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Troubleshooting

When it comes to “dirty days”, people often wonder if they are good for faster fat loss. Most say they use this strategy to break the plateau for weight loss. However, there is no general rule and the effects vary from person to person. There are two reasons why some people include “dirty days”. First, it helps them break the plateau for weight loss and second for motivational purposes to help them stick to the diet.

Here’s what happens if you include “dirty days”. Initially, when you start a low-carb diet, your glycogen levels drop and you lose water. If you include a “dirty day”, you may feel overweight due to water retention. When you return to a healthy, low-carb diet, you will notice an immediate effect. Although some physically active people use “carbohydrate days” between workouts to stimulate muscle growth, you will not need carbohydrates if you do mostly weight training and moderate HIIT.

No, you need to stay within the keto diet. If you are physically active, you will need more protein. This does not mean that your diet should be transformed on a protein basis. Ketogenic diets are based on fat and you should try to maintain a ratio of:

60-75% calories from fat (or even more)

15-30% calories from protein and

5-10% calories from carbohydrates.

Keep in mind that significantly more protein can get you out of ketosis, while too little protein will cause hunger problems and potential muscle loss.

Ketogenic “rotten” breath does not affect everyone following a ketogenic diet.

To avoid this, drink plenty of water, mint tea and be sure to eat foods rich in electrolytes.

Avoid too much chewing gum and mint, as they can take you out of ketosis; there may be hidden carbohydrates that affect your blood sugar.

Once you adapt to keto, keto breath will disappear.

When entering the phase of induction of a ketogenic diet, some people experience “keto-flu”.

The flu is nothing more than the result of the body starving for carbohydrates to enter ketosis. There are a few things you need to know to minimize or avoid the symptoms of carb withdrawal

Stay hydrated and make sure you get enough electrolytes (sodium, magnesium and potassium).

Once you’ve given up most carbs, be sure to include foods such as avocados (potassium), nuts (magnesium), bone broth or sauerkraut in your diet.

Besides sugar, sweetened drinks, sweeteners and cereals, here’s what else can get you out of ketosis:

  1. Fruits
  2. Starchy vegetables (carrots, celery root, sweet potatoes, etc.)
  3. Lack of physical activity along with extra carbs
  4. Artificial sweeteners or caffeine (exceptional for some of you)

Yes they can.

However, there is a big difference between being a vegetarian and a vegan. Although it is relatively easy to be on a vegetarian, ketogenic diet, it is very difficult but it’s not impossible to be on a vegan, ketogenic diet. We have created a special and extremely tasty keto vegan regime in the subscriptions section!

Being a vegetarian:

Since the main source of quality protein in the ketogenic diet is meat, we will provide you with alternatives. There are many options such as eggs and dairy products rich in nutrients, and even some vegetables such as broccoli. In fact, you may not even need to take extra supplements. You just need to make sure you get enough vitamin B12 and iron. In addition to meat and fish, B12 is usually found in cheese and eggs, while iron is found in nuts and dark green vegetables (spinach, cabbage, broccoli, etc.).

Be vegan:

Following a ketogenic diet can be difficult for several reasons. In general, it will be difficult to maintain your daily calories and adequate food intake. To increase your calorie intake, you will need to use a lot of coconut oil, olive oil and other healthy fats. You will also probably eat more carbohydrates than those who can eat meat and other animal sources.

You can include nuts. In order not to eat too much omega-6 fatty acids, which provoke inflammation in large quantities, you will need to be careful with most nuts. Macadamia nuts, which are the healthiest option, contain mostly heart-healthy monounsaturated fats. You should also eat avocados – if possible daily. They are great sources of monounsaturated fats, magnesium and potassium.

There are vitamins and minerals that are found only in animal sources and you will need to take supplements. These are vitamin B12, D3 and DHA (a type of omega-3 found in oily fish). Vitamin B12 is crucial for our body to be able to produce red blood cells, nerves, DNA and perform other functions, while vitamin D deficiency can lead to all kinds of diseases (depression, cardiovascular disease, cancer and more). ). Although there are plant sources of vitamin D (D2), the most effective is found in animal sources (D3). Other trace elements found exclusively in animal sources are creatine and carnosine, both of which are good for us, especially our brains.

In addition, vegans are often deficient in calcium. In addition to animal sources, this vital trace element is found in healthy foods such as dark leafy vegetables (cabbage, spinach), seaweed (nori leaves and others), nuts (especially almonds, sesame and sesame products (unsweetened tahini).

If you do not have time to cook, it is always good to have a quick breakfast to change your food.

Always have nuts and avocados on hand or try full-fat plain yogurt,

Raspberries with cottage cheese,

Homemade protein bars, brownies

Homemade candies and other low-carb snacks.

There is always a choice. You can avoid eating too many carbohydrates by eating meat dishes such as steaks (without starch sauce), salads with oil, avocados or mayonnaise as a dressing, or even some appetizers such as a roll of ham or roasted peppers with goat cheese. Avoid ketchup and use mustard instead. Sometimes you can drink a glass of dry wine. If you can’t avoid eating carbs, it’s best to go for a walk after a meal to help burn excess carbs instead of storing them as fat. Don’t feel bad because you have special requirements in a restaurant – you are the customer. Ask your waiter to prepare a special dish by adding or removing some of the ingredients. Be careful with dressings, as they may contain sugar or flour.

Italian cuisine

If you like Italian cuisine, order either a meat-based dish, or fish and seafood, or something with non-starchy vegetables (stewed, grilled, fried or fresh). Some Italian restaurants serve omelets, Italian sausages and various salads. Avoid breadcrumbs and starchy sauces in salads. Instead of a sweet dressing, ask for extra virgin olive oil, balsamic vinegar or mayonnaise (use balsamic vinegar sparingly for keto).

Japanese cuisine

Japanese cuisine is based on seafood and rice. You can get sashimi or an egg omelette with a seaweed salad. Just avoid rice!

German restaurants

German cuisine is quite high in carbohydrates, but there are still delicious meat-based dishes such as Tartar steak. Avoid eating bread! Other dishes you can try are sausages or sauerkraut. However, sausages may not be the healthiest choice because they are full of preservatives, so eat them sparingly.

Vietnamese

Avoid noodles and take either a meat-based dish without sugar sauces or a salad.

Greek cuisine

Greek cuisine is great for a low carb diet. It offers a variety of fish, seafood and delicious meat-based dishes. Just avoid french fries, pita bread and pastries.

Turkish restaurants

Kebabs are served in bread, but you can only get them with vegetables. Mayonnaise is allowed, but beware of sugar, which is sometimes added to it – do not be afraid to ask.

And most importantly, do not be tempted by Turkish pastries, they are high in sugar.

Chinese restaurant

Even Chinese food can be low in carbohydrates. Try crispy duck and avoid the sweet sauce that is often served. Seafood or fish soups are also an option. Apart from these, any meat-based vegetable dish without starch is good – just avoid corn or too many carrots and be sure to ask if the dish contains flour or other thickeners.

Mexican restaurant

You should avoid tortillas and rice. Avoid beans and choose salads or meat dishes.

This is one of the most difficult aspects of any diet.

Your family, friends or colleagues may from time to time invite you to eat the wrong type of food.

Most people have learned all their lives that it is best to eat whole grain bread or low-fat yogurt.

Another myth that most people believe is that cardio is ideal for weight loss.

The good news is that you don’t need to exercise to lose body fat. However, exercise can help you lose weight in many ways:

Strength training / weight lifting or using your own body weight. This will help you lose weight by building muscle and slightly increasing your basic metabolism.

Using HIIT (HIIE) technique. Unlike prolonged cardio training, high-intensity periodic exercise (high-intensity interval training) will help you burn more calories without increasing your appetite.

Moderate cardio, such as walking or light cycling, is good for your health and can help you stay focused and positive. However, studies show that this type of exercise does not seem to have long-term benefits for weight loss alone.

Do I have to train at once? No, you don’t have to. Studies show that continuous exercise has the same benefits as exercise divided into smaller periods during the day. This means that you can have shorter morning and evening exercises that will do you the same benefit, as if you did everything at once.

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