Category Archives: keto

Ketogenic Diet for Women: Avoid the Hormonal Roller-Coaster

A low carb diet is the best way to lose weight. It lowers insulin, the hormone that tells the body to store fat, and makes the weight loss journey a success. In recent years, the ketogenic diet with its low carb intake has proved to be especially efficient for losing pounds.

While the diet has many benefits, it also demands a little bit of caution. Especially if you are a woman.

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The Ultimate Guide to the Ketogenic Diet

Everything You Need to Know Before You Start the Ketogenic Diet

On the Internet, there are many resources with various information on the ketogenic diet.
However, there are not many articles where you can find all the information in one place.
This is why I have prepared this Ultimate Guide where you can find everything you need to know before you turn your new diet into a success.

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Ideas for Simple Keto Meals

If you can stick to your diet, you are already halfway to reaching your goal.

Try to make it work without buying new and complicated ingredients. Use whatever you already have in your pantry.

Sure, you can buy almond flour and use it in place of wheat flour – but you can cross that bridge when you get there.

Start off with dishes you already like – if you like meat, cut the side dish at the beginning. If you feel you are missing something, look up keto recipes and see what low-carb side-dishes you can choose from.

The first swap I made on keto was replacing sugar with erythritol. And that was probably the only swap I needed to make in the long-run.

If it works for you, be as minimalistic as possible. 

Below are some tips on simple meals that will make your keto journey a success.

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Which milk on the ketogenic diet?

Which milk can I drink on the ketogenic diet? Is cow’s milk allowed? People who follow the ketogenic or the LCHF diet are often struggling with such questions. Today, let’s try to provide some answers.


Cow’s milk

Unfortunately, cow’s milk falls under the DON’T category. I get ya, somehow you already knew what the answer was. One reason we like cow’s milk is its sweet taste. Two cups of cow’s milk will provide you with as much as 12g of carbs, which is more than half the recommended daily intake. Skimmed milk is usually even sweeter, so pay attention to the nutrition facts.

Throughout the world the use of cows’ milk is declining, the reason being that cows are not treated in a way that would support their well-being – many studies revealed that milk contained prohibited antibiotics, hormonal supplements, and anti-inflammatory drugs. As consumers, we can only hope that the milk we have bought is as pure as possible, however, the quality of milk is usually not checked sufficiently. The fact that many veterinarians decide not to drink milk should alarm us. My advice would be to buy organic milk and dairy products to avoid any unwanted substances in milk as much as possible.

Another concern about cow’s milk is lactose intolerance. Historically, some nations survived severe periods of hunger because cows provided them with the food, which contributes to the fact that those nations still consume a lot of milk products and digest them more easily. Let’s take the example of Scandinavians, 90% of them have no problems with digestion of milk, while only 1% of the Chinese can say the same. On average, 25% of Americans and Europeans suffer from lactose intolerance. Are you one of them? If you have digestive problems after consuming milk or milk products, you probably are. Here, you will be better off without it. As we age, our ability to digest milk declines (starting at 5 years of age) – meaning that the older you are, the less milk you should consume.

Those of you who like to put some milk in your tea or coffee, do not worry if the amount is small since it will not affect your weight loss. I usually have heavy cream in my coffee, but I also do not complicate with small amounts of milk – everything is ok in moderation. If I topped my coffee with vegetable milk, I would probably not drink it with the same pleasure as I usually do – try as I may change it, coffee without cow’s milk for me is just not … coffee.

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The Ketogenic Diet Foods

What can you eat on the ketogenic diet?

One reason the keto diet is so popular is that it won’t leave you feeling hungry.
You will probably be more satisfied after a meal and not feeling hungry far longer than usual.
The feeling of being free from the constant wish for having something to eat is maybe even more liberating than the weight loss itself.
It’s true, this eating plan does not allow you to eat everything. However, you can still have a lot of things – like your dessert after a meal.

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