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my keto world A
K E T O G E N I C
L I F E S T Y L E
M A G A Z I N E
MY KETO WORLD A
K E T O G E N I C
L I F E S T Y L E
M A G A Z I N E
It was on my own quest to gather all the relatable and current information on keto that led me to think, wouldn't it be amazing if there was a keto magazine where all the info I need could be digested in a relaxed way? I needed to have all of it in one place. You see, at the time, like many of you, I was exhausted watching YouTube videos and scanning through articles and folders saved up on my laptop. All so I could get ready for keto. Well after 3 years, I finally decided to start #Keto when my health was failing and I found myself in the emergency room 3 times in one month. For so many people, thinking about getting their health back on track and getting the information is crucial, but I realized not having the right information can cause so much confusion and fear that we keep procrastinating because having to watch videos every night just to get ready begins to discourage you from starting. I hope that my efforts to put this magazine together helps you do just that; understand just what you need to give you a head start. The many questions asked by people seeking to start keto cannot be answered all at once, but at least we begin to make it easier. To the many bystanders who wondered why: what's the benefit of this magazine? Well, to them I say when you are already busy with life, anything to make it easier is always worth it. I am a solution provider and yet again, I find till now no one had a magazine focused on keto that wasn't going to break the bank, if at all. If you find one let me know but till then: Here is My KETO World MAGAZINE from me, to you.
EDITOR IN CHIEF Khadijah Haliru
CONTRIBUTORS Sewa Pogbe, Brenda Vokey Tait, Nana Aisha Mamudu, Alexandra Regos
PHOTOGRAPHERS Trish Roberts, Sian Cox, Rahul Pandit
Media/Advertising Contact info@myketoworldcanada.com www.myketoworldcanada.com
contents
4
15
The term "egg mania" is one
HOLD ONTO YOUR TEETH
that seems to fit the keto way of
For all we go through life
egg living. discover ways to
lessons help pick us up. enjoy
enjoy it.
this read.
EGG MANIA
KETO IN AFRICA
26
African experiences and
KETO MEDICAL FACTS
budgetary support for starting a
Despite all the hype, arguments
keto lifestyle with first hand
and disbelief that keto actually
account of an African newbie.
works, read some key facts that
28
are real and scientifically
21
KETO TERMINOLOGY
34
backed.
FASHION TIPS Oh the battle of the clothes.
Common terms used in the keto
When starting to loose weight
world. Don't let it intimidate
on keto, it can drop your weight
you, e got you covered. a
pretty fast and so what do you
reference list of some terms included.
do on a budget in a short time? Read up.
THE EGG LOVE EVERYONE JUST LOVES THAT EGGS ARE IN
THE EASIEST KETO BREAKFAST COMES WITH ANYTHING YOU DECIDE
For many this meal can pack it all up. 3 medium eggs, I Tbs salted butter, 1/2 cup broccoli, 1/4 cup cheddar cheese, 2 tbs whipping cream, optional 1 tbs peas (adds 2.1 g carbs). 70% Fat 21% Protein, 8% Carbs
EGG SALAD MANIA Love anything egg on my keto diet.. sound like you?
Truth be told, after so many years of feeling guilty after eating eggs more than 2 times a week, we discover keto and we are free. the myth that eggs are bad for you when eaten regularly is just not true. At lest now we have doctors who can tell you they have known for a while that food doesn't contribute to cholesterol levels in any significant way. so there you have it. eat your eggs away but how do you like it best? Here are 3 simple ways to enjoy your eggs, as an omelette, just add any choice of vegetable pan fry and voila, in a simple egg salad with just 3 ingredients and scrambled with spinach. Yum
EGG AND AVOCADO SALAD Preparation You need 3 eggs 1 avocado 1 TBS Mayonnaise 1. Boil you eggs.You can use soft or hard boiled 2. Cut them into small pieces 3. Cut or slice up your avocado. 4. Top with home made or store bought mayonnaise.( check fat is high on the brand you buy) mix and plate. 564 Calories 74% fat 14% protein 12% carb
EGG AND SPINACH SCRAMBLE
Ingredients All you need is 3 Eggs 1 block frozen or 1bag of Spinach 1 stick of Butter Spices of choice
IT'S NOT ONLY DELICIOUS, IT PACKS 1,052 CLAORIES. Preparation 1. Start by melting the butter in the pot or pan 2. Pour spinach that has been thawed or in fresh form 3. Stir fry it down then add salt and pepper to taste 4. Crack your eggs in a bowl, 3 eggs to 1/4 cup of whipping cream 5. pour into pot and cook while stirring till done. 3% Carb, 9% Protein, 88% Fat Now you know what your next meal should be? low in Fat and a few carbs wont hurt much here from extra vegetables
COOKING ON KETO SATISFIES THE SOUL
PAGEÂ 20
HEALTHY KETO MEALS Fresh Greens Matched with Grilled Platters
Variations throughout the world in cooking our most delicate food items (vegetables) range from steaming, roasting and even pureeing in fresh form. Gladly the vegetable food group is one that is keto friendly. Finding a balance between over cooking and crunch is key. This simple dip in boiling water will cook your beans in just 3 minutes then tossed them in olive oil and top with almonds. This will delight you for a most satisfying meal.
"IT'S NOT ONLY DELICIOUS, BUT IT'S A HEALTHIER OPTION FOR US ALL" Now who doesn't know how delicious the brown meats from chicken are. Surprisingly, our chicken wings and drumsticks all make the cut ok keto. A simple marinade on your batch left in the fridge from 1 hour to a day, then oven grilled, makes for a crispy yet tender plate of goodness. Toss over in some chilli sauce for a spicy treat. Now anyone ready to chew on some celery to balance it all? Yum For more recipes visit www.myketoworld.startketotoday.com
PAGE 07
Gwen Fells, Professional Certified Coach, Certified Integrative, Medicine, Health, Wellness Coach As founder of Ansia, she has memberships, affiliations, trainings and certifications with: Duke University’s Integrative Medicine, Health and Wellness Coach Training Program, Global Halotherapy Solutions, Columbus City Schools LEDE, BetterUp, Institute of Social Emotional Intelligence, Emotional Intelligence Training and Research Institute, AARP Life Reimagined Program, and International Coach Federation.
ANSIA, INC. & ARIA WELLNESS CENTER GWEN FELLS, MSA, PRESIDENT/CEO 1496 BRICE ROAD REYNOLDSBURG, OHIO 43209 (614) 595-8310, (614) 333-0934 WWW.ANSIAINC.COM
GWEN FELLS. KETO SPEAKER & COACH
REFRESHING KETO DRINKS Strawberry Keto Milkshake This strawberry milkshake is perfect for when you need something easy for a busy day. Tasty berries are keto friendly and combine wonderfully with coconut milk, lemon juice and vanilla. Ingredients 200 g coconut milk 1 cup of fresh or frozen strawberries 1 tbsp. lemon juice 1 cup ice(optional if berries are frozen) â „ tsp. vanilla extract 1 pinch/drop of pure stevia
"FOR A NICE COOL PICK UP"
Preparation 1. Put all the ingredients in a blender. 2. Blend until smooth 3. If using canned coconut milk, check that it is free of sugar as it produces a creamier and more pleasant shake. 4. Add lemon juice to taste.
REFRESHING KETO DRINKS Keto matcha iced latte Matcha gives us several health benefits, such as helping us lose weight and take care of our heart. Matcha has more caffeine and antioxidants.
"FOR A NICE COLD OR HOT DRINK, TRY OUR MATCHA ICED TEA"
Ingredients:
Preparation:
1/2 cup of sugar-free coconut milk 1/2 cup of sugar-free almond milk 1 teaspoon green tea matcha powder 1 pinch of pure stevia Drops of pure vanilla extract. Ice
1.In a small cup, add the matcha 2.Then add a little bit of boiling water 3.In a glass with ice, add the tea already dissolved. 4.Add the milk you are going to use 5.Add vanilla and stevia
Podcast
Listen on many platforms
https://anchor.fm/myketoworld
POSITIVE AGEING
Positive ageing Positive ageing is an approach which recognizes how negative (beliefs, thoughts, ideas, attitudes) can have a detrimental impact on physical and emotional wellbeing as we age. Positive ageing is a practical way of improving the chances of having better life as we age. In the UK, the http://positiveageing.org.uk has begun to focus on this and states Positive ageing is a way of living rather than a state of being. We took a closer loo and found how it focuses on the emotional and psychological aspects of ageing. It understands that the ‘mind’ can have a significant impact on our physical and emotional wellbeing. Thoughts (by which we mean ideas, beliefs, attitudes) give rise to emotions (like fear, disgust, anger, surprise, happiness and sadness) which in turn can produce physiological reactions in the body. Where thoughts are persistently negative there is a significant risk that physical or mental health problems can arise. Is it possible to overcome all the negatives we hear over our aging process? Yes... 1. It is possible to change how you feel: ‘Thoughts are not facts’ – through mindfulness you become more aware of your thought processes and can review them critically 2. Relish the good things in life: Savouring is the capacity to attend to and appreciate and enhance the positive experiences in life 3. Cultivate positive emotions – They undo the effects of negativity and help you to flourish 4. Increase a sense of gratitude – Overcome the ‘negativity bias’ by noticing what is positive in life. 5. Develop your strengths – these are particular ways of behaving, thinking or feeling that we all have which grow resilience and wellbeing and point to a positive direction 6. Maximize an optimistic outlook – optimism is fundamental to resilience, and it can be learned
KETO IN AFRICA A KETO DIET BUDGET PLAN
BY SEWA POGBE
Many Africans believe the keto diet is expensive. You might have said “I don’t think I can follow the keto diet based on my low income” The truth is keto dieting is not expensive. You can replace processed foods with healthy, keto friendly options without breaking the bank. Although you won’t be able to beat the prices on cakes, chips, noodles, beans, cookies, noodles and rice with keto foods, you can still eat keto friendly foods for as low as $2 a day. Grocery stores and wholesale clubs will always try to influence you to spend more. If you lack a plan, they are likely to make you spend so much, especially on food. Although planning for a keto diet will take some of your time and energy, it will be worth it at in the long run. A Proper budgeting plan may just be what you need to make your weight loss result, health and bank account move in the right direction. However, don’t try to follow someone else’s budget plan, make sure you understand the different food groups on a diet plan and make the best choices to decrease your expense. Here are some effective ways to create a budget plan on a keto diet despite your low income: 1. Shop Keto relevant produce You can manage your spending on a keto diet by prioritizing keto
-friendly ingredients and foods that are on sale. This should come before planning about what keto meal you’ll make. When you shop for the items you need, you can combine them with foods, ingredients, and leftovers you already have to create innovative keto meals. However, you will need some spark of creativity and an understanding of keto friendly foods. You may also need some cooking experience but its not necessary to make amazing keto meals. All these can reduce your grocery bill substantially. 2. Create your own grocery list every week You can find keto meals that can serve you up to the following week. Then you can create a shopping list from the recipe ingredients to manage your expenses. This will not only help you reduce your spending, but will also help you achieve that weight loss and health benefits that you desire. 3. Cut out a meal or two to reduce your expenses You can follow an intermittent fasting plan to decrease your food expense. You can do this by skipping a meal or two (e.g. only eat lunch and or only dinner).
Replace snacks with eggs and be creative with adding healthy fats from fruits like avocado to give you some energy boost. If you need extra fat for fuel on a low fat meal you can add bullet proof coffee or cream or butter rich deserts. Now you know, . You can combine any of these budgeting plans in ways that fits within your lifestyle, budget and health goals. So, don’t let anyone tell you a keto lifestyle is expensive. With a good budgeting plan, you can achieve weight loss and other goals without breaking the bank.
KETO AND EPILEPSY Story by CARMELA FRAGOMENI Sam Godin's epilepsy was so severe in 2004 that Toronto Sick Kids doctors suggested his mother take her threeyear-old son home and plan his funeral.
But she would have none of that. She pushed to get Sam into McMaster Children's Hospital, even enlisting the aid of her son's pediatrician. "I called and hounded to be seen and plead our case ... by the grace of God, they saw us in seven days," says Melissa Woodworth. At Mac, they met with a neurologist and pediatric dietician Jennifer Fabe, who had reviewed Sam's medical records. "Within 10 minutes, they told me Sam wouldn't respond to medications so they would slowly wean him off them and try this diet."
It was a ketogenic diet that Fabe says is "high fat, adequate protein and low carbohydrate" and is medically supervised. It involves reducing cereal, fruits and baked goods and replacing them with high fat choices like butter, heavy whipping cream, mayonnaise and oils like olive and canola. Sam, now 14 and living with his mom in St. Catharines, has been seizure-free on this diet since he was 5. "It was amazing ... it was only when we got on the diet, we knew he would live," says his mother.
A KETO-ER IN AFRICA By Nana Aisha Mamudu
For more on her work. visit www.nolaagroanola.ca
My Keto Rice, potatoes, yams, pasta, bread and sugar. I don't think i went a day without bread and sugar loaded tea. Goodness! I forgot to mention fizzy drinks. I enjoyed them all in ridiculous amounts. So naturally, starting a keto diet was out of the question. I could not imagine going an hour without carbs talk less of more. As a busy mum of four, with a demanding job working as a TV content producer, I was always in a rush to throw a three square meal together. So cooking a separate meal for myself was again asking too much. To top it up, I rarely cooked with vegetables or included fruits of any kind in my dishes. I have come to realize this past week and a half on Keto diet that...
You have to be mentally ready to begin, then start slow and steady. Taking charge of your body and health is the main thing here. Understanding that you are worth the time and effort is important. Realizing I needed to take better care of myself was my motivation. After a few days I began to feel lighter. I just felt more agile. I soldiered through with brisk walks. I weigh myself after a week and was ecstatic to have lost 6kg. Didn't think it was possible but I do now. I am looking forward to losing another 6kg in next 7 days. Wish I had started my Keto journey early. I think I only had to see someone I know succeed to begin. Get your mind right then get ready, get set, KETO!!!
chettbinning@brainignition.ca
https://www.brainignition.ca/
SOME KETO TERMS Fat Bombs If you’re on a ketogenic diet, ensuring that your diet contains enough healthy fats can be tricky, especially if you’re new to this way of eating. That’s where fat bombs come in: high in fat and low in protein and carbohydrates, they’re the ideal snacks if you’re eating low carb. Ketoacidosis While nutritional ketosis is perfectly safe, ketoacidosis is an indicator of serious health problems. Ketoacidosis only occurs in type 1 and type 2 diabetics and alcoholics and has nothing to do with nutritional ketosis. The level of ketones in ketoacidosis is 35 times higher than in ketosis resulting from a ketogenic diet. While in ketoacidosis, blood glucose levels are high. Keto Flu When entering the induction phase of a ketogenic diet (50 grams or less of total carbs -about 20-30 grams of net carbs), most people experience "ketoflu”. The "flu" is nothing else than a result of starving the body of carbohydrates. You can easily counteract these effects by replenishing electrolytes. Make sure you include foods rich in electrolytes in your everyday diet and take food supplements if needed.
Fat Fast When you begin a ketogenic diet, it will take 3 to 4 weeks for your body to start using ketones effectively for energy. Before you get keto-adapted, your main source of energy is glucose. A fat fast is a type of fasting that’s suitable for those who reach a weight loss plateau when they’re already keto-adapted. During a fat fast, you get about 80 to 90 percent of your calories from healthy fats while keeping your calorie intake low, no more than 1000 to 1200 kcal a day. A fat fast should last no more than 3 to 5 days: any longer, and you risk sending your body into starvation mode, losing muscle, and becoming deficient in essential nutrients. Insulin Resistance (IR) Insulin resistance (IR) is a physiological condition in which cells fail to respond to the normal actions of the hormone insulin. When the body produces insulin under conditions of insulin resistance, the cells in the body become resistant to the insulin. This makes them unable to use it as effectively, leading to high blood sugar. Beta cells in the pancreas subsequently increase their production of insulin, further contributing to a high blood insulin level.
OUTER BEAUTY BY K BODY BLENDS To order visit www.kbodyblends.ca @kbodyblends on FB & Instagram
They say that necessity is the mother of invention. This is certainly true in my case. From an early age my skin and feet cried out for special care but commercial products were not for me. I believed that our skin can be nourished and heal naturally and so I set out to find the ingredients that would become my perfect skincare blend. After an unpleasant experience trying to find raw materials, I researched how to gain access to them in their freshness and realized that I had something to offer others because my unique blends are tested and proven to work. Today you can find your perfect body butter, African black soap in convenient bottles, Eczema treatments and you facial care. Remember its inner health for outer beauty. Khadijah Haliru
SOME KETO TERMS This often remains undetected and can contribute to a diagnosis of Type 2 diabetes or latent autoimmune diabetes of adults. Â Hydroxybutryate (BHB) BHB is an organic compound synthesized in the liver from acetoacetate, the first ketone produced in the fasting state and while following the ketogenic diet. It can be measured using a blood ketone meter. Standard Ketogenic Diet (SKD) This is the most common type of the ketogenic diet. The rule is simple: You eat the minimum amount of carbs at all times. This type of the ketogenic diet is the same as the Induction phase of the Atkins diet. It requires round 20-50 grams of net carbs a day. The exact amount depends on the individual needs. SKD is the best approach for the vast majority of people. Targeted Ketogenic Diet (TKD) On this type of diet, you eat carbs strategically, right before (30-60 minutes) exercise. It's advisable to choose easily digestible carbs with high Glycemic Index such to avoid upset stomach. Avoid foods high in fructose and go for glucose-based foods.
Fructose would replenish liver glycogen -which you want to avoid on a keto diet -instead of muscle glycogen Restricted Ketogenic Diet (RKD) Based on studies, ketosis is a beneficial condition for managing cancer. When you restrict carbohydrate intake below 20-50 grams, your body runs out of glycogen stores and starts producing ketone bodies. Healthy cells can use ketones for energy, but some types of cancer cells cannot use ketones. Apart from severe carb restriction, such approach is also limited in calories. Cyclic Ketogenic Diet (CKD) On this type of diet, you also eat carbs strategically. According to CKD, you alternate days of ketogenic dieting with days of high-carb consumption also known as "carb-loading". Typically, carb-loading lasts for 24-48 hours. CKD usually requires about 50 grams of carbs per day during the first phase, and about 450-600 grams of carbs during the carb-loading phase. Bodybuilders and other athletes use this diet to maximise fat-loss while also building lean mass. Therefore, for the majority of people, this type is not recommended
SOME KETO TERMS LCHF LCHF is a diet that is low in carbs and high in fat (Low-Carb High-Fat). HWC HWC refers to heavy whipping cream -a common ingredient on a keto diet. BPC Bullet Proof Coffee, also known as Keto Coffee (coffee blended with fat and MCT oil into a creamy consistency). MCT Medium Chain Triglyceride (a type of oil from coconut that is more easily used by the brain and rapidly converts into ketones). Exogenous Ketones (Ketone Esters and Ketone Salts) Exogenous Ketones (Ketone Esters which are synthetically-made and Ketone Salts which are naturallyderived) are ketones that are provided via supplements. Their health effects are currently being studied. Although exogenous ketones seem to enhance performance in athletes and may be used in managing diseases such as epilepsy, Alzheimer's, Parkinson's or cancer, beware of supplements containing exogenous ketones. They can be wrongly marketed and endorsed for their exaggerated weight loss properties.
Additionally, they may cause stomach distress even in keto-adapted individuals, especially if they are sensitive to MCTs. It's a myth that high levels of ketones lead to more fat loss and there is no proof that exogenous ketones will help you lose more weight. Very Low Carb Ketogenic Diet (VLCKD) A VLCKD is a diet that is very low in carbohydrates. Nutritional ketosis can be achieved by restricting total carbs per day to 50 grams or less. This is an equivalent to 20-35 grams of net carbs depending on the fibre content. According to Volek and Phinney, people with less carbohydrate intolerance can have even more than 50 grams of daily total carbs. NSV Non-scale victories (also known as NSV) are celebrating things that help you reach your health goals that have nothing to do with your actual weight —even though people tend to lose weight in the process. An example is when you lose inches but the scale doesn’t move. A common NSV is fitting into a pair of pants that were previously too tight
LIFE LESSONS
BY BRENDA VOKEY TAIT
ALWAYS HANG ON TO YOUR TEETH
Life is full of little lessons that we learn every day. Being a woman of “a certain age” I have to say that I have learned a boat load of them. Some of them have been experienced through joy and some of them have been painfully taught through tragedy. Yet, no matter how the lessons were absorbed, they have molded me into the woman I am today. Perhaps you might be able to identify with some of the experiences I’ve had along the way. Always Hang On To Your Teeth When I was in grade seven, I had a horse back riding accident that put me in the hospital for a week with a concussion. I had fallen and landed on my face, leaving horrible scabs on my entire face. I also lost my front tooth. The scars and the concussion healed, but the tooth couldn’t be replaced immediately. So, for a week or two I had to go to school with no front tooth. You can imagine how many times I was asked to smile. Finally, I was able to get the tooth replaced on a partial dental plate. Now I’ve never really been an athletic girl, but I did make my school volleyball team that year. forgot.......always hang on to your teeth. We did very well and were invited to a tournament in a nearby city. My mother and sister accompanied me and watched with anticipation from the bleachers. I was so proud to be a part of such a big event. The tournament started and we were off. We won a couple of games and were riding high.
When the third game came around, I ran out onto the court with great confidence and excitement. My position when the game started was at the net in front of the girl who was serving. With awesome team spirit I clapped my hands and cheered at her, “Come on Betsy!”. As I did, my lovely partial plate flew out of my mouth and onto the dirty gym floor. In horror I fell to my hands and knees and crawled over to it. Without a second thought I picked it up and shoved it into my mouth. I was mortified! In the stands, my mom and sister had seen what happened but were unable to do a thing. Everyone on the court had thought I’d dropped my gum. Well, let me tell you that I was so embarrassed I thought I was going to faint. The coach had to sit me on the bench for a while. As terrible as this was, I did learn some valuable lessons. First of all, be thankful for a body that can heal itself. Things could always be so much worse. Secondly, when others tease you, don’t internalize it. They are either poking fun because they like you or being mean because they are jealous. Either way, it says nothing about you and everything about them. And finally, no matter how embarrassing a situation might be, it will pass. You won’t feel the sting forever. In fact, it might turn out to be a great story to share someday. Oh, and I almost forgot.......always hang on to your teeth.
Medical Facts Supporting the #KETO diet BY SEWA POGBE Have you ever tried a diet with the aim of losing weight or improving your health? You are not alone. The modern diet and a sedentary lifestyle have made it easy to pack on weight. But thanks to the keto diet, it is possible to shed your excess weight and live a healthful life. A lot of diets don’t live up to their claims. Worse still, they are so restrictive that all you are left with are tasteless meals and make you wonder if they are worth it. This article will discuss the keto diet, a science-backed nutrition plan that can improve your health. What is Keto Diet? The body typically uses sugar from carbohydrates as a source of fuel. When carb is severely restricted, the body starts breaking down fats into ketone bodies that can be metabolized to produce energy. This process is called ketosis. The keto diet or ketogenic diet is about getting your body to a state of ketosis where fat becomes the primary source of fuel. It is the same state the body enters on starvation. Keto diet is made up of high fat, moderate protein, and very low carb often in 75, 20 and 5 percent proportions respectfully. .
 When on a #keto diet, you would avoid sugary or starchy foods like bread and potato. Foods such as meats, eggs, sausages, fish, nuts, oils and vegetables become your regular staple.
2. Regulate Blood Sugar #Keto diet can help control the blood sugar and even reverse type 2 diabetes and eliminate the need for medications. It lowers blood sugar levels and counters the negative effects of high insulin. With the diet, you may not need insulin in the long run.
If you experience a fruity breath when on a #ketogenic diet, don’t panic, you
3. Appetite Control
are not about to become a fruit! It is
When your body switches to ketones,
the ketone bodies that are responsible
it has constant access to weeks of
for the smell. In addition, you may
stored energy which reduces the
experience frequent urination and unusual thirst as your body enters
feelings of hunger. This means you only need to eat when you are hungry
ketosis.
and will also benefit from
The #keto diet has a lot of medical
with a moderate appetite. #Keto diet
benefits. These include: 1. Weight Loss Losing weight is the primary reason people adopt the #keto diet. The initial loss in weight is due to water loss. This is then followed by the breakdown of stored carb and fat. #Keto diet increases fat burning and lowers insulin, the fat storing hormone. It allows you to lose weight without deprivation and hunger while also reducing appetite]. It is reported to be more effective for weight loss than low-fat diets.
intermittent fasting which is easier lets you live healthy without having to hate food. 4. Improves Energy and Mental Agility People on a #keto diet have increased energy. The energy high and lows associated with sugar are absent with ketones metabolism. #Ketogenic diet also improves mental ability as ketone bodies are an excellent source of fuel for the brain. It may also improve focus and concentration.
5. Increased Endurance Stored carbs in form of glycogen only last a few hours of intensive exercise. But fat stores can potentially sustain you for weeks. A #keto diet can increase your endurance by providing energy from fat stores. 6. Improved Health Markers Cholesterol, blood sugar and blood pressure are some of the risk factors for chronic diseases. #Keto diet helps maintain optimal levels of these markers. For instance, it increases the level of good cholesterol (HDL) in the body. A #keto diet is a healthy lifestyle choice that can promote healing and help you lose weight. It isn’t just another diet but supported by scientific evidence. #Keto diet can help manage diabetes, reduce cancer tumors and bring about total health transformation. Learn and adopt it to live a healthier life.
OCTOBER 2018
Alexandra Regos MY PERSONAL JOURNEY TO EATING AND LIVING BETTER INSTAGRAM: @DIARYOFAPHATGIRL88
And you say what??? My name is Alexandra. I am 30 years old. I have always struggled with my weight trying diet after diet with no success. A few years ago I was diagnosed with Polycystic Ovarian Syndrome and my weight just skyrocketed from there. I had reached an extremely low point in my life. I was physically mentally and emotionally exhausted. That is until a few friends of mine introduced me to the ketogenic lifestyle. After some extensive research I dove right in cold turkey. I cut out the obvious bad carbs and sugar. Within a few days my body thanked me. I was more clear minded I had more energy and of course the weightloss was an added bonus. I began my journey on October 31 2018 and to date I have lost a total of 48 pounds. Keto literally saved my life and I am hopeful for my future
FASHION ON WEIGHT LOSS
8 useful tips on how to dress when loosing weight There comes a time in your life as a dieter when you will stand befuddled in front of your closet and wonder what to wear. The reason is not far - fetched. It’s simply because those clothes that fit a week ago are now hanging loose. This feeling can be overwhelming. Here are 8 useful tips to help you feel and look amazing in your clothes while working towards your weight loss goal: 1. Invest in clothes that can shrink One smart way you can manage your wardrobe while a weightless journey is to purchase clothes that can get smaller as you get smaller. Invest in tops and dresses that have some stretch to them. These are great options and they will always look smart even when you lose up to 10 pounds. 2. Dress for now Don’t wear clothes that are way too tight just because you want it to fit. Relax; put your outfits together for your current size. Some people look too far ahead and wear clothes that they dreamt of wearing after losing many pounds. This can make you look awkward and less confident. Don’t make that mistake. Always wear what looks good and smart on you. 3. Invest in essential day-to-day basics You can have at least two of each ‘basic’ that fits you and makes you look smart at every weight. Get those jeans, pants, or skirts in pairs and make sure they can be switched up with your accessories.
4. Go with prints Do you know small prints can hide those lumps and bumps? Yea, they can. So you can choose to add some light printed scarfs to your wardrobe. 5. Accessorize One of the ways to jazz up any outfit regard less of your weight is by having fun with accessories. They give you a sense of style and make you more confident even when you still have a lot of flesh. Use them on your weight loss journey and always look good. 6. Don’t be afraid to show your form Some people hide under excess material just to conceal their body shape. This is a choice but if you are concerned about looking smart or professional for work or otherwise, invest in clothes that fit well and accent what you do have. If you know you have a natural waist, tuck in and belt. Just look smart. 7. Invest in some good shoes Depending on your weight, you may choose to ditch your sneakers for something a little sexier. This is because your shoe size may change as you lose weight. Go ahead wear those heels, even if it’s an inch high. It really does wonders to your calves. However, if you feel comfortable in thinner soled shoes, go for it instead. 8. Get a new handbag that compliments you If you are currently a large in size, don’t go for a tiny purse; it’s far way out of proportion. However, you can adjust the straps to make the purse ride a little bit higher than your hip level. Your fashion doesn’t have to suffer just because you are losing weight. It’s okay to have some fun but invest wisely in clothing, shoes, and accessories that will boost your confidence.
GUESS THIS KETO FOOD JOURNAL
A RE YO U R EA D Y T O K E T O? A PRINTABLE TO GET YOU STARTED
