HelloKeto

Try to have about 15-20 grams of fiber a day. Consuming the adequate amount of fiber will help keep your gut healthy.

Some example of foods high in Fiber are:
- Avocado
- Chia Seeds
- Pecans
- Almonds
- Flaxseed
- Coconut

How long can it take to enter Ketosis?

Your body will reach ketosis when you drastically reduce high-carb intake to less than 50 grams a day. Generally, most people tend to reach ketosis in 2-4 days. However, it can take up to one week.

One way to recognise that your body has entered ketosis is if you have any symptoms of the Keto Flu.

You can also calculate the ketone levels in your body through some tests.

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To persevere in the keto diet, you will need to learn to ignore your cravings. Eating the right foods in the right amounts and doing some exercise will help you achieve your goals. 💪

PCOS is a hormonal disorder which might cause excess male hormones in the female body. A ketogenic diet can help with PCOS symptoms through:
- Weight loss
- Hormonal balance
- Levels of fasting insulin

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It is recommended to manage your stress your stress levels when entering a ketogenic diet. High stress levels can affect your body’s ability to enter or maintain ketosis.

Excess fat can cause diabetes and a ketogenic diet can help with diabetes through fat loss which is usually linked to the disease. It is also likely to improve the general blood sugar management.

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Wondering how to substitute your sweet treats?

Here are some amazing sweeteners that you can enjoy guilt free:
- Stevia
- Xylitol
- Monk Fruit Sweetener
- Sucralose
- Erythritol
- Yacon Syrup

The ketogenic diet can decrease LDL cholesterol (“bad” cholesterol) and increase your HDL (“good” cholesterol) compared to other low-fat diets.Sometimes, high blood pressure can be linked to being overweight or obese. In such cases, a keto diet is doubly beneficial, as it is also highly effective for weight loss.

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During a ketogenic diet, your body may start to lose electrolytes. Therefore, you need to replace the amount of sodium lost from your body. You can use 1-1.5 teaspoons of unrefined salt every day. Sprinkle some in your water and your meals.

When you are on a keto diet, it is recommended that the carb sources should be mostly nuts, vegetables, and dairy. 

Examples of food you should avoid are:

- Grains: wheat, rice, corn, cereal
- Starchy tubers: yams, potato
- Sugars: maple syrup, honey, agave
- Fruits: bananas, apples, oranges

Comment if you have already tried the ketogenic diet 🥑

Here are some tips that can help you avoid the keto flu
1. Drink More Water
2. Use More Salt
3. Get More Minerals
4. Decrease Your Protein Intake
5. Try Another Low-Carb Diet

Being in calorie deficit has also proven to help loose weight effectively. The two ways to do so include:
1. Eating fiber-rich and protein-dense food because of how filling they are.
2. Removing all calorie-dense processed foods.
The low-carb keto diet meets the two criteria above! It comprises highly filling foods such as meat and fiber-rich vegetables while cutting all processed carbohydrates from your diet.

Which one would you go for? 😋

Coconut oil and extra virgin oil are less vulnerable to oxidation at high temperatures. Extra virgin oil is the healthiest and most stable option. You can buy them in bulk to cook or drizzle on your keto meals.

Clean keto diet consists of high-quality and keto-friendly food items. While dirty keto diet focuses more on convenience and the food quality is not important as long as it is keto friendly.

While dirty keto is still keto-friendly, the food sources are not as nutritious as clean keto.

Both diets will help you effectively enter ketosis. Which one would you prefer? 🤔

Here are a few tips to help you save money on a ketogenic diet without eating boring or bland meals:

- Shop locally
- Shop in season
- Prepare your meals in advance
- Buy your ingredients in bulk
- Cook and freeze your meals

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Ketogenic diets are effective as they help your body regulate blood sugar and cholesterol levels by limiting the amount of refined sugar and carbohydrates consumed daily. This is partly thanks to the fact that a ketogenic diet can help reduce metabolic syndrome!

Have you tried a Keto Diet so far? 🥑

Hi, it's me Kito ! I wanted to share my keto-friendly morning routine with you. I make sure to wake up at 6AM every morning (never press snooze). Next thing, I have a glass of warm lemon water for my gut and I would meditate for 10 mins. Then, it's Breakfast Time ! Depending on my mood and appetit, I would sometimes have bacon & eggs or some chia pudding. After feeling fully recharged, I would get ready for a productive day of work.😄🥑🌞

Tracking your ketones level will help you tweak your diet so that you can achieve and keep a state of healthy nutritional ketosis. Some methods that you can use to track your ketones are by using breath, blood, or urine tests.

At the start of your keto journey, you might experience what is known as the Keto Flu. This is a very common occurrence that comes from your body’s transition from burning carbs to burning fat instead. Some symptoms include, diarrhea, constipation, or digestive issues, dehydration or dry mouth.

Have you very experience the Keto Flu? Comment your worst symptoms and how you dealt with it. 🤧

Macros, or macronutrients, are the fats, proteins, and carbs that supply energy to your body throughout the day. By tracking your intake of these three main components, you can alter your diet to achieve ketosis and start burning fat more effectively. Some of the best ways to track your keto diet macros include keeping a journal, following a set diet, and using a calorie or macro tracking app. 🔎

Here’s some of the most popular types of ketogenic diets:

𝐓𝐡𝐞 𝐒𝐭𝐚𝐧𝐝𝐚𝐫𝐝 𝐊𝐞𝐭𝐨
It follows the typical 75-20-5 split of fats, proteins, and carbohydrates.

𝐓𝐡𝐞 𝐌𝐂𝐓
These MCTs, compared to long-chain triglycerides, have more ketones per gram and can be added by including coconut oil into a standard ketogenic diet.

𝐓𝐡𝐞 𝐂𝐊𝐃
A Cyclical Ketogenic Diet involves cycling through days where more carbohydrates are consumed. It is a great option for dieters who live very active lifestyles or are athletes.

Kito started where you are today. Unmotivated, unhealthy, and unable to shake the feeling that life just isn’t meant to feel like this. Kito wanted to break away from the endless, vicious cycle of his unhealthy choices. So, Kito decided to take a 360° turn in his diet and after months & months of unsuccessful diets, he decided to try the ketogenic diet. Bingo! He discovered a new way to enjoy the foods that he loves while also being healthy, and that was a GAMECHANGER ! 🥑

You need to carefully track your protein macros to make sure you’re not consuming too much or too little protein. Too much protein could lead to lower ketone levels in your body because it suppresses ketone production. Too little could lead to losing valuable muscle mass. 🍳

You can completely change your life by giving your body exactly what it needs to perform optimally with a ketogenic diet. And here are some amazing benefits that you will have :

1. It’ll Help You Lose Weight
2. It Increases Your Energy Levels
3. They’re Suited for People with Metabolic Diseases
4. They Could Help Parkinson’s Sufferers Reduce Their Risk of Alzheimer’s
5. They Could Play a Role in Cancer Therapy

This diet involves limiting your carb intake to about 20 to 50 net grams of carbs per day. This effectively lowers your insulin levels and blood sugar, which means that your body releases the stored fatty acids which are then converted into ketones by your liver.

Ketosis is a metabolic process that turns fat into ketones. Ketones, also known as ketone bodies, are compounds that can be used as your body’s main source of energy. When you follow a diet that promotes ketosis, you’ll be able to unlock an endless list of benefits.

During a Keto diet, it is essential that you up your fat intake. Make sure that you are having healthy fats such as : Avocado Oil, Coconut Oil, Olive Oil, Butter, Nuts, Chia seeds, Flax seeds, Eggs and Greek yogurt. 🫒🥚🧈

A Keto Diet is a low carb, high fat diet that will help you achieve ketosis. During this process fats will be converted into ketones which has a direct impact on weight loss and helps control insulin levels. 🥑