Question 1

keto-meal-plan

Accepted Answer

There are many benefits to following a Keto Meal Plan, some of which are more obvious than others. Here are a few indicators to look out for to determine whether your plan is working.  Mental Acuity and Focus  While in ketosis, many people notice an increased mental acuity and improved concentration throughout the day.  How does this happen? The primary fuel source of ketones (protein and fat) digests slowly and is drip-fed into the bloodstream over several hours. This results in a constant and sustained amount of energy across the day.  Bloodstream  Looking for more accuracy? Go straight to the source! You can measure your blood ketone levels using a test found at most chemist stores. As your body begins to burn fat and produce ketones ahead of carbohydrates for energy, your blood sugar levels will naturally decrease, and your blood ketone levels will increase.  These specialised pinprick test meters are similar to those for testing blood sugar levels in diabetics and will provide you with an accurate reading. It’s an easy and precise way to know how effectively your meal plan works.  Reduced Sugar Cravings  Another benefit of a keto diet is the effect it has on your appetite. Many keto converts have found that they don’t feel the need to snack as often as they used to; a result of keto foods taking longer to digest which prevents the rise in the hunger-trigging hormone Ghrelin.   This style of eating results in a sustained level of satiety for many hours after a meal, which allows you to feel in control of your intake.

Question 2

What are good fats and bad fats?

Accepted Answer

Keto foods are typically high in healthy fats, so it’s important to not get these mixed up with unhealthy fats. Let’s explain the difference.   Monounsaturated and polyunsaturated fats are the healthier choices to include in your diet. These include:  - Avocado and avocado oil  - Omega-3 eggs  - Nuts and nut butter  - Extra virgin olive oil  - Fatty fish like salmon and tuna  To optimise your health goals, saturated fats should be limited. Be mindful of foods high in saturated fat like mayonnaise and processed vegetable oils.  When it comes to health, the worst fats are trans fats which are largely found in processed snacks. But don’t stress – our healthy, protein-heavy snacks are just as scrumptious, and they’ll make you feel better both inside and out.

Question 3

How can I move my body in ketosis faster?

Accepted Answer

Intermittent fasting in the beginning stages of a keto meal plan can speed up the process. This would mean eating over 8 hours each day and then fasting for 16 hours. If you go down this route, monitor your energy levels and don’t push yourself too hard.

Question 4

What are the side effects of a keto diet plan?

Accepted Answer

Aside from the previously discussed benefits, there are some less pleasant ones. But don’t worry, they aren’t that bad.  Bad Breath  You may find that your breath begins to smell. This occurs due to increased ketone bodies in your bloodstream and, as a result, a higher amount of slightly funky-smelling acetone that escapes as you exhale.  Though not the most appealing side effect, this can be combated with sugar-free gum or more frequent brushing of your teeth throughout the day. However, it is essential that any gum chewed is sugar-free, due to the adverse effect of sugary foods on a ketogenic diet.  Devices are also available to measure acetone in your breath. They work in a similar fashion to the way a modern random breathalyser test works to determine your blood alcohol level.  “Fruity” Urine  Another unfortunately unpleasant side effect is that of “fruity” smelling urine. The increased ketone levels in your bloodstream again need to be expelled and take on this scent when excreted through urine.  Though the particular smell emitted can be a good indicator that ketosis is in action, to gain a more accurate reading, indicator strips are also available to test your levels.

Question 5

How many meals do you eat each day on keto?

Accepted Answer

A keto plan tends to improve your feeling of being full. The reason for this is, unlike processed carbohydrate rich foods, foods high in protein and especially healthy fats digest at a much slower rate. This is why many people find that they may only eat 2-3 meals per day instead of their usual 2-3 meals plus snacks on top.  The best advice is to see what works best for you. You might prefer eating for your hunger rather than having set meal times. This offers the flexibility to choose healthy snacks or meals depending on your hunger levels, which is a much more sustainable way of eating.

Question 6

Does keto mean saying goodbye to carbs forever?

Accepted Answer

While some may think keto means saying goodbye to carbs for good, this is not the case. Though you must reduce your carbohydrate intake rather drastically, there is still room in each day for a small amount. Plus, you can absolutely allow yourself an odd cheat day!  If you miss carb-heavy foods, try different, keto-friendly versions of them. All of the taste but none of the empty carbohydrates.

Question 7

Will I lose muscle mass on the keto diet?

Accepted Answer

There is a risk of a reduction of muscle mass when undertaking a keto meal plan. However, provided you are on top of your fat and protein levels and in regular weight training, muscle maintenance should actually be relatively easy. Our carefully considered high-protein keto meals take special care to adhere to these guidelines.