KETOGENIC DIET A beginner's complete guide TO KNOW ABOUT ... · An individual following the TKD...
Transcript of KETOGENIC DIET A beginner's complete guide TO KNOW ABOUT ... · An individual following the TKD...
MarggieO'Hara
Abeginner'scompleteguidetoketodiet
EVERYTHINGYOUNEEDEVERYTHINGYOUNEEDTOKNOWABOUTTHETOKNOWABOUTTHEKETOGENICDIETKETOGENICDIET
COMMUNICATION&DATAVISUALIZATION
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Contents
AlltheBenefitsoftheKetogenicDiet
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WhatcanIEatonaKetoDiet
Effectivetipstoreachketosis
DifferenttypesofKetoDiets
Whathappenstothebody
10KetoFlu
02KetomacrosandHowtocountthem
04HowdoIknowIaminketosis?
07Exerciseonaketogenicdiet
05Whataremacros?
11CommonSideEffectsonaKetoDiet
12OtherLessCommonSideEffectsonaKetoDiet
13Howtoeatcheaponketo?
14KetoFrequentlyAskedQuestions
08Dangersoftheketodiet
AlltheBenefitsoftheKetogenicDiet
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1WEIGHTLOSSWITHLESSEFFORTStudiesshowthatinthelongtermtheketogenicdietisverypowerfulforweightloss,comparedtoalow-carb,low-caloriediet.Peoplelosttwotimesmoreweightonaketodietthanthosefollowingaclassinglow-fatdiet
2STABILIZEDBLOODSUGARConsiderembarkingaketogenicwayoflife,ifyouarepre-diabeticoralreadyhavetype2diabetes.Manypeopleintheketocommunityhavehadgreatsuccessmanagingthediseasewithaketodiet.
3MENTALCLARITYByeatinglowcarbfoods,youavoidthespikesinbloodsugar,meaningthecognitivefunctionsareimproved.Thehumanbrainworksmoste cientlyande ectivelyinastateofketosis.Fuellingthebodywithareliableandconstantenergysource,youwillhaveenergyalldaylong.
4REGULATEANDLOWERAPPETITELEVELSStudiesshowpeoplethatarefollowingaketogenicdietwithoutrestrictingcaloriesandeattosatietyexperiencelesshungerandthereforeeatfewercalories.
5CONTROLSEIZURESINCHILDHOODEPILEPSYTheKetogenicdietwasintroducedinthe1920sforthetreatmentofepilepsy.Nutritionalketosisisusedsincethentocontrolseizuresinchildhoodepilepsye ciently.
6INSULINRESISTANCE
Studiesshowthatfollowingalowcarbketogenicdiethelppeoplelowertheinsulinlevelstonormalranges,makingonelesslikelytodeveloptype2diabetes.
WhatcanIEatonaKetoDiet?
Meats–pork,poultry,fish,beef,lambEggsLeafyGreens–spinach,kale,Vegetablesthatgrowabove–broccoli,cauliflower,cabbage,mushroomsHigh-fatdairy–butter,hardcheeses,highfatcreamNutsandseeds–macadamias,almonds,pecans,walnuts,sunflowerseedsAvocadoBerries-raspberries,blueberries,blackberries,etc.Sweeteners–stevia,allulose,erythritol,monkfruit,tagatose,inulinOtherfats–coconutoil,high-fatsaladdressing,saturatedfats,etc.
KetoMacros&Howtocountthem?
Gettingtounderstandwhatarethemacrosaccordingtoyourgoalsisessentialtohavegreatsuccessonaketodiet.
Proteinisanessentialmacrothatshouldyoushouldalwaysreach.Eatingtoolittleproteinleadstomusclelossandovereatingproteincankickyououtofketosis.
Thefatintakedependsonyourgoals.Noteveryoneisontheketodietforweightloss.Somepeoplearefollowingtheketodietasatreatment/controlfordifferentdiseases.
TofindouttheNETcarbs,subtractthefiberandsugaralcohols(ifintheproduct)fromtheTOTALCarbs.
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Vegetablesandtheketogenicdiet
It’sbettertochoosethedarkleafygreensandvegetablesthatgrowabovetheground(theyarelowerincarbs).Usually,youwillservethevegetablesasasideforprotein.
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WhatfruitscanIeatonaketodiet?
Mostfruitsarehighinnaturalsugars(fructose),anditwouldbebesttoeatinmoderation.
Asageneralrulesticktoberriesandlimittheservingsizeto30gorless.Focusongettingyournutrientsfromvegetablesandeatfruitasatreat.
Vegetable ServingSize NetCarbs
Lettuce 1cup 0.5
Spinach 1cup 0.3
Cauliflower(cooked) 1cup 1.1
Cabbage(raw,shredded) 1cup 2.2
Broccoli(fresh) 1cup 3.6
Kale(raw) 1cup 0.8
GreenBeans(Boiled) 1cup 5.85
Zucchini(Cooked) 1cup 3
Eggplant(cooked) 1cup 6.1
BokChoi 100g 1.2
Fruit ServingSize NetCarbs
Avocado 1/2halfofanavocado 1.8
Blackberry 3/4cup 4.3
Raspberry 3/4cup 5.4
Strawberry 3/4cup 5.44
Blackberry 3/4cup 4.3
EffectiveTipstoReachKetosis
1. Restrictthecarbohydrateintaketolessthan20gnetgramsperdayorlessandstaybelow35gtotalcarbs.
2. Limittheprotein.Whenyouarefollowingaketodiet,youshouldeattheproteinbasedonyourneeds.Overeatingprotein(eatingmorethanyourbodyneeds)cankickyououtofketosis.
3. Eatasmuchfatasyoucan.ForgettheconventionaldietingrulesandstarttoincorporateasmanyhealthyfatsinyourdietLeafyGreens–spinach,kale,
4. Avoidsnacking.Toreachketosisfasterandloseweight,weneedtoavoidinsulinspikes,therefore,stopsnacking,especiallywhennothungry.
5. Addsomepsychicalactivity.Anyexerciseishighlyrecommendedontheketogenicdietbecauseit’sagreatwaytoincreasetheketoneproductionslightly.
6. StressLess.Cortisolisahormoneproducedbytheadrenalglandsandhelpsthebodytomanagestress.Thestresshormonecaninterferewiththehungerhormones:GhrelinandLeptin.
7. Sleepenough.Irecommendahealthy8-hoursleepifyouwanttohavethebestresultswiththeketogenicdiet.
8. Usesupplements.Sometimeswedon’tgetourdailyrequirementsonlyfromfoods.Whilenotnecessary,supplementscanhelpyoureachketosisfaster,reliefthesymptomsofketofluandimprovetheoverallketoresults.
HowdoIknowIaminketosis?Frequenturination.Sinceyouarenoteatingahighamountofcarbohydrates,theinulinlevelsarelowered.Thiswayyourbodywon’tretainsaltandwater.Thekidneysbegintoexcreteanyexcessfluidinthebody.That’swhyyouneedtovisitthebathroomoften.StinkyBreath.Acetone,theprimaryketonebodyinthebreathiseliminatedduringketo-adaptation.Thebadbreathistemporary,anditwillgoawayafteryoubecomeadaptedtouseketonesastheprimaryfuel.LowerHunger&IncreasedEnergy.Whenyouareinketosisand‘survived’theketoflu,yourbodyrunsonbothbodyfatanddietaryfat.Youwillnoticeyoucanresistmuchlongerwithoutbeinghungry.DryMouth.Excretingsomuchexcesswaterfromthebodyleadstoadrymouthandaneedtodrinkmorewater.Drinkenoughwaterandkeepelectrolytes(Sodium,potassium,chloride,calcium,magnesium)levelsundercontrol.
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Ketosisisanexcellentwaytolosebodyfatandimproveyourhealth.Ketosishappenswhenthefoodintakeis very low (fasting), or when the carbohydrate intake is limited. When it doesn’t have enoughcarbohydrates available (glucose), your body uses its own fat stores for energy.During thisperiod,ketonesareproducedfromthebreakdownoffatsintheliver.
WhatareMacros?
Thethreemain“macros”(macronutrients)arecarbohydrates(carbs),protein,andfats.Useanonlineketocalculatortocheckwhataretheoptimalmacrosaccordingtoyourspecificgoals,currentweight,age,gender,levelofactivity,etc.
Generally,themacronutrientratiovarieswithinthefollowingranges:
CaloriesfromCarbs:5-10%CaloriesfromProtein:20-25%CaloriesfromFat:70-80%
Forideasandinspirationonhowtoreachyourmacros,takealookatourketorecipes.Ifyoudon’twantdealwiththemealplanning,considergettingdetailedshoppinglists,mealplans,andfreecoachinginmyKetoforAcceleratedFatLossProgram.
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DifferenttypesofKetoDiets
IsyourfinalgoaltobuildmusclemasswhileonKeto?Youwillneedtoincreaseyourproteinintakeupto1.0-1.2g.perkiloofbodyweight.
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StandardKetogenicDiet(SKD):This is themostcommonketodiet type. It’s thebestapproach if fat loss is your goal. The vast majority of people follow the standardketogenicdiet.Stickwith lessthan20gnetcarbsperday,moderateprotein intakeandupthefatintake.TargetedKetogenicDiet (TKD): The TKD is best for people who need more energyaround workouts time. An individual following the TKD approach increases the carbsbeforeaworkout.Cyclical Ketogenic Diet (CKD): The CKD means restricting carbs to a minimum forseveraldaysfollowedbyadayortwoofeatinghighcarb.This iscalled“carb-loading”.Thisvariationoftheketodietisbestforbodybuildersorathletestohelpwithweightlossbuildingleanmass.
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ExerciseonaKetogenicDiet
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Exerciseisawellbeingtoolbeforebeingaweightlosstool.Physicalactivitymakesmostpeoplefeelbetterbyonlygettingamoderateamountoftraining.
Reasonstoexerciseonaketodiet:
Loseweight(bodyfat)
Getinshape
Stayhealthy
Lookgoodandfeelgood
Improvestrengthandflexibility
Buildmuscle
A2014studytestedoff-roadcycliststodeterminethelong-termeffectsoftheketogenicdietonperformanceandexercisemetabolism.Theketogenicdietmadefavorablechangesinbodymassandbodycomposition.
Numerousstudieshaveshownthatketo-adaptedathletesperformedbetteronalowcarbdietandlostasignificantamountofbodyfat.
SeveralrecentstudieshaveshownthatCrossFitathletescanstillperformwellonaketogenicdietwhileimprovingthebodycomposition.
Onestudyfoundthataftersixweeksonaketogenicdiet,menandwomanathletessignificantlydecreasedbodyfatmass(-6.2pounds),maintainedmusclemass,andimprovedoverallperformance.
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DangersoftheKetoDiet
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Commonmisinformationaboutketosisisthatpeopleconfuseitwithketoacidosis.
Ketoacidosisisararemedicalconditionthatmostlyhappenstopeoplewithtype1diabetes.Whatyouneedtoknowisthatketosisandketoacidosisarenotthesamethings.
Doeseatingalowcarbdietcauseketoacidosis?
Infact,ketoacidosisisalife-threateningmalfunctionofthebody,whenketoneproductionisimbalancedandexcessive.Itiscausedwhenveryhighbloodsugarandveryhighlevelsofketoneshappensimultaneously.
Thegraphbelowshowsthesignificantdifferenceinthenumberofketonesinthebloodbetweenketosisandketoacidosis.
What’simportanttorememberisthatketoacidosisisnotusuallyseeninhealthyindividualsgoingonaketogenicdietorevensupplementingwithexogenousketones.
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Whathappenstothebody
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Yourbodyisusedtoburnglucoseforenergy.Whenyoudrasticallycutthecarbohydrateintake,yourbodyisconfusedandhastolearnhowtousefattyacidsforenergy.
Whenyourbodyhastodealwiththeemptyglucosestores,ithastocreateanewpackofenzymes.Adaptingtotheketogeniclifestyleandswitchingfromrunningoncarbohydratesasfueltousingfatandketonesarethenewfuelcantakeafewweeks.
Havepatiencetotrulyketo-adaptandrememberallthehealthbenefitsyouwillexperience.Onceapersonisketo-adapted,thebodytendstobalanceoutandregulateallthebiologicalprocesses.
Haveyouevertriedalowcarbdietandfeltsickinthefirstdays?Apartofthetransitioningtorelyingonfatincludessomesymptomslikeheadaches,dizziness,nauseaandfeelinglight-headed.
Mostofthetimeallthesesymptomssuggestalackofelectrolytes,duetothediureticeffectofketosis.Alongwiththeincreasedexcretionofwater,youalsolosemineralsfaster.Stayhydratedandkeepaneyeonthesodiumintake.
Salt-istheanswertobeatingthe“keto-flu”.Usesodiumasmuchaspossibleasitwillhelpwithwaterretentionandwiththekeepingtheelectrolytesatahealthylevel.
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KetoFlu
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Ketoflu,alsocalled‘inductionflu’isthemostcommonsideeffectforketobeginners-itmakespeoplefeelsickafter3-4daysafterstartingaketodiet.Transitioningtoaketogenicdietcanmakeyoutired,dizzy,exhausted,etc.
Themainreasonsfortheketoflu:
1. WithdrawalfromCarbs.Somestudiesshowthatsugars(carbohydrates)areasaddictiveas
cocaineandheroin.Yourbodyisnotusedtoprocessahigherintakeoffatandneedstocreateenzymestobeabletodothis.Inthewithdrawalperiod,manypeople(includingmyself)reportheadaches,irritabilityandincreasedcravingsforcarbs.Tomakethetransitioneasier,youcanstartbyslowlyreducingthecarbintake.Giveyourbodytimetogetusedtothenewfuel.
2. Electrolyteimbalance.AsImentionedbefore,ketohasadiureticeffect.Everytimeyougoto
thebathroom,alongwiththeliquids,youlotsofelectrolytes(sodium,magnesium,potassium).Thefactisthatonceyoureducethecarbintake,yourkidneysswitchfromretainingsalttorapidlyexcretingitalongwithasignificantamountofwater.Whatyoucandotofeelbetteristryingtodrinkbouillonforextrasalt,anddrinkmyketoelectrolytedrinkduringtheday.
Howlongdoestheketoflulast?
Drinkingsufficientwater(bonebroth)andreplenishingelectrolytes,whileeatingmorefatcanrealizemostofthesymptomsoftheketofluinlessthanaweek.Theprocesscantakemoreorlessdependingoneachperson.
Bonebrothalsohelpswithmaintaininganormalelectrolytelevel.Eating1-2cupsofbonebrotheverydayisessentialifyouwanttofeelenergizedwhilefollowingaketogenicdiet.
Thissoupmadeoutofboneshasimpressivehealthbenefits:itreducesjointpain,helpswithmuscle10
CommonsideEffectsonaKetoDiet
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Transitioningtoaketodietoftencomeswithafewsideeffectsthatareonlytemporary.SomeofthemIexperiencedmyselftoowhenIfirststartedtheketodiet,fiveyearsago.Drinkingenoughwaterandincludinghighinmicronutrientfoodsareagreatwaytomaketheadaptingtoahigh-fatdieteasier.
Readbelowsomeofthemostcommonsideeffectsandletmeknowifyoustruggledwithanyofitandwhatcureyouusedtobeatthem.
MuscleCramps
Musclecramps,usuallylegcrampsareprettycommoninthebeggingofastrictketogenicdiet.Itisasideeffectoftheketodietbeingdiureticandincreasedurination.Tome,itusuallyoccursbynighttime,butothersgetcrampsinthemorning.Whatyouhavetodoistodrinkmorewater,salteverythingandtakeamagnesiumsupplement.
Constipation
Beingnewtotheketodietcancauseconstipation,asyourdigestivesystemneedstimetoadapttothislifestylechange.
Here’swhatyoucandoifyouhavethispossiblesideeffect.
Drinkenoughwaterandincreasethesaltintake.Usually,themostcommoncauseofconstipationinketoisdehydration.Onequickandeasysolutionistomakesureyouaredrinkingwaterandsalteverythingyoueat.
Increasethequantityofvegetablesyouareeating.Makesureyouaregettingenoughvegetablestogethigh-qualityfiber.
IncludePsylliumSeedsHusksinyourdiet.AtrickIuseanddoesmiraclesistohaveonetablespoonpsylliumseedshuskswithalargeglassofwaterintheevening.
HeartPalpitations
Ifyouexperienceanelevatedheartrateinthefirstfewweeksoftheketodiet,it’snothingtoworry.Dehydrationandalackofsaltcancauseanelevatedheartrate.
Iftheproblempersists,youmayneedtoaddapotassiumsupplementtoyourdiet.
ReducedPhysicalPerformance
Sinceyourbodystilltriestoadapttoentirelyworkingonketones,youmayfeelweakinthefirstfewdays.Lotsofstudieshaveshownthatketodietsareeffectiveforenduranceinathletes.
Justbepatient,sticktoeating20-50gramscarbs,increasethefatintakeuntilyougetyourstrengthandenergyback.
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OtherLessCommonSideEffectsonaKetoDiet
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Somepeopleexperiencelesscommonsymptomsontheketodiet.Mostofthemarerelatedtobeinghydratedandhavingabalancedelectrolytesintake.Makesureyouaregettingenoughwaterandmicronutrients.
KetoRash
KetorashisasymptomIhaveexperiencedmyself.Itappearedallovermychestafterthreeorfourweeksoftheketogenicdiet.FromwhatIhaveread,there’snoexactcauseforprurigopigmentosa(thescientificnameofketorash).Therashwasitchy,redtobrowneczemaalmostpainfulwhentouched.
Theexactcausetheketorashisnotyetconfirmed,butthereareafewexplanations.
Someofthemincludeweightloss,sweating,candidadieoff,foodallergy,etc.Inmyopinion,theketorashistheeffectofthetoxinsthatarereleasedfromfatcellsduringdeepketosis.Thebestthingyoucando,ifyouareaffectedbytheketorashistowearclothesthatabsorbsweatandshowereverytimeafterphysicalactivity.
Tryincreasingthecarbintakeenoughtogetyououtofketosistoseeiftheketorashdisappears.
Breastfeeding
InourFacebookGroup“ketopregnancy-ketomommy”arealotofwomenthathavegreatsuccesswithketoandbreastfeeding.SomeofthemgotpregnantandmanagedtokeepthepregnancyafterbeingdiagnosedwithPCOS.Asabreastfeedingmom,youcaninspirefrom12k+ketomothersthataremakingthegroupasourceofdailymotivation.
IncreasedCholesterol
Theclassiceffectofaketodietoncholesterolisaslightlyincreased,mostlyduetoanelevationofthegoodcholesterol(HDL),loweringriskofheartdisease.
Theincreasedtriglyceridenumbersaretypicalofpeoplelosingweight.Asyougettoasteadyweight,theincreasesinthetriglycerideswillstop.
Thecholesterolprofileimprovesintwomoreways:lowertriglyceridesandlarger,fluffierLDLparticles.
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OtherLessCommonSideEffectsonaKetoDiet
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
HairLoss
Experiencinghairlosswhitinggoingonanewdietisacommonissue,andit’sonlytemporary.Makesureyouarenotrestrictingyourcaloriesandeatasmuchfatasyouneedtofeelgoodandsatisfied.Eatnutrientdense,deliciousketofoodstoavoidanynutrientdeficiencies.Isuggesttryingtoreducethestress,sleepatleast8hoursandtakeahigh-qualitymultivitamin.
Indigestion
Whentransitioningtoaketodiet,youmayexperienceindigestion,stomachpain,heartburn.Itmightbefrustratinghavingtheseissuessinceyouaremakinghealthierchoicesthanbefore.Trytoincreasethefatintakeslowly,makesureyouarewellhydrated.
Reducedtolerancetoalcohol
Thereisnoapparentreasonforthis,butyou’lllikelytoleratelessalcoholonketo.Drinkingalcoholonaketodietwillalsoslowdowntheweightlossprocess,asthebodyburnsthealcoholbeforeanythingelse.Drinkingalcoholalsoslowstheketoneproduction.
Howtoeatcheaponaketo?
Cleaningyourpantryandmakingspacefornewketostaplesmayseemexpensive,especiallyinthebeginning.Infact,inthelongterm,it’swaycheaperthanyoumaythink.Iwillsharewithyouafewtipsthathelpedmeshopsmartandsavemoneywhilecookingketomeals.
Planyourmealsandmakeshoppinglists.There’snobetterwaytobuyonlythethingsyouneedthanmakingaketomealplanahead.Takealookattheingredientsyoualreadyhaveinyourkitchen,goonlineandfindketorecipesthatyouwillloveeatingthenextweek.Makeashoppinglistwithalltheingredientsyouneed,purchasethemandcook.
Buybargains.Buyinginbulkoftencomeswithextradiscounts.Findingalocalbutchercanalsoreducethecosts.Buycheapercutsofmeat,theoneshigherinfatareusuallylessexpensivethantheleanmeats.Mealprepyourmealsanduseleftoversefficiently.Thiswayyouwillspendlesstimeinthekitchenandsavesomemoney.
Eathomemadeketomeals.Eatingoutcangetveryexpensive.Whencookingathome,it’seasiertoeathealthier,andyouwillmostlikelyusehigher-qualityingredients.Keepyourmealssupersimple.Includeprotein,vegetablescookedinlotsofhealthyfatstokeepyoufullforlonger.
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FAQ
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Whatcarbsarenotallowed?
Allgrains(wheat,oats,rice,etc.)
Mostfruits
Processedfoods
SweetenedandSugaryDrinks
“Low-fat”labeledproducts
SweetAlcoholicdrinks(beers,cocktails,flavoredliquors)
Starchyvegetables
Legumes(beans,chickpeas,etc.)
PastryProducts
HowcanItrackmymacros?
Manypeopleuseanonlineapp.IloveusingMyFitenssPaltotrackmycarbintake.Ithelpsyoutokeeptrackofalltheketomacrostomakesureyouareeatingenoughtoreachyourgoals.Ifyouaren’tusedtotrackingeverythingyoueat,itmaytakealittletoconfiguretheappandunderstandhowtouseit.
Icheatedandbingedoncarbs.WhatcanIdo?
Gostraightbackontrack,eatketofoodsanddon’tweighyourself.Thetemporaryweightgainisbecausewhenyouareeatingmorecarbs,yourbodyretainsmorewater.
Tryfindingoutwhatcausedyoutogiveuptheketodietandmakesomefatbombstocontrolyourcravings.Ifyouhavetroublestickingtheketodietalone,considerjoiningmyKetoforAcceleratedFatLossCommunity.
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JOINNOW
ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
Iamvegan/vegetarian,canIstilldoaketogenicdiet?
It’sabsolutelypossibletofollowaketogenicdietasavegetarianorvegan,butitinevitablyrequiresmorespecializedattentionthanastandardketogenicdietthatincludesanimalproducts.Avegandietneedsforsurespecificsupportwithsupplements.
Iamallergictoeggs/avocado/dairy,etc.,canIfollowaketodiet
Yes,youcanfollowthedietwithoutanyofthefoodsyouareallergicto,oryoujustdon’tlike.Manypeoplegodairy-freeforhealthreasons.Therearenoexactrules,andyoucancreateyourownketomealplanbasedonyourcurrenthealth.Aslongasyouarekeepingthecarbsattheminimum,moderatetheprotein,andupthefatintake,youwillbeinketosis.
DoIneedtoworkoutonaketodiettoloseweight?
Whilesomepeoplehavegreatsuccesslosingweightwithoutworkingout,includingsomephysicalactivitycanbebeneficialforyourhealth.Movingyourbodywillincreaseyourbody’smetabolism,andalongwithanutrient-denseketodiet,you’llseeexcellentresultsandkeeptheweightoffforgood.
Help!I'vehitaweightstall.WhatCanIdo?
Achaoticlifestylewithalotofstress,poorsleep,lackofexercisecanslowdowntheweightlossprocess.Keepinmindthatweightlossisnotalinearprotocolandthescaleisn’talwaysthebestmeasureofprogress.Youmaynotseeanyresultsonthescale,butifyourclothesarelooserthanbefore,you’reontherighttrack.Allyouhavetodoistokeepgoingandnotgiveup.Makesureyourmacrosarecalculatedaccordingtoyourcurrentstatusandwatchoutforanyhiddencarbsyoumaybeeating.
Youcanalsoreadamoredetailedlistofwhyyouarenotlosingweightonaketodietonmyblog.
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KETOFORACCELERATEDFATLOSSPROGRAM
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ExerciseonaKetogenicDiet
Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.
HowitWorks?
1. PurchasetheKetoProgramhere.
2. ReceiveinstantaccesstoallthefilesincludedalongwithaninvitationtojointheFreeKetoCoachingGroup.
3. Downloadallthefilesyoureceivedbye-mail.
4. Startcookingandshareallyourmealphotos,struggles&achievementswithmeandthegroup.
5. TagmeonInstagram@LowCarbSparkor#KetoforAcceleratedFatLosssowecaninspiremorepeopletogethealthy.
EACHMEALPLANCONTAINS
✓4weeksofMouthwateringRecipesMealPlan
✓Allmacroscalculatedforacceleratedfatloss
✓WeeklyShoppingLists
✓TheUltimateStart-UpGuide
✓Easytofollow,singleservingsrecipeguide
HowitWorks?
1. PurchasetheKetoProgramhere.
2. ReceiveinstantaccesstoallthefilesincludedalongwithaninvitationtojointheFreeKetoCoachingGroup.
3. Downloadallthefilesyoureceivedbye-mail.
4. Startcookingandshareallyourmealphotos,struggles&achievementswithmeandthegroup.
5. TagmeonInstagram@LowCarbSparkor#KetoforAcceleratedFatLosssowecaninspiremorepeopletogethealthy.
EACHMEALPLANCONTAINS
✓4weeksofMouthwateringRecipesMealPlan
✓Allmacroscalculatedforacceleratedfatloss
✓WeeklyShoppingLists
✓TheUltimateStart-UpGuide
✓Easytofollow,singleservingsrecipeguide
✓AccesstoourprivateFacebookgroupforFREEcoaching,support,motivation,andamazingketocommunity
✓WeeklyOverviewofAllMeals(Privatecoaching)
✓Printablemealplannerorganizertotrackyourprogress
✓SpecialBonusesforallthemembers
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