instant keto at the same time but so many people are going overboard with it and I just want to remind you guys to bring it back to the Whole Foods bring it back to the foods that we are naturally designed to eat that we were born to eat that we thrive on that the slimmest populations in the world thrive on that can be a really great place to start so I'm talking the whole grain such as the brown rice the oats the potatoes the sweet potatoes of course I'm talking occasionally some nuts and seeds as I've mentioned earlier on and of course the fruits and the veggies too so base most to your meals around those things sure have you know