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Hansplaceclinic, London (2025)

23/12/2021

BANISHING THOSE WRINKLES WITH BOTOX ®
At Valley Medical Weight Loss, we believe that looking your best is a big part of what makes you feel your best. And when you feel your best, you’re able to face the world with more poise and confidence. That is why we offer non-surgical injections, like Botox® Cosmetic, in addition to our weight loss programs. Botox ® is probably not a new name for you, but do you know exactly what it is and what it can do for you and your skin? If not, keep reading. And even if you think you do, keep reading.

Let’s Start with Wrinkles
To understand how Botox ® works, it’s important that you understand how wrinkles form in the first place. It’s really a combination of factors – damage from free radicals, decreasing amounts of collagen – the protein that keeps your skin springy and supple, changes in cellular structure, and making the same expression over and over again. When you frown or smile or you’re deep in thought, certain muscles contract and certain areas of your skin crease and fold in response. Over time, these creases and folds start to stick around and you’re left with fine lines and wrinkles. While Botox® can’t address the external factors that cause lines and wrinkles, it can target the muscle activity that contributes to them.

How Botox® Works
Botox® works by reducing the activity of the underlying muscles that cause your skin to crease and fold. It does this by blocking the signal from the nerves to the muscle. When nerve signaling is reduced, the muscles relax and soften. This translates to fewer lines and wrinkles and a younger-looking appearance. You’ll generally begin to see the results within one to two days following the procedure, but the most noticeable difference in your appearance tends to come after 30 days. Because Botox is non-surgical, treatments are quick – each treatment lasts approximately 10 to 20 minutes and requires no recovery time. That is why this type of procedure is often nicknamed “a lunchtime procedure”. You can get in and out in the amount of time it would take you to go down the street for a salad. The results of Botox typically last up to four months.

What Else Should I Know?
Botox is most effective for crow’s feet and frown lines. Since every individual is unique and every face is different, your treatment will vary based on you as an individual. Your physician will discuss your treatment plan with you before administering any injections; and make sure you’re comfortable with the recommendations and all your questions are answered. A typical treatment may include 5 injections into your forehead muscles and 3 into each of the muscles that surround your eye.

23/12/2021

MEAL PLANNING: YOUR SECRET TO WEIGHT LOSS SUCCESS
There’s a popular quote that goes something like this: “when you fail to plan, you are planning to fail”. The internet couldn’t decide if it was Winston Churchill or Benjamin Franklin who said it, but nevertheless, the message is what’s important. While it’s true that sometimes things don’t go exactly according to plan, having a plan for what you’re going to eat, and making sure to have food with you that can help you execute that plan, is extremely important when it comes to losing weight.

Meal Planning
Planning your meals can help you stay on track so that you’re staying within your calorie needs. It also ensures that you have a meal handy so that you’re not ravenous throughout the day and end up overdoing it later in the evening. Spending some extra time planning your meals can also help you save money. When you’re going to the grocery store and buying from a list, you’re less likely to be tempted by snacks and other things that are off plan, which add up in the long run.

We get it – planning does take a little more time than flying by the seat of your pants, but we promise, it’s worth it. To make life a little easier for you, here are some tips to make your meal planning successful and as painless as possible.

Meal Planning Tips
Set aside a few hours to build a menu. We know you’re busy, but your health is important so make meal planning a priority. Set aside a couple of hours on your day off and sit down with a pen and a notebook and write down what you’re going to eat for the week. Look through your cookbooks or on your favorite healthy cooking blogs and find some recipes that you like and build your menu.
Design your menu efficiently. You don’t have to make things complicated. If there’s a casserole you want to try for dinner and it serves 6, put it on your menu for lunch the next day. When it comes to meal planning, leftovers are your best friend. Look for recipes that can be easily doubled or that use a lot of the same basic ingredients so that you don’t have to spend a lot of extra money.
Make a shopping list. Now that you have your menu built and your recipes handy, spend time looking through all the ingredients and building a shopping list. It helps to separate the shopping list into sections like “produce”, “meat”, and “spices”. It may take a little extra effort at the time, but it will end up saving you time at the grocery store.
Stick to your list. This step is really important. When you’re at the grocery store, buy ONLY the items on your list. Since you already know what you’re going to be eating for the week, there’s no need to veer from the list. Doing so will only derail your progress and cost you money. To help you with this, make sure you only go grocery shopping after you’ve had a satisfying meal. Going grocery shopping on an empty stomach is a recipe for disaster.
Spend a few hours cooking. This part isn’t mandatory, but it will help you immensely. Take a few hours on a Sunday or whatever day you have off to actually cook some (or all, if you’re feeling really ambitious) of those meals. This does take effort and more than a little patience, but the payoff is BIG. When you get the majority of your cooking done in one day, you can package each meal in single serving sizes that are ready for you to take with you wherever you have to go. You can also double recipes and freeze the extra for a day down the road when you don’t feel like cooking.

23/12/2021

BUSTED: METABOLISM MYTHS (AND WHAT’S REALLY GOING ON)
Your metabolism is the cornerstone to your weight loss success. Because of this, people are often quick to point the finger at their metabolism for stalls in weight loss or try metabolism-boosting tips and tricks that their mother’s friend’s cousin told them about. With so many myths and half-truths about metabolism circulating around, it’s often difficult to figure out which advice you should take and which you should take with a grain of salt. But we’re here to bust all of the metabolism myths for you.

What IS Metabolism?
The key to understanding metabolism at all is understanding what your metabolism is and what it does. The official definition of metabolism is all of the chemical processes that occur in an organism to maintain life. Your metabolism breaks things down and puts others together using a variety of enzymes, hormones, and complicated pathways in your body. So what does this mean for weight loss?

Well, your metabolism is responsible for converting the food you eat and the drinks you drink into energy you can use – which translates to burnt calories. Even when you’re not moving a muscle, your metabolism uses calories to maintain all of the physiological processes that are going on underneath the surface – the ones you probably pay no mind to. This is called basal metabolic rate, or BMR. Your BMR accounts for 60 to 75 percent of the calories you burn each day and when it comes to metabolism myths, most of them surround BMR.

Myth: Thinner people just have a faster metabolism.
The Truth: It’s actually the opposite. Thinner people generally have a slower metabolism than larger people. That’s because when you weigh less, it takes fewer calories to maintain your weight, so your BMR tends to be slower. It’s not size that determines your metabolism, but your muscle mass. The more lean muscle tissue you have, the faster your metabolism will be. The way to build lean muscle? Strength training. Don’t be afraid of those weights; they’re your key to becoming a lean, mean, calorie-burning machine.

Myth: Skipping a meal puts you in “starvation mode”.
The Truth: This is a popular metabolism myth that has roots in truth, but over the years has become a little skewed. Back in the day, your ancestors ate what they could find. Sometimes this meant not eating for several days at a time. When this happened the body responded by saying “Uh oh. I’m not getting any new calories. Better slow down my metabolism to conserve the ones I have.”

However, the body doesn’t react the same way when you skip a single meal or when you eat three large meals over the course of the day instead of five to six small ones. That doesn’t mean that skipping meals is a good idea though. Skipping a meal can make you extra hungry (not to mention cranky) and can lead to strong cravings. When you skip a meal, you’re more likely to overindulge later or binge on foods that you’re trying to avoid.

Myth: Eating after 8 p.m. slows down your metabolism.
The Truth: You’ve probably been told once or twice (or 100 times) that when you eat late at night, your body doesn’t burn off the calories and stores everything as fat. Well, you can take comfort in knowing that this just isn’t how it works. Your body is smart – really smart – but it doesn’t have the ability to magically start storing any calorie you take in after 8 p.m. as fat. The problem with late night eating is that it typically occurs in addition to your meals. Eating a healthy, balanced dinner at 8 p.m. is different than eating a pint of ice cream while you’re watching a movie. Instead of having a hard fast rule that says you can’t eat after a certain time, but attention to WHAT and HOW MUCH you’re eating and your metabolism will do what it does best – burn calories.

23/12/2021

TOP 4 DRINKS FOR WEIGHT LOSS
Many people don’t realize just how bad choosing the wrong drink can be for their waistline. Sugary drinks, like soda and lemonade, contain loads of calories and no nutritional benefit. Even drinks that are advertised as “healthy,” such as enhanced waters and sports drinks, tip the scale when it comes to sugar. Stay away from these diet saboteurs and stick to drinks that are lower in sugar and offer plenty of vitamins and minerals. These weight loss drinks can help you shed the pounds while still quenching your thirst.

Water
I’m sure this comes as no surprise to you, but water tops the list of drinks you need to stay healthy and trim. Yes, water quenches your thirst, but it also helps carry nutrients to your cells and flushes out toxins from your organs. Water also lubricates your ear, nose and throat tissues and helps you maintain your body temperature. Drinking water before meals can also help you eat fewer calories in the long run.

Coffee
We know seeing coffee on this list probably makes us your new best friend, and it’s true, coffee can be good for you! Coffee is naturally calorie-free, so if you enjoy it black — or with a no-calorie sweetener — you’re not adding to your caloric intake for the day. It’s also a great source of antioxidants, including those that keep your heart healthy. The caffeine in coffee has also been shown to boost metabolism speed. Of course, moderation is key. Too much coffee can cause jitteriness and anxiety. Limit yourself to three cups a day.

Green Tea
Green tea is high in a specific category of antioxidants called flavonoids, specifically catechins. Research has shown that catechins may be more powerful in fighting cell damage than other antioxidants, like vitamins C and E. Because of this, drinking green tea may help reduce your risk of developing certain cancers, such as bladder, breast, lung, colon and skin. But it’s not just that. The caffeine and catechizes together can speed uo metabolism and help break down excess fat. The combo also helps increase the amount of energy the body uses (or the amount of calories you burn.

In addition to green tea’s antioxidant properties, it can also help lower LDL cholesterol, which may help reduce your risk of developing heart disease. These benefits were generally seen with about 3 cups of green tea per day.

Fruit and Vegetable Smoothies
Smoothies can be a healthy drink option, when done right. Some smoothies, like the prepackaged versions at your grocery store, can contain lots of sugar and calories. When you make your own smoothies, however, you can whip u[ a drink that is rich in protein, fiber and plenty of vitamins and minerals. Smoothies are also a good way to meet your fruit recommendations for the day. Combine non-dairy milk with half a banana, a half-cup of strawberries, a handful of almonds and a handful of spinach. Blend and you’ve got a nutrient-packed breakfast that will help keep you full until lunch. If you order a smoothie while you’re out, ask them to hold any added sugar, like juice or ice cream. Fruit is naturally sweet enough.

23/12/2021

HOW CAN I PREVENT SAGGING SKIN WHILE LOSING WEIGHT?
There are countless reasons why getting to a healthy weight should be one of your top priorities. Losing weight can lower the risk of heart disease, decrease your risk of developing type 2 diabetes, alleviate the symptoms of arthritis, increase mobility and energy, and boost self-esteem and confidence – just to name a few. That being said, if you are significantly overweight, there’s a chance that your weight loss may leave you with some sagging skin, although it doesn’t happen in all cases.

The possibility of sagging skin should never stop you from working toward a healthy weight, but as you’re losing weight, there are some things you can do to lessen the likelihood that you’ll end up with sagging skin.

Why Does Skin Sag?
Skin contains collagen and elastin – two proteins that are responsible for its elasticity and its ability to “bounce back” after being stretched. As you age, you naturally lose some of this collagen and elastin, which is part of the reason wrinkles start to develop and skin begins to sag.

Collagen and elastin can also become damaged over time and lose their ability to bounce back. Think of it like a rubber-band. If you stretch out a rubber-band, and leave it like that for an extended period of time, eventually, it won’t be able to retain its original shape. This is what happens with skin. If skin becomes stretched out due to weight gain, sometimes it can’t return to its original shape, especially if you’ve been overweight for a while. Another thing that affects skin’s elasticity is yo-yo dieting – or repeatedly losing weight, gaining it back, and then losing it again. When the skin is constantly under those varying degrees of pressure, eventually the collagen and elastin fibers begin to break down and skin may start to sag.

What You Can Do About It
Here’s the good news: although you may not be able to avoid sagging skin completely, there are some things you can do to decreases your chances of experiencing it.

Lose weight responsibly. Crash diets aren’t just bad for your health; they’re bad for your skin too. The elasticity of your skin cannot keep up with rapid changes in your body size. It’s best to lose weight at a rate of 1 to 2 pounds per week to allow your skin time to shrink back down with changes in your body size.
Stay hydrated. Your body is composed of about 60 percent water – and the elasticity of your skin is strongly dependent on how hydrated you are. People who stay hydrated during weight loss maximize their skin’s elasticity and decrease the chances that they’ll experience skin sagging as they begin to lose weight. On the other hand, dehydrated skin has less recoil – meaning it doesn’t bounce back as easily during the weight loss process.
Incorporate resistance training into your exercise routine. Resistance training – also called strength training – doesn’t target the skin specifically, but it can help “fill out” loose skin and reduce the appearance of sagging. The American Council on Exercise recommends adding two or three days of resistance training to improve the appearance of skin and build muscle mass.
Take supplements. Your skin’s needs access to many different nutrients in order to stay elastic and supple. B-vitamins maintain the integrity of the skin, while collagen supplements can help improve elasticity. In most cases, taking a good multivitamin along with a high-quality collagen supplement provides the right balance of nutrients that you need to keep your skin healthy.
Losing weight is an amazing accomplishment. It takes grit and dedication – and it’s not always an easy road. If you lost weight and you have sagging skin, don’t let it take away from the sense of accomplishment you feel. You’re beautiful and no matter what, love the skin you’re in!

23/12/2021

B12 AND METABOLISM: HOW THE VITAMIN HELPS YOU LOSE WEIGHT
Your metabolism is the process your body uses to break down food and nutrients and convert them to energy, which supports all of the functions in your body. There are a lot of things that affect your metabolism, but two of the major players are the vitamins and minerals you get from your diet. If you’re not getting adequate amounts of certain vitamins, like B12, it can negatively affect your metabolism, making it harder for you to lose weight (and also decreasing your energy).

How B12 Affects Metabolism
Vitamin B12 is essential for the metabolism of proteins and fats. In fact, metabolizing the macronutrients (carbohydrates, proteins, and fats) and using the stored energy in food are the major roles of all of the B vitamins.

When your metabolism is healthy and running efficiently, your body uses fats and, sometimes, proteins, for energy. This prevents your body from storing these nutrients as fat, which translates to weight loss or maintaining a healthy weight.

But if your metabolism is sluggish or not running efficiently for any reason (like a vitamin B12 deficiency), instead of using these macronutrients for energy, your body will store them as fat.

B12 Deficiency
If you’re feeling “off” or dealing with chronic symptoms, like fatigue, anxiety, difficulty keeping your balance, memory loss, shortness of breath, and/or numbness or tingling in your hands and feed, it’s possible that you have a B12 deficiency, which makes it harder to lose weight.

If you do, you’re in the company of many others. Research shows that one in four Americans currently have a diagnosable vitamin B12 deficiency. What’s more, nearly half of Americans are living with vitamin B12 blood levels that are considered lower than optimal. And many people don’t even know it!

Vegans and vegetarians are at the highest risk of deficiency. Vitamin B12 is found almost exclusively in animal products (although synthetic forms are added to many fortified cereals). Other risk factors include digestive conditions, like Crohn’s disease or celiac disease, previous weight loss surgery, and increasing age. Some medications, like anti-acids, also decrease your ability to absorb vitamin B12.

B12 Injections
If you’re not getting enough B12 from your diet, or you’re having difficulty absorbing the vitamin, your best bet is a vitamin B12 injection. Injections bypass the digestive system and go right into your blood and then directly into your body’s cells.

If you’re trying to lose weight, B12 injections can help boost your energy levels and increase your metabolism. This process can jumpstart your weight loss or help you overcome a weight loss plateau.

Want to make B12 injections part of your weight loss routine? Check out our B12 packages or call us for more information.

23/12/2021

IS STRESS KEEPING YOU FROM REACHING YOUR WEIGHT LOSS GOALS?
Last week, in honor of American Heart Month, we talked about how stress affects your heart health. This week, we want to break down how stress can prevent you from losing weight — or at least make it a lot harder.

We live in a time of stress. Whether this stress is real (a family trauma, for instance) or perceived (you just feel like you don’t have the time to do ANYTHING) is irrelevant – a chronic state of stress wreaks havoc on your body and can prevent you from losing weight (and even cause weight gain!). Most people know that eating right and exercising are key components of weight loss; but stress is an often overlooked factor. If you feel like you’re doing “everything right” yet you still can’t lose weight, consider your stress level. Is it controlled? Are you doing anything to manage it? If you answered no to these questions, read on.

Stress Hormones
When you’re stressed, your body produces a hormone called cortisol, which increases your body’s storage of fat. Cortisol has a particularly profound effect on the fat around your midsection, which is called visceral fat. Having extra fat around your midsection is not just a cosmetic issue, it actually increases your risk of developing insulin resistance (which can lead to diabetes), nonalcoholic fatty liver disease, and heart troubles. That’s why it’s especially important to lower your stress levels, which in turn, can lower your cortisol levels.

Managing Your Stress
There are several things you can do to get your stress under control. You may feel like you don’t have the time, but it’s important to MAKE the time.

Do something you love every day. Taking a few minutes to really enjoy yourself every day is important to your health. It can be reading, writing, drawing, walking, playing with your pet, or just lying in the grass and looking at the sun. Whatever it is, just take some time to really wind down.
Consider yoga and meditation. Yoga and meditation are both scientifically proven to help reduce your stress levels. If you think yoga and meditation “aren’t for you” give them a fighting chance. There is no right or wrong way to do either. It’s all a personal experience – one that can significantly lower your stress (and cortisol) levels.
Make sure you’re getting enough sleep. A lack of sleep not only increases your stress levels, it can mess with your hunger hormones. When you don’t get enough sleep, it disrupts the action of two hormones – ghrelin (which is responsible for telling your body you’re hungry) and leptin (which is responsible for telling your body you’re full). When these hormones are out of whack, you’re more likely to overeat. Aim for a minimum of 7 hours of sleep per night (8 to 9 is better).
Exercise not only directly contributes to weight loss, it indirectly contributes by reducing your stress levels, so your body is better able to handle cortisol. Spend at least 30 minutes (60 to 90 is better) doing something active. You don’t have to walk on the treadmill inside the gym. You can join a kickboxing class or a work sports league.
Managing your stress levels is not just important for weight loss, it’s extremely important for your health. Take the time TODAY to incorporate one of these stress reduction techniques into your life. Eventually, you can work up to doing all of them.

23/12/2021

WEIGHT LOSS RESOLUTIONS: REDEFINING YOUR GOALS
This probably isn’t a huge shocker, but two of the top 3 New Year’s resolutions for 2019 were to eat healthier and get more exercise (in an effort to lose weight). While many people made this resolution – probably with lots of good intentions – research shows that only 8 percent will actually be successful and that around 80 percent of those resolutions will fail as soon as the second week of February! Those aren’t numbers you want to write home about and we want to prevent you from becoming one of them.

If you’re at the point in the New Year where you’re starting to fall off the New Year’s resolution wagon, we want to help pick you back up. Our success depends widely on YOUR success and, more than anything, we really want you to be successful. That’s why we’re giving you some tips to help you re-evaluate your resolutions so you can reach those goals.

Get Specific
“Eat healthier” and “get exercise” may among the most popular resolutions of the year, but they’re just not specific enough. Telling yourself that you’re going to eat healthy or exercise more without providing any real plan sets you up for failure because it’s too broad. Instead of saying “I’m going to eat healthier” say something like “I’m not going to eat potato chips or dessert for the next 6 months”. Giving yourself a tangible, small goals that will lead to your large goal is more effective than just making a general statement. If you said you were going to eat healthier or exercise more, think about HOW you will do that and map out that plan.

Re-assess Your Resolutions
While we love ambition, getting a little too ambitious with your resolutions can set you up for failure. Telling yourself that you’re going to lose 20 pounds every month for the next 6 months just isn’t realistic – and that can take a toll on you. Sit down and re-assess your resolution. Is it realistic? If not, change it to make it more do-able for you. Remember, that an average person loses 1-2 pounds per week, which translates to 4-8 pounds per month. Base your goals on those numbers. That way, anything more will just be a bonus.

Give Yourself a Visual
The scale is a good way to keep yourself accountable, but it’s easy to stop weighing yourself when you feel like you’re getting off track. Instead of relying on yourself to step on that scale every day, make a visual. We like the idea of two jars and some marbles or decorative glass stones. Mark one jar “pounds I have to lose” and another jar “pounds I’ve lost”. As you lose weight, physically move one marble or stone from the pounds I have to lose jar and put it in the pounds I’ve lost jar. If you gain weight back, you have to move the marble/stone back. Having a visual that you can see every day is a great way to keep you on track and accountable.

Believe You Can Do It
Unfortunately, negative self-talk is the way of the world, but try to avoid falling into that pattern. If you don’t believe in yourself, who will? There’s a quote by Henry Ford that says “whether you think you can or you think you can’t, you’re right”. Your attitude has a LOT of impact on your success, so always believe in yourself, even if you gain a couple pounds back. You CAN lose weight and you CAN keep it off.

23/12/2021

LIPOTROPIC INJECTIONS: YOUR SECRET WEAPON
There’s no doubt that eating a healthy, balanced diet and exercising regularly are the foundations of any sustainable weight loss plan. But what if we told you that we could give you a boost that could help you start shedding those extra pounds more quickly than with diet and exercise alone? We know it seems like it’s too good to be true, but we promise, it’s not. Lipotropic injections are the secret ingredient to helping you burn fat more quickly.

More specifically, it’s what’s in the lipotropic injections that matters. We offer several different options, but one of our most popular, Lipo Excel, contains a naturally-occurring compound called adenosine monophosphate, that increases your metabolic rate and helps you lose weight faster. When combined with other natural compounds and vitamins, adenosine monophosphate is a fat-burning force to be reckoned with.

How Lipotropic Injections Boost Weight Loss
Vitamin B12
Vitamin B12 is another major ingredient in our lipotropic injections. When adenosine interacts with vitamin B12, it leads to increased energy and faster weight loss. That’s because the compounds work together to increase your body’s metabolism.

Choline
Lipotropic injections also include choline, a compound that your cells, nerves, and brain need to function optimally. Choline also helps transport nutrients through the body. Studies show that people who are deficient in choline tend to gain weight and have a harder time losing weight. When you give your body a boost of choline through lipotropic injections, it ensures that you have a healthy level of choline in your blood, allowing you to lose weight more effectively.

Inositol
Inositol is a type of B vitamin that doesn’t get much attention, but it should. The vitamin helps transform your body’s fat and prevents it from accumulating in your brain, arteries, and heart. Instead of building up in these vital areas, when they come into contact with inositol, the fatty deposits break down. This leads to a reduced appetite and a lower cholesterol level.

Methionine
Some of our lipotropic injections also contain methionine, an amino acid that helps neutralize toxins, reduce inflammation, and boost metabolism.

22/12/2021

THE KETOGENIC DIET: IS IT RIGHT FOR YOU?
The ketogenic diet is all the rage right now. If you search on Instagram, you’ll be rewarded with more than 8 million posts, showcasing everything from weight loss transformations to high-fat meals to supplements, like 7-Keto Lean.

But while this diet is gaining lots of popularity and momentum, it doesn’t necessarily mean that it’s the right diet for you. Now we’re not here to tell you what’s right or wrong. We’re actually big fans of figuring out the diet that works best for you with a little trial and error. We just want to arm you with all of the information you need to make an educated decision about the ketogenic diet.

Ketogenic Diet Basics
Put simply, the ketogenic diet is a very high fat, very low carbohydrate diet that also allows a moderate intake of protein.

Dr. Russell Wilder, a medical doctor at the Mayo Clinic, developed the ketogenic diet in 1924. He developed it as a treatment for seizures in epileptic patients who weren’t responding well to medications. Despite the diet’s success, it took a backseat to anti-seizure medications during the 1940s.

The Science Behind the Ketogenic Diet
Normally, when your body needs energy, it turns to glucose, a simple sugar that you get from the carbohydrates you eat. Although carbohydrates are your body’s preferred energy source, you can only store limited amounts of the simple sugar. In fact, the Epilepsy Foundation says that the stores of glucose in your liver run out in about 24 hours. If you don’t give your body more carbohydrates within this 24-hour time frame, your body turns to fat for energy.

The idea behind the ketogenic diet is to force your body into using this fat-burning process by drastically reducing the amount of carbohydrates you eat and getting the majority of your calories from fat.

The Details
The ketogenic diet consists primarily of foods that are high in fat, but also allows a moderate amount of protein. Although the best macronutrient ratio depends on you as an individual (and you’ll have to play around with it a little bit to figure out your sweet spot) fat generally supplies 70 to 90 percent of calories. High-fat foods allowed on the diet include butter, mayonnaise, avocado, heavy cream and oils, such as coconut and olive oil. Most of the remaining calories, or around 10 to 30 percent, come from protein. The major protein sources include eggs, cheese, meat, fish, and poultry. Low-carbohydrate vegetables, like spinach, kale, and zucchini are also encouraged.

Optimizing Nutrition
Because the ketogenic diet restricts so many foods, the best way to ensure that you’re getting all the vitamins and minerals you need is to eat a wide variety of low-carbohydrate foods. Instead of eating the same meal of chicken and spinach every day, try to eat as many different foods as you can. Experiment with new types of vegetables and recipes.

Are you considering the ketogenic diet? Have you already tried it? What has your experience been? We want to know!

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