtles
Makes 24
Ingredients
½ cup of organic
heavy whipping cream
6 tablespoons of
organic butter
1 cup of Swerve
confectioners
2 dark chocolate
bars, chopped finely
24 whole pecans
Instructions
1. Heat butter in
a saucepan.
2. Add cream and the swerve to the pan. Whisk
until the sauce is smooth.
3. Pour it into a
glass mason jar and let it cool at room temperature. Store it in the fridge for
up to two weeks.
4. Once cooled a
bit, place a tablespoon on a cluster of pecans and place in the fridge to set.
5. Meanwhile,
chop dark chocolate bars and heat in a double boiler
until chocolate melts. Drizzle this over the cool caramel covered pecans and
enjoy.
Net carbs per
turtle: 3.7g
12. Protein Bagel
Makes 12 bagels
Ingredients
¼ teaspoon of
Celtic sea salt
¼ cup of melted
coconut oil
½ cup of vanilla
egg white protein powder
2 tablespoons of
coconut flour
½ teaspoon of
guar gum
2 teaspoons of
blueberry extract
1 teaspoon of
baking powder
10 eggs
Instructions
1. Heat oven to
350 degrees F.
2. Mix
ingredients in bowl
3. Spoon the dough
into a greased donut mold; place on a cookie sheet and allow them to bake.
Net carbs per
bagel: 1g
13. Kale Chips with Lime
Serves: 2
Ingredients
1-teaspoon soy
sauce
1-teaspoon fish
sauce
2 tablespoons of
olive oil
1 tablespoon
Sriracha
1 bunch of kale,
washed well
Juice of half a
lime
Instructions
1. Heat oven to
350 degrees.
2. Chop the stem
off the kale. Break them into chip-sized pieces and thoroughly dry them.
3. In bowl,
combine lime juice, Sriracha, olive oil, fish sauce, and soy sauce and mix.
Taste for saltiness and hotness and adjust as desired.
4. Pour the
dressing over the kale to coat the chips. Spread the leaves over 2 cookie
sheets (greased) but do not overlap them.
5. Bake for 10 to
12 minutes as you monitor them.
Keto Drinks
14. Raspberry Avocado Smoothie
Serves 2
Ingredients
½ cup frozen
unsweetened raspberries
3 tablespoons of
lemon juice
2 packets swerve
sweetener
1 ripe avocado
1 1/3 cups water
Instructions
1. Add
ingredients to a blender and blend until smooth.
Net carbs per
serving: 4g
15. Chocolate Green Smoothie
Serves 2
Ingredients
¼ cup of cocoa
powder
1 tablespoon of
granulated stevia (or sweetener of choice)
½ cup of frozen
boysenberries (or berries of choice)
100g of spinach
1 cup of coconut
cream
Instructions
1. Add everything
to a blender and blend.
Net carbs per
serving: 5.2g
16. Vanilla Almond Milk Shake
Serves 1
Ingredients
¾ cup of
unsweetened almond milk
¼ cup of vanilla
protein powder
½ cup of avocado
1 cup of crushed
ice
2 tablespoons of
cream cheese
¼-teaspoon of
mint extract
4 tablespoons of
Erythritol
½ teaspoon of
Celtic Sea Salt (for minerals)
1 teaspoon of
stevia glyceride
Instructions
1. Place
ingredients in a blender and blend until smooth.
Net carbs per
serving: 2.1g
17. Detox Smoothie
Serves 4
Ingredients
2 tablespoons of
fresh parsley
1 tablespoon of
Swerve
1 cup of raw
cucumber, peeled then sliced
½ cup of kiwi
fruit, peeled then chopped
1 cup of mixed
berries
4 cups of
filtered water
1 tablespoon of
fresh ginger-peeled then chopped
½ Hass avocado
1 cup of romaine
lettuce
Instructions
1. Combine ingredients in a blender and blend until smooth. Serve
cold.
Net carbs per serving: 4g
18. Green Tea Shake
Serves 2
Ingredients
2 teaspoons of Swerve Sweetener or granulated Erythritol
½ cup of Greek yogurt
1 tablespoon of hot water
1 teaspoon of match green tea powder
½ medium avocado
¼ cup of vanilla whey protein powder
1 ¼ cups of unsweetened almond milk
Instructions
1. Place in a blender and blend until smooth.
Net carbs per serving: 6.5g
19. Almond Raspberry Smoothie
Serves 1
Ingredients
20 almonds
½ cup red raspberries
1 tablespoon protein powder
2/3 cup almond milk
Instructions
1. Combine the ingredients in a blender; pulse until smooth.
2. You can add ice as you blend. Serve immediately.
Net carbs per serving: 6.3g
Conclusion
As you have seen, other than a rapid
fat loss, the keto diet also has many other health benefits. Most importantly,
you now have multiple delicious recipes based on Top Keto Foods to try out
anytime!
Variety is the spice of life. With the variety of foods to choose
from, you can easily get into the Keto Lifestyle in an easy, painless and hassle-free manner. Making it a new way of life
– For both physical and mental wellness.
Your journey to a leaner, healthier you in only one step away.
Are You Ready Master Everything There Is To Know About The Keto Diet?
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