How does keto cycling work. What are the potential benefits and risks of keto cycling. Can keto cycling help you stick to a ketogenic diet long-term. Is keto cycling safe for everyone.

Understanding the Basics of the Ketogenic Diet

The ketogenic diet, commonly known as keto, has gained significant popularity in recent years as a weight loss strategy. This high-fat, low-carbohydrate diet aims to induce a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. But what exactly does this entail?

On a standard ketogenic diet, individuals typically consume:

• 70-80% of calories from fat
• 20-25% of calories from protein
• 5-10% of calories from carbohydrates

This dramatic reduction in carbohydrate intake forces the body to switch from its preferred energy source (glucose) to ketones, which are produced from the breakdown of fat. While this metabolic shift can lead to rapid weight loss and improved blood sugar control for some people, it’s not without its challenges.

The Challenges of Maintaining Ketosis

Entering and maintaining a state of ketosis can be difficult for several reasons:

1. Strict carbohydrate restriction (usually 20-50g per day)
2. Potential nutrient deficiencies
3. Social limitations when dining out or attending events
4. The infamous “keto flu” during the initial adaptation period

These factors can make the ketogenic diet challenging to sustain long-term, leading many to seek more flexible alternatives. This is where keto cycling comes into play.

Keto Cycling: A More Flexible Approach to Ketosis

Keto cycling, also known as carb cycling, is a modified version of the standard ketogenic diet that allows for periodic increases in carbohydrate intake. This approach aims to make the diet more sustainable while still reaping the potential benefits of ketosis. But how exactly does keto cycling work?

In a typical keto cycling regimen, individuals follow a strict ketogenic diet for a set number of days, followed by a higher-carb day or days. The specific schedule can vary, but common examples include:

• 5-6 days on keto, 1-2 days higher carb
• 10-12 days on keto, 3-4 days higher carb

During the higher-carb days, individuals increase their carbohydrate intake while reducing fat consumption. This temporary increase in carbs can help replenish glycogen stores, potentially improving exercise performance and providing a psychological break from strict carb restriction.

Implementing Keto Cycling Effectively

To maximize the potential benefits of keto cycling, consider the following tips:

1. Wait until you’re fat-adapted (usually 2-3 months on keto) before attempting cycling
2. Limit higher-carb days to 1-2 at a time to ease the transition back into ketosis
3. Choose nutrient-dense, complex carbohydrates on higher-carb days
4. Engage in vigorous exercise following higher-carb days to deplete glycogen stores

By following these guidelines, individuals may find it easier to adhere to a ketogenic lifestyle long-term while still enjoying occasional flexibility in their diet.

Potential Benefits of Keto Cycling

While research on keto cycling is limited, proponents suggest several potential benefits:

Improved Adherence to the Ketogenic Diet

One of the primary advantages of keto cycling is its potential to improve long-term adherence to a ketogenic lifestyle. By allowing for periodic increases in carbohydrate intake, individuals may find it easier to stick with the diet in social situations and satisfy occasional cravings.

Enhanced Exercise Performance

Some athletes and fitness enthusiasts report improved performance during high-intensity workouts when incorporating carb cycling. The temporary increase in glycogen stores may provide an energy boost for intense training sessions.

Hormonal Balance

Prolonged carbohydrate restriction can potentially impact hormonal balance, particularly in women. Keto cycling may help mitigate these effects by periodically increasing carbohydrate intake, potentially supporting thyroid function and reproductive health.

Metabolic Flexibility

Regularly alternating between fat and carbohydrate metabolism may enhance the body’s ability to switch between fuel sources efficiently. This metabolic flexibility could have long-term health benefits.

Potential Risks and Considerations of Keto Cycling

While keto cycling may offer benefits for some individuals, it’s essential to consider potential risks and drawbacks:

Difficulty Maintaining Ketosis

Frequent transitions in and out of ketosis may be challenging for some people. It can take several days to re-enter ketosis after a higher-carb period, potentially reducing the overall time spent in this metabolic state.

Blood Sugar Fluctuations

For individuals with diabetes or insulin resistance, rapid changes in carbohydrate intake could lead to significant blood sugar fluctuations. Close monitoring and medical supervision are crucial for these populations.

Potential for Overeating

Some individuals may struggle with portion control during higher-carb days, potentially leading to excessive calorie intake and hindering weight loss progress.

Keto Flu Symptoms

Repeatedly transitioning in and out of ketosis may cause some individuals to experience recurring keto flu symptoms, such as fatigue, headaches, and irritability.

Is Keto Cycling Right for You?

Determining whether keto cycling is appropriate for your lifestyle and health goals requires careful consideration. Here are some factors to weigh:

Your Current Health Status

Individuals with certain medical conditions, such as diabetes, heart disease, or kidney problems, should consult with a healthcare provider before attempting keto cycling or any form of the ketogenic diet.

Your Fitness Goals

If you’re an athlete or engage in high-intensity exercise regularly, keto cycling may provide the flexibility needed to support your training while still benefiting from ketosis.

Your Lifestyle and Social Factors

Consider how keto cycling might fit into your daily routine, social commitments, and overall quality of life. If strict keto has been challenging to maintain, cycling may offer a more sustainable alternative.

Your Relationship with Food

Individuals with a history of disordered eating should approach any restrictive diet, including keto cycling, with caution. Working with a registered dietitian can help ensure a balanced and healthy approach to nutrition.

Implementing Keto Cycling: Tips for Success

If you’ve decided to give keto cycling a try, consider these tips to maximize your chances of success:

Start Slowly

Begin with a single higher-carb day per week and observe how your body responds. Gradually increase the frequency if desired, but be mindful of how it affects your energy levels, mood, and overall well-being.

Choose Nutrient-Dense Carbs

On higher-carb days, opt for complex carbohydrates from whole food sources such as:

• Sweet potatoes
• Quinoa
• Oats
• Fruits
• Legumes

These options provide essential nutrients and fiber, helping to minimize blood sugar spikes and support overall health.

Monitor Your Ketone Levels

Use ketone testing strips or a blood ketone meter to track how quickly you return to ketosis after higher-carb days. This information can help you fine-tune your cycling schedule for optimal results.

Stay Hydrated and Supplement Wisely

Proper hydration and electrolyte balance are crucial when transitioning between metabolic states. Consider supplementing with electrolytes, particularly during the first few days of returning to ketosis.

Listen to Your Body

Pay attention to how keto cycling affects your energy levels, mood, and overall well-being. Adjust your approach as needed to find the right balance for your individual needs.

The Future of Keto Cycling Research

As interest in keto cycling grows, researchers are beginning to explore its potential benefits and drawbacks more thoroughly. Some areas of future research may include:

Long-Term Health Effects

Studies examining the long-term impact of keto cycling on cardiovascular health, metabolic markers, and overall mortality are needed to establish its safety and efficacy.

Optimal Cycling Protocols

Research into the most effective cycling schedules for various populations and health goals could help refine recommendations and improve outcomes.

Impact on Athletic Performance

Further investigation into how keto cycling affects different types of athletic performance could provide valuable insights for athletes and fitness enthusiasts.

Hormonal Effects

Studies examining the impact of keto cycling on hormonal balance, particularly in women, could help address concerns about long-term ketogenic dieting.

As research in this area evolves, it’s essential to stay informed and consult with healthcare professionals to make the best decisions for your individual health and wellness journey.

What Is Keto Cycling and Can It Help You Stick With the Ketogenic Diet?

By now, you’ve likely heard about the ketogenic diet, the trendy weight-loss plan that calls for dramatically reducing how many carbs you eat, moderating your protein, and upping your fat intake. As a result of following the ketogenic diet, or keto for short, for a few days, your body will enter ketosis, a state that some research links to weight loss, better glucose control, and improved cholesterol. Not all health experts would recommend the diet, though, as it can lead to kidney stones, increased intake of “bad” fats, nutrient deficiencies, decreased bone density, and stomach problems, various research suggests.

RELATED: The Must-Know Risks and Benefits of the Ketogenic Diet

Another big downside of keto is the fact that keeping the body in ketosis is very difficult to maintain. When following the keto diet, you’ll traditionally take in no more than 20 to 50 grams (g) of carbohydrates per day. To put that into perspective, according to the U.S. Department of Agriculture, one medium-sized pear has 27 g of carbs.

That can be a shock to the body. “One of the challenges that many people encounter when they try the ketogenic diet for the first time is the drastic lack of energy that is experienced in the first few days. This is the time when the body is learning to use fat for energy rather than readily available carbs,” says Susan Kieffer, DBA, the department chair for the School of Nursing at Purdue University Global. “You can feel very tired during this time and even a little fuzzy in your thinking.”

This experience is so common that it’s been dubbed the “keto flu.” Another reason the diet is tough to stick to? Carb cravings.

Enter keto cycling. Keto cycling involves following the keto diet for a certain amount of time and then having a day (or more) off. “It’s also called carb cycling,” says Molly Devine, RD, a Durham, North Carolina–based registered dietitian with KetoLogic, a website designed to educate people on keto. “That’s another term for it because there are higher-carb days and lower-carb days.”

The idea is to make the keto diet easier to follow. Knowing that there’s a day in the near future when you’ll be allowed to eat carbs again might help you stick to the diet for a longer amount of time.

RELATED: A Complete List of Foods to Eat and Avoid on the Ketogenic Diet

How Does Keto Cycling Work Exactly?

Keto cycling doesn’t have a set definition. Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off.

Devine typically doesn’t recommend taking more than two days off keto. She says to start with just one day so you can see how your body responds and how quickly you return to ketosis.

“If you have too many carbohydrates, you’re going to build up your glycogen stores, and it’s going to be very hard for you to get back into ketosis,” she says. She says to think about your glycogen stores, which are your body’s supply of stored carbohydrates, as a gas tank. “As long as we don’t let that tank dip over, we can deplete it pretty quickly again and get back into ketosis,” she says. “But as soon as we go beyond that three or four days [off keto], our tanks flood over and you start to actually store some of that glucose as fat, and it becomes very difficult to deplete that tank again and get back into ketosis.”

On those higher-carb days, Devine recommends sticking to healthy carbs with low amounts of sugar rather than going on a full-blown carb binge. Foods like fruit, sweet potatoes, and whole grains rather than white bread and sweets will make it easier for the body to adapt to ketosis again.

RELATED: How Do You Tell the Difference Between Good and Bad Carbs?

Devine says not to jump right into keto cycling. “I would definitely not try keto cycling until you’re about two to three months into your keto diet,” she says. “That’s because you need to make sure your body is fat adapted so that it can get back into ketosis easily.” In her practice, Devine has noticed that if the body is used to being in ketosis, it’ll snap back more quickly after eating a carb-heavy meal than if a person is new to keto, though there’s no firm research to support that this is always the case.

Devine says to follow up a high-carb day with vigorous exercise the next morning. The idea is to force the body to burn the glycogen you took in so it can get back to working on fat burn.

Potential Health Benefits and Risks of Keto Cycling on the Ketogenic Diet

Because keto cycling is so new, no relevant studies have examined the benefits and risks yet. Kieffer says cycling in and out of ketosis — eating carbs and then not eating carbs — could be dangerous. “If you eat a high-fat diet one day (like what is recommended in the keto diet) and then go back to eating carbs the next, I think a person could be in danger of storing much of that consumed fat, which can result in high triglycerides and cholesterol,” she says. She explains the body may not have time to convert fat to energy, so it may stick with using carbs for energy and storing fat.

On the other hand, some anecdotal evidence suggests that people are more likely to stick with keto if they incorporate cycling. You could also end up losing more weight if you stick with the diet for a longer period than you otherwise would have.

Some people believe elite athletes benefit from keto cycling because their bodies use extra carbohydrates as energy to power through difficult workouts and races. After all, research shows that following the strict keto diet impairs exercise performance. A 2017 study published in The Journal of Physiology found keto hurts athletic performance more than a high-carbohydrate diet or one that includes periods of high carbs and low carbs (which is similar to keto cycling).

It seems the body uses high-quality carbs as exercise fuel. A study published in 2018 in Nutrition Today found carbohydrates were the only macronutrient that can be broken down quickly enough for the body to use during high-intensity exercise.

RELATED: 11 Celebrities Who Can’t Get Enough of the Ketogenic Diet

The Challenges Associated With Keto Cycling

Because it’s best to try keto cycling after your body has already adjusted to ketosis, you likely won’t be able to avoid the challenges of starting keto, such as the keto flu.

And while Devine says keto cycling can be helpful for people who crave higher-carb items from time to time, she warns it’s not for everyone.

“Anecdotally, some people who try keto cycling do find it difficult,” she says. “When you reintroduce carbohydrates back into your diet — and this is more about refined carbs, I’m not talking about eating an apple — you don’t feel very good.” She says some people experience a so-called carb hangover — the body feels kind of bloated and inflamed, and you may develop headaches.

It can also be a challenge not to overindulge on those days off the diet. “For somebody who’s been a carb addict or a sugar addict before going on the diet, all of those cravings for those sugars and those carbs come back pretty strong,” Devine says. “It’s kind of like saying, ‘I’m going to stop smoking, but I’m going to have one cigarette a month.’ Good luck.”

RELATED: What Does Meghan Markle Eat? Everything We Know About the Duchess of Sussex’s Diet

Should You Try Keto Cycling?

Be careful about starting keto cycling or keto in general if you’re pregnant or nursing. Kieffer recommends these women consult their primary care provider first. People with type 2 diabetes should also consult their doctor, and those with type 1 diabetes or kidney problems should avoid the diet.

If you’ve cleared the approach with your healthcare team and weight loss is your ultimate goal, know that keto cycling won’t be nearly as effective as keto, Devine points out. “It can halt your weight loss by taking those days off because during that time you’re not going to be burning any fat and you could be putting more on,” she says. Kieffer adds that the results of keto cycling are never as dramatic as when the body is kept in a constant state of ketosis.

On the other hand, if you take the approach of following the keto diet most days but cycling helps you stay on course, cycling could help you stick to the keto diet longer.

What it boils down to is this: You need to know yourself and your self-control. “If you’re able to have a higher-carb day that includes healthy carbs and be able to get back on track the next day, then it might work for you,” Devine says. “But if you’re somebody who kind of loses control when you get around sweet foods, and one donut means the entire case of donuts, you’re going to have trouble with it.”

Dr. Oz’s ‘Miracle Fat Burner’ Raspberry Ketone

THURSDAY, Feb. 9, 2012 — When surgeon, author, and host of The Dr. Oz Show Mehmet Oz speaks, the diet community listens.

So when Dr. Oz did a segment Monday about dietary supplement raspberry ketone, it left us wanting to know more about what it is, what it does — and whether it’s safe.

On the show, Dr. Oz touted over-the-counter raspberry ketone supplements as a “miracle fat-burner in a bottle. ” More specifically, ketone supplements are concentrated doses of the chemical in raspberries that causes their distinct aroma. The substance has been approved by the FDA as “generally safe” since 1965, but ketones are experiencing a surge in popularity thanks to several recent studies analyzing their ability to burn stored fat. Research in both mice and humans have confirmed the all-natural supplement’s fat-burning powers, though many experts regard the data as preliminary, and suggest that people who want to lose weight should stick to good ole diet and exercise.

On Dr. Oz, weight-loss expert Lisa Lynn explained how the product has helped many of her clients break through weight-loss plateaus when used in conjunction with a healthy diet and daily exercise. She recommends taking 100 or 200 mg supplements of ketone with breakfast and lunch daily, which she says is the chemical equivalent of about 90 pounds of fresh raspberries.

“[With ketone] your body metabolically will go in the direction you want it to go in,” Dr. Oz said on the show. “I’m hoping this will get you over the hump to weight loss, and you use it for that purpose, not as a miracle pill.”

Still, not everyone is as on-board with raspberry ketone as Dr. Oz. Diets in Review pharmacist Dr. Sarah G. Kahn says ketones work by regulating the body’s release of norepinephrine, which causes a body-temperature spike and increase in metabolism. However, she cautions, it might not be safe for people with certain health conditions.

“I would not recommend this product to diabetics without speaking to their doctor because of the risk of blood sugar fluctuations,” she says. “People who have heart issues or high blood pressure would also not be good candidates for raspberry ketones because norepinephrine can have effects on blood pressure and heart rate. This may also have an effect on people who have COPD or asthma conditions and may make their conditions worse.”

Prüvit Ketosis Supplements

Serving Size 1 keto packet (18. 6 g)

* Percent Daily Value based on a 2,000 calorie diet.

† Daily value not established

OTHER INGREDIENTS: ERYTHRITOL, NATURAL FLAVOR, CITRIC ACID, MALIC ACID, REBAUDIOSIDE A (STEVIA EXTRACT), CAFFEINE‡, XANTHAN GUM, SPIRULINA EXTRACT (FOR COLOR)

Caffeine equivalent to a 12–16 oz cup of coffee

Dairy Free; Gluten Free.

Manufactured for: PRUVIT VENTURES, INC. 901 SAM RAYBURN HWY, MELISSA, TEXAS 75454

STORAGE: No refrigeration required. Keep at room temperature and away from direct sunlight.

Applicable to KetoNAT™ (R-Beta Hydroxybutyrate)

#Net Carbs = Total Carbs – Fiber – Sugar Alcohols

‡Must be consumed with SIGNAL//OS™ for DNA repair and other therapeutic benefits associated with C-Med 100

This product is not a medical treatment, medicine, or weight loss supplement.

C-Med 100® is a Registered Trademark of Pruvit Ventures, Inc. Protected by U.S. Patent Nos: 6,964,784; 7,579,023; 7,595,064; 7,955,626; 7,947,312; 8,372,449; 8,372,448 and 6,613,356.

CAUTION: As with any new supplement, consult with your physician before using. If you are using any prescription or over-the-counter medicines, are unaware of your current medical condition or have any pre-existing medical condition(s), consult with your physician before using this product. Build up to a full serving slowly to avoid gastrointestinal discomfort.

Serving Size 1 keto packet (18.6 g)

Amount Per Serving	Per 100mg	% Daily Value
Calories 45
Total Carbohydrate 5 g		2%*
Sugar Alcohol 4 g		†
Vitamin B6 (as Pyridoxine HCI) 5 mg		294%
Vitamin B12 (as Methylcobalamin) 100 mcg		4167%
Calcium 240 mg		18%
Magnesium 235 mg		56%
Sodium 910 mg		40%
N8 Max NAT™ Blend 12. 6 g		†
KetoNAT™ (R-Beta Hydroxybutyrate)		†
L-Taurine		†
Fermented L-Leucine		†
C-Med 100® (Inner Bark of Uncaria Tomentosa)		†

* Percent Daily Value based on a 2,000 calorie diet.

† Daily value not established

OTHER INGREDIENTS: ERYTHRITOL, NATURAL FLAVOR, CITRIC ACID, MALIC ACID, REBAUDIOSIDE A (STEVIA EXTRACT), XANTHAN GUM, SPIRULINA EXTRACT (FOR COLOR)

Dairy Free; Gluten Free.

Manufactured for: PRUVIT VENTURES, INC. 901 SAM RAYBURN HWY, MELISSA, TEXAS 75454

STORAGE: No refrigeration required. Keep at room temperature and away from direct sunlight.

Applicable to KetoNAT™ (R-Beta Hydroxybutyrate)

#Net Carbs = Total Carbs – Fiber – Sugar Alcohols

‡Must be consumed with SIGNAL//OS™ for DNA repair and other therapeutic benefits associated with C-Med 100®

This product is not a medical treatment, medicine, or weight loss supplement.

C-Med 100® is a Registered Trademark of Pruvit Ventures, Inc. Protected by U.S. Patent Nos: 6,964,784; 7,579,023; 7,595,064; 7,955,626; 7,947,312; 8,372,449; 8,372,448 and 6,613,356.

CAUTION: As with any new supplement, consult with your physician before using. If you are using any prescription or over-the-counter medicines, are unaware of your current medical condition or have any pre-existing medical condition(s), consult with your physician before using this product. Build up to a full serving slowly to avoid gastrointestinal discomfort.

Keto Berries: A Keto Guide to Fruits and Berries

Keyto Takeaway

• Many fruits can be a problem on the ketogenic diet due to high sugar and net carb content, but there are some exceptions.
• The best fruits are avocados and most berries. Remember – berries are best!
• Avocados contain only 2 grams of net carbs while providing about 20g of healthy fats
• 1 whole cup of raspberries, strawberries, or blackberries are all 7 grams of net carbs or less, though blueberries are suspect coming in at 18 grams of net carbs per 1 cup

Most fruits are not keto-friendly

One of the most surprising rules about the keto diet is that fruit should be limited, and consumed mostly as a treat. While fruits do have many vitamins and minerals, many fruits contain high amounts of sugar which is why they’re naturally sweet. These sweet, high sugar fruits include bananas, grapes, cherries, watermelon, peaches, apples, and can cause you to fall out of ketosis.

The best fruit for keto is savory, not sweet

Surprisingly, the #1 berry to have on keto are avocados! While many people think of avocados as vegetables, they’re actually considered fruits by botanists because they fit the requirements of being, “a large berry with a single seed”. “They’re packed with a ton of beneficial nutrients, which is probably why they’ve rightly earned their ‘superfood’ badge.[ii]

Half an avocado contains approximately 112 calories, 10 grams of fat, 6 grams of carbs, and 5 grams of fiber, which means that an avocado’s net carbs is only 1 gram for half of the fruit.

Berries for keto

Berries are slightly higher in sugar than avocados, but they’re still relatively low carb compared to other fruits, which means you can still get your fruit fix when they’re consumed in moderation.

Berries also have a great nutritional profile, and they’re packed with beneficial minerals, antioxidants, and fiber. Not only do they contain a lot of goodness, berries have been found to improve blood sugar, reduce inflammation, and protect against some diseases.[iii]

Here are the net carb counts for a 1-cup serving of your favorite berries:

• Raspberries – 7 grams of net carbs
• Blackberries – 6 grams of net carbs
• Strawberries – 8 grams of net carbs
• Blueberries – 17 grams of net carbs

Important note about blueberries: while blueberries can still fit in to a low-carb diet, they have twice the amount of carbs as raspberries, blackberries and strawberries, so they should be consumed in moderation.

Sources:

[i] https://www.ncbi.nlm.nih.gov/pubmed/23719144

[ii] https://www.ncbi.nlm.nih.gov/pubmed/23638933

[iii] https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section2

Woman died after taking overdose of raspberry ketone slimming pills

A young health worker died after she took an overdose of slimming pills, each containing two-and-a-half times as much caffeine as a can of Red Bull.

Cara Reynolds had bought Forza raspberry ketone ‘natural’ supplements from Amazon to help her lose weight, even though she was a size ten, her family said yesterday.

Unproven ketone pills have been marketed on Facebook using bogus endorsements from celebrities, although Forza says it has not used such endorsements. 

Tragic: Cara Reynolds, 24, suffered a heart attack after taking a large amount of Forza raspberry ketones – herbal slimming pills

Plight: In February, Miss Reynolds bought the raspberry ketones on the internet. Her father said: ‘She was 5’4″ and a size 10 – she wasn’t overweight at all. These pills are targeted at vulnerable, young women who already have body image issues.’ Miss Reynolds is pictured right, aged five, on her first day of school

After splitting up with her fiance, Miss Reynolds, 24, swallowed a large number of the tablets, containing as much caffeine as 225 cans of Red Bull energy drink.

Medics tried to restart her heart more than 40 times, but were unable to save her.  

A report submitted to the British Medical Journal said the tragedy highlighted the dangers of untested over-the-counter supplements. Miss Reynolds’s family yesterday called on retailers such as Holland and Barrett to stop selling raspberry ketones.

‘If the ketones had not been so readily available, Cara might still be here today,’ her father Michael, 55, said.

‘These pills need to be taken off the shelves.’

He said: ‘My entire world has collapsed since I lost my Cara. Our beautiful girl paid less than £20 and bought these pills from a website.

‘They are targeted at vulnerable, young women who already have body image issues.’ 

A representative for Forza said: ‘This is a tragic and understandably upsetting situation for her family and friends, but it could have been effected through the misuse of any supplement. 

‘Forza products meet vigorous health and safety standards and have clear labelling and directions for safe usage. 

‘It is regrettable to our client that an intentional overdose of a large number of capsules of a food supplement has potentially contributed to Miss Reynolds’ suicide.

‘The facts surrounding this incident are not yet wholly clear, but our client entirely rejects any implication that an inherent safety issue with its products is responsible.’ 

In February, Miss Reynolds, a support nurse, bought the raspberry ketones on the internet.

She told her parents she planned to take them to help her lose weight while working out at the gym.

Her father said: ‘She was 5’4″ and a size 10. She wasn’t overweight at all.

‘But we wanted to be supportive of her. She told us the slimming pills were made from natural ingredients, so we didn’t think they were anything to worry about.’

Devastated: Her father Michael, said many popular retailers should ban over-the-counter sales of slimming pills such as these. He said: ‘If the ketones had not been so readily available, Cara might still be here today’

After taking two pills, Miss Reynolds went to her father complaining of heart palpitations.

He said: ‘She’d only taken the recommended amount of pills but was scared because her heart was going 10 to the dozen.  

‘That’s when she said she wasn’t going to take them for weight loss any more – it had really worried her.’

But a month later, on March 5, 2013, her mother saw her have a seizure and ran to her side.

Miss Reynolds admitted she had taken most of the slimming pills and was vomiting and fitting for half an hour before falling unconscious.

RASPBERRY KETONES: THE SLIMMING PILLS LOADED WITH CAFFEINE  

‘Raspberry ketones are the naturally occurring chemical compounds that give raspberries their scent. 

‘They are promoted as ‘fat burners’ although there is little evidence for this.’

Raspberry ketone is a natural compound found in raspberries.

It is the chemical that gives berries their signature scent.

For years raspberry ketones were used primarly by the perfume and food industries, but the compound is also sold as a supplement.

Raspberry ketone is a natural compound found in raspberries and the chemical that gives berries their signature scent

They have been touted as a miracle weight-loss drug, with manufacturers claiming they can break down fat, helping people lose weight.

But there is no reliable scientific evidence that the ketones work to improve weight loss.

Some studies, carried out on animals, show raspberry ketones increase some aspect of metabolism.

And it is also thought to affect a hormone in the body, adiponectin.

There is not enough scientific evidence to know if raspberry ketone is safe to take as a supplement.

No human studies have been carried out to date.

However, there are some concerns about the products. 

It is thought they could cause jittery feelings, increase blood pressure or a rapid heart beat. 

In a report into the death of Miss Reynolds, a doctor who submitted a case report on the tragedy wrote: ”Many slimming products have concentrations of up to 250mg of caffeine per tablet.

‘This is equivalent to more than four cans of Red Bull or seven cans of Coca Cola.

After finding his daughter unconscious on her bedroom floor, Mr Reynolds noticed evidence of raspberry ketones and called an ambulance.

He said: ‘I held my only daughter in my arms and before she became unresponsive she kept telling me she had made a mistake and that she didn’t want to die.

‘She’d broken up with her fiance of one year and was left devastated by the rocky relationship.

‘In a moment of madness, she’d taken an overdose because she had the ketones to hand. 

‘It was the most heartbreaking moment of my life, and one I will never forget.’

When paramedics arrived to rush her to the Royal Infirmary, Edinburgh, he told medics he had found the empty packaging by her body.

Despite 44 attempts to resuscitate her, Miss Reynolds died five hours later from cardiovascular collapse because of the fatal dose of caffeine she had ingested. 

A case report of her death submitted to the British Medical Journal (BMJ) said the high dosage of caffeine sent her heart into cardiac arrest.

The report author stated: ‘This case report highlights the dangers of increasingly popular over-the-counter slimming pills.

‘Many slimming products have concentrations of up to 250mg of caffeine per tablet which is equivalent to more than four cans of Red Bull or seven cans of Coca Cola.

‘Raspberry ketones are the naturally occurring chemical compounds that give raspberries their scent. They are promoted as “fat burners”, although there is little evidence for this.

‘In Cara’s case, the cause of death was caffeine toxicity with a blood level of caffeine per litre which is within the fatal range.’

Her family has now launched a campaign to make stores take the pills off their shelves.

Raspberry ketones are advertised on Boots’ website as a natural, fruit extract to help with weight loss. 

Mr Reynolds added: ‘These pills are dangerous and need to be taken down by retailers.

‘There also need to be age restrictions imposed on the purchase of diet pills and so called safe weight loss pills alike.

‘These pills are not herbal or harmless like most people are led to believe.’

As part of his campaign, he has written to the retailer informing them of his daughter’s death and asking them to stop selling raspberry ketones.

Mr Reynolds added: ‘I lost my angel. I will never get to see her grow up, have children or get married. It’s devastating.’

For confidential support on suicide matters in the UK, call the Samaritans on 08457 90 90 90, visit a local Samaritans branch or click here 

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Why Raspberry Ketones are Good for You

The term raspberry ketone refers to natural enzymes found in red raspberries. They provide a number of benefits, including weight loss. They were used by various cultures for treatment and remedies for hundreds of years. In the past few years, modern culture has realized its true potential. Scientists have recently discovered the functions of raspberry ketones in losing weight and are currently researching numerous other health advantages they may possess.

How Does this Ketone Diet Actually Work?

Raspberries contain over 200 molecules which contribute to its distinct smell and flavor. One of those is raspberry ketone, which was singled out by manufacturers for its powerful smell. Products that are likely to contain raspberry ketones vary from candles and soaps, to berry flavored candy. Raspberry ketone products are made using the enzymes extracted from fresh raspberries, and these enzymes help control the protein adiponectin, which is vital for the regulation of one’s metabolism. Essentially, the term metabolism describes the action in which food, fat and muscle deposits are used by the body as sources of energy. Having a fast metabolism means that a greater percentage of food you eat gets turned into energy, instead of being deposited in the body as fat cells. This is why elevating the rate of metabolism is one of the best methods for rapid weight loss.

At the peak of metabolic rate, food gets processed faster, and once it is completely used up,  the body turns to other sources of energy, including fat and muscle cells. This is why a proper diet and regular exercises are necessary, so the body can only burn food and fat, and not muscles. When used properly, this kind of diet aims to convert both the food you eat and the fat cells in the body into energy, helping you lose weight as a direct result.

The [intlink id=”3564″ type=”post”]raspberry ketone weight loss diet[/intlink] is completely safe for all ages. It not only helps speed up the weight loss process, but also provides the body with much needed antioxidants, which prevent the chemical reaction that produces free radicals and leads to a chain of reactions that may damage cells. Raspberry ketone products have not been proven to cause any adverse effects, however, they almost certainly do contain trace amounts of caffeine. A consultation with a physician or a health care professional is recommended before taking dietary supplements, and this includes the ones contained in raspberry ketones. These products can be purchased in many different forms, although pills and tablets seem to be a more popular choice, due to the simplicity of their use. There are numerous raspberry ketone supplements available, and a vast majority of them are made using artificial ingredients, so be careful when you make the purchase.  It is imperative that you take only products made with completely natural ingredients.

A raspberry ketone program for weight loss appears to be an entirely natural method to shed a few pounds without starving yourself to death or following a number of fad diets which may or may not work. This diet should not only aid you in losing weight, but also boost your body with more energy.

Are Cherries Keto Diet Friendly And Low Carb? Nutritionists Weigh In

The popular keto diet doesn’t seem like it’s losing any steam. It’s not all that surprising, considering the impressive before-and-after photos from devotees (celebs included) and the science to back up weight-loss claims. And if you’re considering jumping on the keto diet bandwagon, you might be wondering if there’s room for some sweet fruits like cherries in the trendy low-carb plan.

FYI, the keto diet, or “ketogenic diet,” eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, Scott Keatley, RD, of Keatley Medical Nutrition Therapy, previously told Women’s Health. While everyone’s body and nutrition needs can vary, most keto dieters get about 60 to 75 percent of their calories from fat and 15 to 30 percent from protein.

That leaves room for 5 to 10 percent of your daily calories for carbs. Ideally, you’d eat no more than 50 grams of carbs a day (some strict keto dieters even opt for as few as 20 grams of carbs a day). The minimal carb consumption leads to ketosis within about two to seven days. That’s when your body starts making ketones, or organic compounds it can use in place of those missing carbs, and burns fat for more energy.

Limiting carb intake also keeps your body in ketosis. So will fruit max out your carb count? With only 20 to 50 grams of carbs a day, that does cut out most, but not all, fruits.

Here’s what nutritionists have to say about how cherries stack up for keto dieters.

So, are cherries keto?

Cherries can fit in a keto diet, as long as you watch your portion sizes. “Cherries are not as keto-friendly as other low-carbohydrate fruits like raspberries and blueberries,” says Valerie Agyeman, RD, women’s health dietitian at Flourish Heights. “They are higher in carbohydrates but also come with a wide range of nutrients, which are beneficial to your health.”

In one cup of tart cherries, there are 18.9 grams of carbs and 13.2 grams of sugar. In one cup of sweet cherries, there are 24.7 grams of carbs and 19.7 grams of sugar. Eating a whole serving of tart or sweet cherries can take up almost all of your daily allotment of carbs. Instead, Agyeman suggests eating a few cherries at a time.

“Each individual cherry has about 1.2 grams of carbs, so ultimately if you are craving cherries, go for three or four,” says Agyeman. “I wouldn’t cancel cherries completely if you really want them. You can still enjoy them, just in smaller amounts.”

Are cherries worth the carbs if you’re keto, tho?

This is a resounding yes from nutritionists. For one, cherries are high in anti-inflammatory antioxidants and that means tons of health benefits.

“Cherries are a good source of fiber and provide potassium and are high in vitamin C,” says Marisa Moore, RD, nutritionist. “Plus, they’re portable for snacking throughout the day.”

That’s not all. Cherries support a healthy gut and can boost exercise performance and recovery. “You should still try to incorporate cherries into your diet even if you’re keto because they’re packed with fiber, vitamins, minerals, and antioxidants—providing your body with many health benefits like better sleep and helping to fight against disease,” explains Agyeman.

What fruits are best on the keto diet?

If you want more than one or two bites of fruit, “you might be better off choosing more keto-friendly fruits like blueberries, strawberries, and raspberries,” says Agyeman.

Berries, cucumbers, and avocado are some of the best fruits for keto dieters. These are lower in carbs, so you can enjoy a few more and still stay in ketosis.

The bottom line: You can totally enjoy small portions of cherries while sticking to the keto diet and keeping your daily carb count low. If you want to enjoy more fruit, try some even lower-carb options like blueberries, strawberries, and raspberries.

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Fabulous drink – strawberry keto smoothie with chia seeds

This strawberry chia seed smoothie has only 5 ingredients, one of which, vanilla extract, is optional. But it contains delicious and aromatic strawberries – the heart of the smoothie, cream that gives volume and the required fat content, a sweetener that makes smoothies tastier and superfood – chia seeds, which are a secret and very useful agent in this composition. You can read about the benefits of chia seeds here. The smoothie for this recipe is more likely not a drink, but food.It can be eaten with a spoon. And if you refrigerate it, it will be almost ice cream. But technically, let’s call it a drink.

His taste is simply fabulous. However, keep in mind that there are not so few net carbs in it. It’s all about the strawberries. From this amount of ingredients, 3 full glasses of 192 grams are obtained. But you can reduce the portion.

By the way, if you think that it cannot be prepared without a blender, you are wrong. All the same can be done manually, only it will take a little longer.So, if one day you find yourself on a desert island, and you have all the necessary ingredients there, you can easily mix it all up without an electric assistant. All the same, you will have nothing to do there – no Internet, no computer games, no cinema. A lot of time. So get down to business.

10 minutes
Servings: 3

Ingredients:

• 300 ml heavy cream, 33-35%
• 260 grams fresh strawberries, cut into slices
• 2 teaspoons of chia seeds, pour in 50 ml of cream and leave to swell for 5-7 minutes
• 1-2 teaspoons of sweetener, I use this https: // www.ozon.ru/context/detail/id/137015516/?partner=keto_cafe&from=bar
• 1 teaspoon vanilla extract

Preparation:

Place all ingredients in a blender and whisk for 2-3 minutes

Enjoy!

Nutrients per Serving (192g):

Calories 389 kcal | Fat 38.28 g | Proteins 3.18 g | Carbohydrates 12.52 g | Fiber 2.9 g | Net Carbohydrates 9.69 g | Potassium 221 mg | Magnesium 29 mg

Number of nutrients per 100 g:

Calories 203 kcal | Fat 19.97 g | Proteins 1.66 g | Carbohydrates 6.53g | Fiber 1.5 g | Net Carbohydrates 5.03 g | Potassium 115 mg | Magnesium 15 mg

90,000 Quick Strawberry Pie | HEALTHY PLEASURES

Another Swedish recipe that I really liked: great summer cake, it is extremely simple to prepare, and the result is always pleasing.Ideal for drinking tea in the country.

• 1 dl coconut flour
• 150 grams of oil
• 2 eggs
• Sukrin – 0.7 dl, or 0.5 dl Sukrin: 1
• 1.5 tsp baking powder
• a pinch of vanillin, or a few drops of vanilla essence

Filling:

• 200 ml sour cream (fattest)
• 3 eggs
• Sukrin – 0.7 dl, or 0.5 dl Sukrin: 1 / Sukrin Melis
• a pinch of vanillin, or a few drops of vanilla essence
• 200-300 grams of strawberries

Allow the butter to warm to room temperature and soften, whisk it well with Sukrin.Add eggs – also at room temperature – one at a time, whisking. Add flour, vanillin, baking powder and mix well.

Prepare the filling: whisk the sour cream with eggs, Sukrin and vanilla.
Take a round baking dish with removable rim. Place a piece of baking paper on the bottom, brush the rim with butter or coconut oil. Pour the dough into a mold and spread in an even layer. Pour the filling on top. Cut the strawberries into large wedges and place on top.
Bake for 35 minutes at 180 degrees until an even golden brown color appears.

If you expect a large company to visit, then just double the measure of all the ingredients. Then you really won’t be able to bake in a round shape, but that’s not a problem. Take a baking sheet or glass dish and line it with baking paper. Place the dough in an even layer on the bottom, and pour the filling on top.

Chill before serving, and if you let the cake stand for a few more hours in the refrigerator, it will only benefit from this.

UPD. By popular demand from our readers, I would like to remind you that “dl” means deciliter. Those. 100 ml, or about half a glass.

LCHF healthy foods in our online shop

Read also:

Quick Berry Pie

Sour cream pie with apples

“Sunshine Reggae” cake mix for pies

Almond cake – or Oscar II cake

90,000 Strawberry Keto Bomb Recipe. Calorie, chemical composition and nutritional value.

Chemical composition and nutritional analysis

Nutritional value and chemical composition

“Keto bombs, strawberry” .

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.

90 122 109.8 μg

Energy value Strawberry keto bomb is 294.9 kcal.

Main source: Created in the application by the user. More details.

** This table shows the average norms of vitamins and minerals for an adult.If you want to know the norms taking into account your gender, age and other factors, then use the application
“My Healthy Diet”.

Marshmallow strawberry-banana, Fit & Sweet, 50 g

Weight loss, slimming (827)

Blood sugar, diet (734)

Keto diet (160)

For Men (14)

For Woman (38)

Antioxidant action (33)

Vivacity, anti-stress (7)

Attention, memory, brain efficiency (17)

Dukan’s diet stage I (318)

Dukan’s diet stage II (587)

Dukan’s diet stage III (648)

Dukan’s diet stage IV (662)

Respiratory system, lungs (5)

Vision care (12)

Liver and gallbladder care (69)

Digestion & GI Care (197)

Ligament and Joint Care (12)

Nervous System Health (19)

Heart and Vascular Health (28)

Skin, hair, nails (17)

Bones, muscles, joints (11)

Circulatory system (31)

Genitourinary system (8)

Muscle Gain (75)

Cleansing the body, detox (171)

Immune Support (148)

Colds, SARS, flu, herpesvirus (64)

Sleep, support (5)

Cholesterol, control (94)

Endocrine system (1)

Energy, body tone (349)

Gluten Free (912)

FAST product (756)

90,000 What Fruits Are Allowed In The Keto Diet?

# Name of the question: What fruits are allowed in the keto diet?

TOP-10 KETO TIPS FOR BEGINNERS!

Hi friends, I checked all the Quora answers and dietary resources on the internet and below are the best tips for you.I hope you like it.

# 1: LOOK AT THE HIDDEN CARBUSES

Carrbs are everywhere.

From dressings to sauces and stews, high-carb gingerbread and thickeners are hiding everywhere.

One of the best things you can do when you first start keto is:

• Read the regular meal label: Don’t assume you know the amount of carbohydrates or that you can guess. Read your labels. And if it’s not tagged as squash or banana, google the name of the food + carbohydrate content.

• Find keto snacks: Find snacks that are low in carbohydrates and high quality nutrient-rich ingredients and keep them close at hand.

• Consiider Tracks Carbs: You can track your carbs for the first week or so to see what 20-50 grams of carbs looks like.

Even small amounts of carbohydrates can raise your blood sugar, raise your insulin levels and keep you out of ketosis.It’s not worth a few bites of something tasty.

# 2. USE the 28-Day KETO Challenge

The 28-Day Keto Challlenge is a step-by-step ketogenic diet guide with a complete meal plan and 7 different guides to help you get started in your first month. As the name suggests, it provides you with all the information you need in exactly 28 days. This diet has a very strong and specific structure that makes it incredibly easy to follow. One of the biggest problems with other diet programs is that they are overly complex.This product contains many helpful resources and materials to help you transition and stick to this diet.

For more information: http: //www.diettips888.info/2019 …

# 3: STAY HYDRATE AND REPLACE IMPORTANT ELECTROLYTES

When your body starts to go into ketosis, you will start burning glycogen stores. It simply means that your body is flushing out stored glucose – and with it – you may experience an increase in urination.

This diuretic effect is temporary, but it does ease dehydration in the first weeks of keto.And with excess urination, you will also lose important electrolyte minerals.

Loss of electrolyte and water can lead to headaches and muscle aches, two symptoms of the keto flu.

To avoid this, drink plenty of water during the ketogenic transition and replace lost electrolytes with a targeted mineral supplement or sea salt.

# 4: CONSIDER AN INTERRUPT QUICK

Many people use fasting or intermittent fasting (IF) to get into ketosis faster.Calorie restriction will help you burn glycogen stores faster, which can mean a faster transition and fewer keto flu symptoms.

Intermittent fasting is a great option for many people who can’t get the idea of ​​going without food for a long time. With IF, you can choose to fast for 8, 12 or 16 hours – and yes, sleep counts as part of your fast.

First, fast for 8-10 hours between dinner and breakfast the next day.

As your body adjusts, you can up to 12-18 hours.

# 5: INCLUDE MORE MOVEMENT IN THE DAY

You may experience some of the symptoms of the keto flu, such as headaches, muscle aches, or low energy levels during the first weeks of keto.

Instead of lying low, try to train through discomfort. Light exercise can actually help transition into ketosis by helping to burn glycogen stores quickly.

Low-impact exercise such as walking, swimming or yoga will get your blood in motion without losing energy.

And once you are completely keto (after 2-3 weeks), you can increase your intensity. You may even notice an improvement in your energy and performance.

# 6: HAND CLEAN FOOD “Dirty” KETO

The ketogenic diet significantly limits carbohydrate intake. But that doesn’t mean you should slice your entire carbohydrate day into a sweet treat or a piece of bread.

“Dirty Keto” means eating as much low quality food as you want, as long as you stick to your macronutrient ratio.

Dirty keto foods are often made with processed meats and cheeses and very few nutrients. While they are technically in line with the principles of keto, they are terrible for you and you should only use them in small amounts, if any.

Instead, choose nutritious, natural foods that will support your system.

While diet and exercise are key players in your wellness journey, you won’t be able to reach your full keto potential if you don’t keep the following two tips in mind.

# 7: KEEP STRESS LEVELS LOW

Chronic high stress affects your body at a biological level.

High levels of cortisol (your main stress hormone) can interfere with the production of sex hormones and lead to weight gain [*].

So as you make these changes to your food and activity levels, remember to focus on reducing your stress levels both at home and at work.

Yoga, journaling and meditation are simple and effortless ways to reduce stress in the long term.

These actions can also ensure that you are on the next tip.

# 8: GET GOOD QUALITY

Poor quality sleep or poor sleep can disrupt your hormones and make it difficult to lose weight and suppress cravings [*].

Prioritize your sleep hygiene for more and better sleep:

• Put all screens at least an hour before bed

• Sleep in a completely dark room

• Make sure your room is cool – around 65 ° F

• Get yourself on a sleep and wake schedule

• Get at least 7 hours of sleep a day

Start making these simple changes and you won’t sleep more, you will get better quality sleep.This means less cravings and more energy throughout the day.

# 9: TRY EXOGENIC KETONES

Exogenous ketones are additional ketones that help your body go into ketosis by increasing ketone levels – even if your glycogen stores are not yet empty.

This “trains” your body to start using ketones for energy instead of carbohydrates. The most popular exogenous ketones are also the easiest to use for your body – hetahydroxybutyrate or BHB.

Not only are you more likely to get into ketosis faster with exogenous ketones, but you are also more likely to avoid the keto flu.

# 10: EAT MORE FAT

If your desires get better during your transition to keto, try adding more healthy fats to your day.

Fatty acids from MCT (Medium Chain Triglycerides) oil, coconut oil, macadamia nuts and avocados will help suppress cravings and balance blood sugar.

You may worry about calorie restriction and food tracking later. When you go into ketosis, your main goal is to stick to keto-friendly recipes, lower your carbs, and get through the first couple of weeks without much of the keto flu.

90,000 Ketogenic diet – “Fat diet✅Fat, meat, sausage accelerate the body☝️I thought it was crazy, but lost 2 sizes. How to enter ketosis and how to determine it? Effectively, but there are more disadvantages than advantages”

I have never liked diets.The first diet in my life ended with the loss of reproductive function, and at the age of 13. At the age at which it has not yet begun for many. I still became thin, but not with the help of diets. I had to change my attitude to nutrition, and this turned out to be a much more effective way. I never would have thought that it would occur to me to lose weight on fats. When I first heard about this, I immediately thought it was crazy. Until I delved into this topic.

🌟Why do I need a Keto diet, or a fat diet?

My passion for fitness, and especially classes in the gym, led to the fact that I gained weight.Not accidentally, it was a planned action, an experiment with my body. I wanted to become muscular, strong and independent. Before I had this:

After:

August 17

As a result, I came to the conclusion that I did not like all this. I felt cumbersome and awkward, my clothes began to crack at the seams, and my big butt was not at all pleasing. Despite the fact that I kind of squatted her. Curvy is not mine.

When my weight reached 60 kg, I realized that something urgently needed to be done. At that time, I often hung out on sports forums and VK thematic groups. The keto diet was all the rage back then, at least among jocks and performing athletes (bodybuilding and all that). A diet that emphasizes fatty writing seemed like a country, but a variety of articles made a compelling case for it. Allegedly, on it you can lose weight faster, and with less muscle loss, and in general it is useful. After all, carbohydrates are evil, fats are useful.

The original diet was designed for patients with epilepsy, whose seizures became less frequent from such a diet. In addition, fatty diets are trying to help people with reduced insulin sensitivity, but the effectiveness remains questionable. Research results are conflicting. In terms of weight loss , too, everything is not so simple. There are studies that say the diet is wonderful, but there are scientists who do not share the enthusiasm.So I decided to check everything on myself.

🌟 What is the essence of the ketogenic diet?

☝️ You will have to eat mainly fatty foods , reducing to a minimum carbohydrates . And carbohydrates are not only sweet and cereals, they are also fruits, vegetables and herbs. Even milk contains carbohydrates, so you won’t go too far with it either.

☝️ Ideally, you need to calculate the calorie content of the diet and the ratio of BZHU.Just eating a lot of fat won’t work. You can’t lose weight without a calorie deficit, and it’s easier to overdo it with fatty foods than with carbohydrates. All fatty foods are high in calories by definition, and if you are used to large portions, you will have to control yourself.

☝️ The ideal ratio of is considered to be approximately 65% ​​fat, 30% protein and 5% carbohydrates. You can start with a less strict rate, gradually passing to a minimum of carbohydrates. For each person, this minimum may be his own, for someone it will be nice to lose weight and with not the lowest amount of carbohydrates.

☝️If you are not too tuned into calculations, then protein and fat should be approximately equal in grams in the diet, and fat – as little as possible. Roughly speaking, 100 grams of fat, 100 grams of protein and 20 carbohydrates. In order for the formation of ketone bodies to begin, 0 carbohydrates are not necessarily needed, for men they even call a figure of about 50 gr. I think that there should be even fewer of them for the female body.

🌟How can live without carbohydrates ?

They feed our brain and body, right? Everything is simple here, the body does not die from a lack of sugar or bread.He rebuilds the metabolism so as to receive nutrition from fat. If there is enough fat, then you will not notice any problems. Kind of like connecting to a generator in a power outage. Fats, or rather ketone bodies, become an alternative source of energy in this diet. Hence the name.

🌟 How was it?

Someone starts to “ enter ” abruptly, but I chose the option to gradually cut carbs. I counted the calorie content, but did not make a strong deficit.She ranged from 1600 to 1200 calories. I didn’t calculate the balance as a percentage every day – I’m not very friendly with mathematics. I kept track of carbohydrates, which were highlighted in a notebook with a marker.

I didn’t take into account the coals from the bran, I just made an assignment. I believed that the body does not receive energy from either. But this is not a fact.

🌟 How long to “sit”?

This is not a fast-acting diet. If you face the truth, most women’s diets work due to the fact that there will be less food in the stomach and correspondingly less weight.Well, the extra water goes away. Fat can also be shed, but not at all as much as the inventors and inventors of diets promise.

👌 For the Keto diet to work to its fullest, it takes about weeks . In one day, the body will not be rebuilt in any way. For the first few days, the body will still use up its carbohydrate stores, even if you eliminate them entirely. Glycogen stores can be less if you go to workout or just get active.

👌In the first week, there should be enough protein so that the body does not start to use muscles.It is better to postpone the regime “fatty fat”, you can lean as much as possible from the second week.

What was “BEFORE”

The photos are archived, it was a long time ago, but I remember everything. Well, okay, I don’t remember the numbers, I just look at the old notebook with notes. At the beginning of the Expert Advisor, in September, I looked like this:

September 4

Weight about 60 kg with a height of 171. I took pictures so that it seemed that I was still athletic, and not just swam with fat.

September 7

I did not reduce carbohydrates every day, for some time I was marking time at the same level. I checked how the body would react.

It dropped to the minimum value of 0 only for one day, even in the last week there were purely symbolic figures for carbohydrates.

🌟What is there?

Basically products that do not contain carbohydrates at all, but these are different types of meat.Eh, I photographed food, and myself – on the phone …

Ketogenic diet

Ketogenic Diet

Fish is also fine if it is not fried in flour. Perfectly baked.

The ketogenic diet

If you don’t focus on healthy eating, you can even eat sausage . But cheap one with starch and flour will not work, it will contain carbohydrates. Before buying, you will have to read the composition.I didn’t eat sausage, even high quality one. Only 100 grams will be tightened by a third of the daily calorie content, and I would hardly be able to eat so much. And she did not have much confidence in the manufacturers. But you can eat homemade sausage, if you are not too lazy to mess around.
You can eat lard , but you are unlikely to eat much of it. Yes, and you can’t go too much in calories, there are more than 800 calories in one hundred grams. I once took home smoked, but without bread it is not that pleasure. Although for many it is not a pleasure at all.

☝️It is important to remember that even if you eat a product with zero carbohydrates, this does not mean that you can overeat to the point of losing your pulse.Calories still count, especially if the feeling of hunger has not gone anywhere.
There are carbohydrates in chicken, albeit a little.

Ketogenic diet

Ketogenic Diet

• Eggs also have a little carbohydrates, but you can think of a lot with them. But you cannot add flour, nor bread.

Ketogenic diet

Ketogenic diet

Ketogenic diet

The ketogenic diet

• Dairy products are undesirable, even where there is little carbohydrate.I sometimes bought cheeses: regular and suluguni. You also need to eat them without bread.
• Vegetables are possible, but in small quantities. One small cucumber contains about 3 grams of carbohydrates, on an average apple there are as many as 20 grams. I generally keep quiet about cereals.

If you do everything right, but hide candy wrappers under your pillow, then the state of ketosis will come sooner or later. The body simply has no choice but to work on what it feeds. It is very difficult to notice on your own the moment when the process has started, most likely relatives will be the first to notice.

🌟 How to get ahead of ketosis?

1. By the smell of acetone. It can be from the mouth, from urine, and even sweat can be acetone. They told me about the smell from the mouth, I myself was not heard at all.
2. Hunger must be gone. You should not pounce on food, there will be some indifference to it for a long time.
3. Well-being. At first it may not be very good, especially in the first days of perestroika.

🌟 How to make the seat easier?

✔️On such a specific diet, it is better to drink plenty of water.For some reason I didn’t feel like drinking at all, I had to force myself.

✔️Choose a variety of foods, especially those that you always wanted to eat from the heart, but were too greasy.

✔️Do not drink alcohol. Wrong time for him.

✔️It is better to choose healthy fats like red fish, oils with omega 3, etc.

What was “ After “?

It started in September, by the beginning of October the fat was already noticeably sleeping, I noticed it on my face.The cheeks were gone. Well, the belly. In terms of volume, the size of jeans left, but I needed it to go 2.

October 1

Weight constantly did not serve, focused on the appearance in the mirror.

October 5

In the middle of October, veins even appeared on the arms. They only appear when the fat falls off.

October 15

On October 25, I went to the store to check if I fit into the 26th jeans size.I got in. Voblipka, true, but fit. The original size was 28.

October 25

At this I decided to end the experiment, although I was already used to such a diet. The state of health would allow me to sit out for the second month, but I was just tired. And I missed my favorite buckwheat, oatmeal and fruits.

Then I had a session, stress and all that. She ate at random: both a lot and a little. I didn’t gain weight in a month if I didn’t follow the regime, although then I had already given up even PP.It was not necessary to go out so abruptly, but I had no negative consequences.

November 25

✔️In as a result of , in about 1.5 months it took me 2 sizes in the bottom, and there I have the most persistent fat. By weight it took about 6 kg, I hope that not muscle mass. This did not affect my health in any way, the state of health at first was not very good, then it became normal. But the mood was not the best, I was too attached to my usual products.But I really don’t like fats, especially small and high-calorie portions did not please my stomach. I’d rather eat a bowl of salad and lose weight with these ill-fated carbohydrates than limit myself in everything.

🌟 What are the disadvantages of the Keto diet?

❌ You can’t sit on it because you have nothing to do, and even more so if you don’t want to bother with strict adherence to the rules. This requires a responsible approach.

“The diet is tough, these are something like“ heavy artillery ”.It is definitely not worth starting with it if simpler dietary restrictions can work.

❌The diet is more suitable for athletes than for ordinary people.

❌If there are health problems, it is better not to experiment. It can be especially bad for those who have a penchant for stones, sand, etc.

❌ Not suitable for everyone, if you cannot live without bread and sweets, then there is no point in torturing yourself. You can perfectly lose weight with them, but by other methods.

❌First time you can slow down noticeably and even frankly dull. At work or school, this may not be appropriate. I tried to cope with it, but still, there was a nasty lethargy. And I’m dull anyway.

❌ With such a meat diet, it is easy to get a deficiency of vitamins that are only found in carbonated foods.

❌Diet is not suitable for sitting for a long time, even before epileptics it is not always justified.

❌ Fatty and protein foods are more expensive than other foods.You can always find inexpensive cereals, vegetables and fruits, but such a number will not work with inexpensive meat. Well, except that the liver, heart and other by-products are there.

❌ There may be constipation. Well, or just a rare chair.

❌ It is believed that solid fat in the diet leads to a decrease in blood acidity. I can’t check it myself, as well as feel it, but it’s not good.

❌If something goes wrong, it can get bad. Ketacidosis may begin.

🌟 The keto diet was an interesting experience for me that I never tried again.The experiment allowed me to achieve the desired result, but I did not notice any particular advantage in this method for myself. I can’t say that it was wildly difficult for me to live this way purely physically, rather, it was hard mentally. In general, it is possible to lose weight on the Keto diet, but I do not recommend it. It seems to me that she has more minuses than pluses.

♥ Thank you for your attention!

Chicken Meatballs with Chili Sauce for the Keto Diet

There is nothing better than your grandmother’s meatballs.Still, the meatballs prepared according to this Mexican recipe will definitely surprise you, and above all, with their unusual sauce.

This meatball recipe is perfect for those on a keto diet or just eating a healthy diet low in carbohydrates and sugars. Plus, this recipe cooks chicken meatballs quickly, is low in calories, and high in protein.

Chicken Meatball Ingredients:

• 500 gr minced chicken
• 1 egg
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon chopped parsley
• 1 tablespoon finely chopped cilantro
• salt / pepper

Ingredients for sauce:

• 2 tablespoons olive oil
• 2 cups green tomatoes, cut into quarters
• 2 garlic cloves
• 1 chili morita
• 1 cup chicken stock
• 1 cilantro sprig
• 1/2 teaspoon ground cumin
• salt / pepper
• 1 tbsp olive oil
• parsley for garnish

Preparation:

In a deep bowl, combine the minced chicken, 1 egg, add onion and garlic powder, parsley, cilantro.Season with salt and pepper.

Moisten hands in cold water and shape into meatballs. Set aside.

Now we are preparing the sauce for our meatballs. To do this, heat olive oil in a deep frying pan over medium heat, and fry the green tomatoes, garlic and chili pepper (peeled from seeds and veins) for 5 minutes.

Then add the chicken stock, cilantro, cumin and cook for another 5 minutes. Season with salt and pepper, turn off the heat and cool slightly.

Then pour the cooked vegetables into a blender bowl and beat for about 2-3 minutes until a smooth sauce is obtained.

Return the sauce to the pan, add a little more olive oil beforehand, bring to a boil, dip the meatballs gently with a spoon in the boiling sauce and cook for 10-15 minutes until the meatballs are fully cooked.

Serve the chicken meatballs with chili sauce, garnish with parsley leaves. You can serve boiled cauliflower as a side dish.

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Other Mexican Meatball Recipes

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