Sofia Norton, RD – Fresh n' Lean https://www.freshnlean.com Meal Prep Delivery Service Thu, 24 Mar 2022 08:10:42 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.6 90+ Keto Resources to Make Your Diet Journey Easy https://www.freshnlean.com/blog/keto-resources/ https://www.freshnlean.com/blog/keto-resources/#respond Sun, 02 Aug 2020 09:46:35 +0000 https://www.freshnlean.com/?p=43384 If you're about to get started on a keto eating plan and feel overwhelmed, don't despair. We've put together a list of keto resources that will help you smoothly ease your way into this healthy diet.

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SUMMARY

If you’re new to the keto lifestyle, getting a handle on the things you need to know to succeed at this eating plan can be challenging. We’ve assembled a one-stop keto resource that lists websites, food lists, recipes and apps that can help you on your journey.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

First-time keto dieters may find it daunting to search for reliable food lists, recipes and relevant guides.

They’re scattered across the web. I had the same experience when I started with keto too.

When I learned how easy it is to misuse the diet, I immediately understood the importance of being armed with solid advice. Because when followed correctly, this low-carb, high-fat diet puts you in a state of nutritional ketosis  – a metabolic state that improves your health, fitness, brain and physical performance.

As a beginner or someone who has stalled along the way, you’ll probably ask questions such as:

  •     What are some articles that explain how keto is done?
  •     What foods are allowed and not allowed?
  •     How can I track my diet?
  •     What supplements can I take?

Don’t worry! We’ve put together a comprehensive list of the best keto resources, tools and strategies. Everything you need is right here.

Table of contents

Keto 101 websites

These keto resources explain the diet, how it works, how to get started and how to use it safely and effectively for weight loss and other goals. 

  • Fresh N’ Lean – Fresh N’ Lean provides a beginner-friendly guide that answers common keto questions, from how the diet works to tips on dining out.
  • Diet Doctor – A highly visual guide that explains the keto diet and includes helpful links to relevant resources.
  • Kiss My Keto – Kiss My Keto covers the different types of ketogenic diets and the benefits you gain when going low-carb.
  • Perfect Keto – This guide contains a helpful infographic that highlights all the basics of keto for the total beginner.
  • Virta Health – Virta Health discusses ketones, ketogenesis, nutritional ketosis and keto-adaptation.
  • Ketogenic Girl – This brief guide defines the keto diet and important precautions that you should follow if you plan on starting the diet.
  • Dr. Axe – If you’re looking to lose weight on keto, Dr. Axe reveals six diet mistakes and steps to succeed on the diet.
  • Bulletproof – In this guide, you’ll find common keto side effects and what to do about them.
  • Healthful Pursuit – Created by a nutrition educator, this guide teaches women the benefits of keto and how to make it work for them.
  • HVMN – Learn the what and why of ketosis and other fundamentals in this scientific keto resource.
  • Kettle & Fire – Kettle & Fire highlights the top three mistakes that one should watch out for on a keto diet.

Keto food lists

Before you go shopping at the grocery store to fill your keto pantry, print out at least one of these food lists.

  • Snack list – A list of 46 mouth-watering, low-carb snacks to keep you full and satisfied
  • Dessert list – A list of 75 keto-friendly desserts that will satisfy your sugar cravings
  • Dinner list – If you’re strapped for time, here are 40 must-try keto dinner recipes
  • Lunch list – 11 lunch ideas that’ll meet your keto goals on typical days and special occasions

Keto recipes

What can I make for breakfast, lunch, dinner and dessert on a keto diet? Turn to these keto resources for some noteworthy recipes worth trying.

Breakfast

Lunch

Dinner

Desserts

Keto meal delivery & meal plans

When your schedule is hectic, order from a keto meal delivery company or prep your meals in advance.

Meal delivery

  • Fresh N’ Lean – Recommended by Forbes, GMA, The Huffington Post and others, Fresh N’ Lean delivers certified organic, chef-prepared, ket-friendly meals for breakfast, lunch and dinner. 

Meal plan ideas

Eating out on keto

Adhering to a ketogenic diet doesn’t have to be a struggle when you’re not at home. These guides show you how to succeed at keto when dining out.

Keto apps

Do you need help in tracking your macros? How about meal prep? These apps will make sure you stay on top of your diet goals.

  • Carb Manager – This app lets you quickly search macros from its database of over 1 million foods.
  • Keto.app – Lets you set personal goals and makes sure that you meet them with its food, water, body fat and activity tracker.
  • Senza – If you’re looking for an easy way to monitor your daily carb consumption, choose Senza.
  • Total Keto Diet – With over 800 recipes, this app is sure to make your keto lifestyle more delicious and enjoyable.
  • 8fit – This app teaches you to strive for progress rather than perfection on a keto diet.
  • My Macros+ – This app promises to be the “complete diet tracking solution” with its tracking features, meal ideas and social features.
  • FatSecret – Need a food diary to keep you on track at any time and any place? This app is totally free, and it’s perfect for keto foods and recipes.
  • PlateJoy – Featured in SHAPE and The Wall Street Journal, PlateJoy saves you time while ensuring that you eat better.

Ketone testers

The only sure way to know that you’re in ketosis is to test your actual ketone levels. You can measure them through blood, breath and urine. Here are your options when it comes to reliable ketone testers.

Blood ketone testers

Breath ketone testers

Urine ketone testers

Keto & exercise

There are certain tips to keep in mind when following a ketogenic diet and exercising. Start with the information discussed in these keto resources.

Keto supplements

What supplements can you take on a low-carb, high-fat diet? How does each supplement benefit you? Learn from the keto resources listed below.

  • MCT oil – Medium chain triglycerides (MCTs) are converted into ketones in your liver, providing you with an instant source of energy.
  • Electrolytes – Electrolytes help fight and prevent symptoms of the keto flu as your body enters ketosis.
  • Omega-3 fatty acids – Omega-3 reduces inflammation and supports heart health.
  • Exogenous ketones – Exogenous ketones can be consumed by anyone who wants to enter ketosis faster and minimize the effects of the keto flu.
  • BCAAs (branched-chain amino acids) – BCAAs support your fitness goals by maintaining muscle mass and reducing post-workout muscle soreness.
  • Collagen – The most abundant protein in your body, collagen supports your skin health, joints, hair and heart.

Keto cookbooks

Want a collection of recipes that you can rely on anytime you need a convenient and drool-worthy meal for yourself and your family? Check out these seven cookbooks from keto industry experts. 

Keto vs. other diets

The keto diet has similarities and differences with other diets. If you’re wondering which benefits you the most based on your goals and preferences, consult any of the keto resources listed below.

Keto communities

Whenever you need new ideas, inspiration, and a place where you can share relevant experiences, try these communities.

  • Keto Yourself Skinny (over 136.6K members) – A Facebook community that focuses on keto not just as a diet, but as a way of life.  
  • Lazy Keto with Jess (over 206.5K members) – A Facebook community where people can share about their struggles on keto, recipes, and tips to help one another. 
  • Ketogenic Bodybuilding (over 8.7K members) – A Facebook community that supports physique enthusiasts and bodybuilders on a keto diet. 
  • r/keto (1.7 m members) – A Reddit community that covers everything keto – life-changing stories, struggles, advice, and more. 
  • r/veganketo (5.1k members) – A Reddit community where you can find ideas for vegan keto recipes. 

Keto celebrities & athletes

Yes, superstars do keto. We’ve picked out some popular celebrities who follow a keto eating plan (or something pretty similar in terms of macro breakdown) based on details about their diet listed on Fitness Clone.

Next steps

Now that you have the keto resources you need to succeed on your diet journey, be sure to put these ideas and strategies into action! True transformation on a ketogenic diet happens when you incorporate what you learn into your daily life.

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]]> https://www.freshnlean.com/blog/keto-resources/feed/ 0 Keto Side Effects: How To Minimize & Avoid The Risks https://www.freshnlean.com/blog/keto-side-effects-how-to-minimize-avoid-the-risks/ https://www.freshnlean.com/blog/keto-side-effects-how-to-minimize-avoid-the-risks/#respond Fri, 13 Mar 2020 22:50:28 +0000 https://www.freshnlean.com/?p=40986 Want to learn more about the side effects of a keto eating plan? Check out this list of mild and severe side effects experienced by those who follow a low-carb, high-fat diet for the first time.

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SUMMARY

The keto diet has been hailed for its ability to provide benefits such as weight loss and improved mental clarity. But this diet also comes with side effects you should be aware of, and they range from minor to major.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

When done correctly, the keto diet has a lot of benefits to offer.

However, this diet may also come with a few side effects.

Keto’s list of benefits includes:

  • Weight loss
  • Mental clarity
  • Greater energy
  • Decreased cravings
  • Muscle growth
  • Clearer skin

But truth be told, following the diet as a newbie can be scary – especially after you hear about keto side effects.

Don’t be intimidated because in this guide, you’re going to learn why side effects happen, what side effects you can expect, and how to effectively deal with them.

Why You Experience Side Effects on the Keto Diet

Switching from a typical high-carbohydrate to a low-carbohydrate diet lowers your body’s blood sugar levels. When your blood sugar is low, your body turns to its stored fat to meet its energy needs.

Fat gets broken down into molecules called ketones. On the keto diet, ketones become your alternative fuel source, which have been found to be more efficient than glucose since they provide more lasting energy.

Keep in mind that it takes time for your body to get used to utilizing ketones as its fuel, which explains why side effects happen.

Think of it as an adjustment phase, which is normal for anyone who tries anything new in life! The good news is that you don’t have to endure keto diet side effects – there are ways to minimize them and feel better.

SUMMARY

Side-effects show up because your body is adjusting to a new energy source, but the side effects are manageable!

Mild Side Effects of Keto Diet and Remedies

Side effects of keto diet

1. Frequent Urination – very common

You will find yourself urinating more often as you start a keto diet. This happens because your body uses up its glycogen (the storage form of carbohydrates). Glycogen holds water in your body, which is why you release water by urinating.

Why does it matter? Frequent urination can be a problem because it may lead to dehydration. You can also lose electrolytes in the process.

Solution:

  • Keep your water intake high. Here’s a helpful tip to know your hydration status: Check the color of your urine! A clear or pale color means that you are well-hydrated. Dark urine means that you need to drink more water.
  • Prevent electrolyte imbalances by eating low-carb foods that contain electrolytes such as sodium, potassium, calcium, and magnesium. Examples are salty snacks, green leafy vegetables, salmon, and cheese.

2. Sugar Cravings – very common

Do you have a sweet tooth? If so, your sugar cravings are going to be more intense as you drastically reduce carbs in your diet! Sugar cravings can make you feel weak and anxious. But don’t worry, there are ways to fight these cravings.

Solution:

  • Often sugar cravings result from a lack of protein and fat in your keto diet. Replace those carbs with foods that are packed with protein and healthy fats such as whole eggs, meat, nuts and seeds, and fatty fish.
  • Engage yourself in an activity that takes your mind off those sweets. Research shows that going for a short walk actually reduces sugar cravings.
  • Another tip that will help is to make sure you’re getting enough fiber. When you cut out carb-heavy foods like pasta, and starchy vegetables like corn and sweet potato, you also miss out on fiber which can help curb sugar cravings. Try introducing more foods to your diet that are keto-friendly and contain fiber like spinach, broccoli, zucchini, avocado, and raspberries. You’ll find that with these foods you’ll stay fuller longer which will help conquer cravings.

3. Bad Breath “Keto Breath” – very common

Ever notice that your breath smells nasty? Don’t be surprised – bad breath on a keto diet, also known as “keto breath,” is expected. Keto breath is often described as having a “metallic” or “fruity” smell to it. While keto breath is a good sign that you’ve reached ketosis, it can be bothersome to you and other people who notice.

Solution:

  • It may take weeks before keto breath disappears (Up to 21 days). Meanwhile, you can reduce bad odor by drinking more water, brushing and flossing your teeth daily, and taking sugar-free breath mints.

4. Flu-Like Symptoms – very common

You may have heard of “keto flu” but are not sure what it means. Keto flu is a collection of symptoms that kicks in on the first or second day of doing keto. Think of it as your body’s withdrawal reaction to carb restriction in your diet!

These flu-like symptoms include headaches, tiredness, brain fog, sore throat, and muscle soreness.

Solution:

First of all, know that keto flu can go away in a few days.

  • If you find yourself too weak to work, allow your body to rest. A good night’s sleep of at least 7 hours will reduce your symptoms.
  • Increase your fat intake as well. Remember:

More dietary fats = more ketones in your body = fewer keto flu symptoms.

  • Supplement with MCT (medium-chain triglycerides) oil, a pure form of fat. Take one tablespoon straight up or add it to your cup of coffee.

5. Sleep Issues – common

The ketogenic diet can interrupt your sleep and cause insomnia, but only in the short term. However, we all know how much being sleep deprived can mess with your focus, energy and productivity.

Sleep researchers have confirmed that inefficient sleep is not only detrimental to your health but also impairs judgement, mood and your ability to learn and retain information.

Solution:

Effective sleep comes down to a few simple practices and avoid some bad bedtime habits:

  • Eating very late at night. When you eat too close to going to bed, it can cause indigestion which affects sleep quality and your ability to stay asleep. Instead, set a hard stop on your last meal and snacks. This will prevent overeating and improve your sleep.
  • Exercising later in the day. When you exercise your brain releases adrenaline which stimulates your body and mind. By exercising closer to bed time it takes longer for your body to stabilize adrenaline levels which can make it hard to fall asleep. If working out is part of your daily routine, make sure it’s no later than 4 hours before you’re getting ready for bed.
  • Using your phone or computer before bed. There has been extensive research done on how blue-light from our devices trick our brains into delaying the onset of melatonin (the sleep chemical your brain releases) and negatively affects quality of sleep for up to an hour once you have fallen asleep. Instead, try “night shift” on your phone or use some blue-light blocking glasses before bed. You’ll look smarter and sleep better.

You can also keep your room cool. The ideal temperature for your body to fall asleep is between 60-67 degrees fahrenheit.

Put a few drops of lavender oil on your pillow. Studies have shown a link between lavender oil and sustained sleep.

6. Diarrhea – common

Yes, some new keto dieters may experience diarrhea. Diarrhea happens as a result of consuming more fat – which is a must on keto. Meanwhile, diarrhea can also be a side effect of consuming erythritol, a keto-friendly sweetener.

Stopping diarrhea is important to prevent dehydration. And it’s never fun to get stuck in the bathroom.

Solution:

  • You may need to reduce certain fats in your diet, such as MCT oil. If you take more than one tablespoon of MCT, you’re likely to get diarrhea. Give your tummy time to adjust.
  • If you’re struggling with this, try drinking bone broth. It’s packed with nutrients like collagen (good for muscles, skin, bones), and zinc (immune booster). It soothes your digestive system, is easy to digest, and also helps digest other foods.

7. Constipation – common

Constipation is another digestive issues that’s caused by limited fiber in your diet. Because as we stated earlier, carbs are present in many high-fiber foods you’re familiar with such as whole grains and fruits. The good news is, constipation on the keto diet is very easy to deal with and prevent.

Solution:

  • Similar to our suggestion for sugar cravings, boosting your fiber intake through keto-friendly foods like flaxseed, avocados, cauliflower, and chia seeds will make a big difference.
  • Going on brisk walking after a meal, increases blood circulation which has been shown to help with constipation.
  • Lastly, drinking more water. When you’re dehydrated water is pulled from your large intestine to serve other parts of the body where water is essential. This often causes constipation because it makes your stool more firm, and dry. By making sure you’re hydrated (about 10 cups a day), it makes easier for the body to pass stools.

8. Increase in Cholesterol – uncommon

There are people whose cholesterol levels increase on a keto diet. And because keto is high-fat, many falsely assume that it increases bad cholesterol and causes heart disease.

Yes, cholesterol levels increase, but one should look at specific cholesterol components. If you eat healthy fats on keto, then you should expect your good cholesterol (HDL cholesterol) to increase – which is a good thing. At the same time, your bad cholesterol (LDL cholesterol) decreases.

This beneficial effect of the keto diet on cholesterol was demonstrated by a study done on obese patients.

Solution:

  • If you have problems with your cholesterol despite following a clean keto diet (meaning, you choose healthy sources of fat and eat whole foods), you might want to check with your doctor to rule out medical conditions. Some medical conditions elevate cholesterol, and your diet may have nothing to do with it.

Severe Side Effects of Keto Diet and Remedies

9. Vitamin Deficiency – uncommon

Not eating nutrient-dense, low-carb foods can increase your risk for vitamin deficiencies. Possible deficiencies include vitamin A, B vitamins, vitamin C, and vitamin K.

Keep in mind that these vitamins help with many bodily functions and processes. They give you energy (vitamin B), help form your red blood cells (vitamin B & K), repair your tissues (vitamin C), and boost your immune system (vitamin C & A)! You cannot afford to ignore them.

Solution:

  • The best way to avoid vitamin deficiencies is to eat natural whole foods! Filling your keto meal plan with high-nutrient foods like grass-fed steak, salmon, broccoli, spinach, cauliflower, free-range eggs, avocado, strawberries, raspberries, walnuts and almonds will ensure that you’re getting everything you need.
  • However, if you don’t have a lot of available natural low-carb options, consider taking vitamin supplements.

10. Disruption of Menstrual Cycles – uncommon

This is one of the worst keto side effects you can experience if you cut calories. The danger in missed periods is that it affects your fertility. It even increases your risk for osteoporosis, a condition where your bones become fragile.

Solution:

  • Strict calorie counting is not necessary for keto. The concept of “calories in versus calories out” does not paint the whole picture. Protein and fats make you feel fuller, and you won’t even have to worry about overeating.
  • However, missed periods can also be a sign of a health problem unrelated to your diet. That’s why you should visit a doctor for a proper check-up!

Is Keto Right For You?

With all these side effects in mind, you might be wondering – is keto the right diet plan for me? Below is a list of questions to help you understand the diet better so you can make the best decision.

Who is keto best for?

Many people think that keto is only best for achieving weight loss. As it turns out, keto improves a person’s overall health.

It balances your blood sugar – great for patients with Type 2 Diabetes without kidney damage and anyone who is at risk for this medical condition.

Keto balances your hormones, regardless of your age. It can also reduce your risk of certain cancers.

Who is keto potentially dangerous for?

You need to know that keto isn’t for everyone. It is unsafe for those who are or have:

  • Pregnant women
  • Breastfeeding women
  • A medical condition (unless the person consults with a doctor first)
  • People who are trying to recover from a surgery
  • Those who have an eating disorder
  • Those who have problems with their liver and pancreas

My Recommendation

As a Registered Dietician, I advise anyone who wishes to embark on a low-carb journey to do a thorough research on the diet before trying it. Learn the basics of keto – how it works, benefits, its recommended macros, and how it differs from other diets.

I’ve heard stories of people who try keto and quit right away because of expected side effects. The problem was, they weren’t aware of those side effects and how to overcome them.

Some also experience worse on keto, all because they ate the wrong foods and failed to clear the diet with their doctor.

Health disclaimer

Whether you try keto or another diet, never leave a health professional out. If you can speak with a doctor who’s knowledgeable about low-carb diets and optimizing the diet based on your specific needs, do it.

Keto Diet FAQs

Here are some more questions about the ketogenic diet:

Is the keto diet safe long-term?

There are already studies (although not for all health conditions) that demonstrate that people can thrive on a properly formulated keto diet long-term.

For example, Virta Health trial patients with Type 2 Diabetes achieved healthy blood sugar levels and improvements in their cholesterol after 2 years of following the diet. Their weight and blood pressure also improved.

How much water should I drink on keto diet?

You need to consume at least 2.5 liters per day. This will help replenish the fluids you lose through your urine, especially at the start of the diet. But even if you’ve already adapted to keto, it’s still important to stay hydrated for overall health and longevity.

How long do keto side effects last?

Side effects of the keto diet, including keto flu, can last for a few days or longer. In extreme cases, they can last for a month. Over time, your body will adapt to using ketones for fuel, and you’ll feel better – even better than before you went keto!

What does keto diet do to your body?

The diet enables your body to burn through its stored carbohydrates and fat so that you can use ketones for fuel. Ketones are produced as your fat breaks down.

How do I know if I’m in ketosis?

Side effects such as keto breath, weight loss, and temporary fatigue tell you that the diet is starting to work.

But for accuracy, you need to check for the presence of ketones in your breath, urine, or blood. Such tests come in kits with indicators that you are in ketosis.

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