Certifiedketoplan, Riga (2025)

04/07/2025

The keto diet is not a regular diet, so there are many rumors and myths about it.

Let's take a look at the most common myths about the keto diet:

1️⃣ Keto diet makes you sick- When starting the diet, some people can experience symptoms such as fatigue, headaches and muscle aches. However, these temporary symptoms are actually a sign that the diet is working and the body is switching from burning glucose as fuel to burning fat. It is very important to drink enough of water, this way you can possibly avoid some of the symptoms listed above.

2️⃣ Keto is bad for heart health and raises cholesterol - if done correctly ketogenic diet can raise 'good' HDL cholesterol and improve other measures that are important for heart health or help you maintain it.

3️⃣ Keto diet will cause insomnia - People who eat a diet very low in carbohydrates and high in fat and protein have been found to have better sleep quality. Of course at the beginning of keto diet it is a possibility to experience insomnia, but as the first myth it is just a symptom.

Remember that any diet can be harmful if it is not designed by a professional and the instructions are not followed. Before starting a diet, we recommend that you make sure it meets your body's needs.

10/06/2025

The first week of keto is all about adjustment. Here’s what to expect:

⬇️🔥 Initial Weight Loss: You may notice a quick drop in weight, mainly due to water loss as your body shifts into fat-burning mode.

😴 Keto Flu: Some fatigue or irritability might occur as your body adapts. Stay hydrated and replenish electrolytes to feel better faster!

⚡ Boosted Energy: As your body gets used to burning fat, expect more energy and mental clarity.

🍽️ Reduced Cravings: With carbs out, your cravings for sugar and processed foods will start to fade, giving you more control over your eating.

Remember, it's a process—be kind to your body and trust the journey! 💚

21/05/2025

Cravings don’t have to derail your keto journey!

Instead of cutting out your favorite foods completely, adjust them to fit your diet. It’s all about enjoying the flavors you love while staying on track with your health goals. 💛

👉 Instead of high-carb ingredients like regular flour, choose keto-friendly alternatives—like almond flour for baking, or using stevia, monk fruit, or erythritol in place of sugar.

These simple swaps allow you to enjoy delicious treats without compromising your keto lifestyle.

Remember, it’s not about deprivation—it’s about making smarter choices and finding creative ways to satisfy your cravings while fueling your body with the right ingredients. With the right swaps, you can have your cake (keto-friendly, of course!) and eat it too! 🍰

You’ve got this!

11/01/2025

Results on a keto diet can vary, but many people start noticing changes within few weeks. Initial weight loss may occur due to water loss, but noticeable fat loss and improved energy levels might take a few weeks to a few months depending on person. It’s essential to be patient and focus on long-term health benefits rather than quick fixes. Individual responses to the keto diet can differ, so it’s advisable to consult with health care professional like certified nutritionist.

10/01/2025

Let’s talk flours- because not all are created equal on our low-carb journey!

✔Almond flour: A keto superstar! Perfect for baking-think muffins, cookies, and even pizza crust. High in healthy fats and low in carb.

✔Coconut flour: Ideal for a hint of tropical flavor. Great in pancakes and waffles. Absorbs a lot of liquid, so little goes a long way.

✔Flaxseed meal: Packed with omega-3s, adds a nutty taste. Fantastic for wraps or flatbreads. Boosts fiber and keeps you satisfied.

✔Psyllium husk powder: The secret weapon for bread-like texture. Adds elasticity and fiber. A must-try for keto bakers!

Remember, each flour has its superpower, so mix and match based on your keto cravings. What’s your go-to keto four?

09/01/2025

Time to share some delicious recipe with you again: One-pot chicken stew!

💚You will need: zucchini, mushrooms, chicken, olive oil, basil, oregano, chili pepper, salt, cumin, stock cube, garlic, onions, peanuts.

🥣Recipe:

Cut chicken fillet into pieces. Season with salt, pepper and pinch of cumin. Rest 8 minutes. In a pot with heated olive oil, fry chicken. Set aside. In the same pot, add chopped onion and garlic with a pinch of salt, fry until the onion is translucent. Then, add finely chopped chili peppers, a pinch of basil and oregano. Cook for 3 to 5 minutes. Remember- you can feel free to vary combinations of the spices and herbs. Add chicken to the pot, add little water, cover the pot with lid and cook for 5 minutes. Add sliced mushrooms, broth and cook for about 15 minutes more. Add sliced zucchini, ground or chopped unsalted peanuts and pinch of salt. Let cook for 8 more minutes. Serve with fresh herbs of choice.

08/01/2025

Milk, particularly regular cow’s milk, contains natural sugars in the form of lactose, which can impact ketosis. In a strict ketogenic diet that aims for a very low carbohydrate intake, some people choose to limit or avoid milk due to its carb content.

However, there are keto-friendly alternatives such as unsweetened almond milk, coconut milk, or other plant-based milk options with lower carbohydrate content. These alternatives can be incorporated into a keto diet while providing a dairy-free option for those who are lactose intolerant or prefer plant-based choices.

💚Always check labels to ensure that the chosen milk substitute is unsweetened, as added sugars can contribute to carbohydrate intake. Ultimately, the keto friendliness of milk depends on the type and the individual’s dietary preferences within the context of their specific carbohydrate goals.

07/01/2025

Elevate your keto game while keeping good dental health. Embrace dental health with these keto-friendly foods:

✔Cheese: High in calcium and low in carbs, cheese is a dental superhero. It promotes saliva production, which helps neutralise acids and protects your enamel.

✔Leafy greens galore: Spinach, kale, and other greens are rich in vitamins and minerals like calcium. They contribute to strong teeth and gums while keeping your net carbs low.

✔Fatty fish: Salmon and other fatty fish are not only keto-friendly but also packed with omega-3 fatty acids. These support gum health and reduce inflammation.

✔Crunch on nuts and seeds: Opt for almonds, walnuts, and chia seeds. They provide essential nutrients, and the act of chewing can stimulate saliva flow, aiding in oral health.

✔Eggs: Eggs are a versatile keto staple. They contain phosphorus, which, alongside calcium, contributes to strong teeth and bones.

Remember, oral health is an essential part of your overall well-being. Fuel your keto journey with these smile-friendly options!

06/01/2025

Embark on a journey to radiant skin with the powerful synergy of keto and skin-loving foods. Avocado, a keto staple, is rich in monounsaturated fats that provide deep hydration, keeping your skin supple and resilient. Not to mention, its antioxidant properties help combat oxidative stress for a youthful glow.

Dive into the omega-3 wonders of salmon- a keto-friendly fish that not only supports heart health but also reduces inflammation, a key player in maintaining clear skin. Say goodbye to redness and hello to a complexion that radiates vitality.

And let’s not forget the leafy greens. Packed with vitamins A, C and K, they’re the heroes behind collagen production and skin repair. These nutrient powerhouses on the keto menu ensure your skin gets the nourishment it deserves, leaving you with a complexion that speaks volumes.

So, why choose between a healthy lifestyle and glowing skin when you can have both? Embrace the goodness of keto-friendly foods, and let your skin shine from the inside out!

05/01/2025

Is a pistachio nut really a nut? 🧐

Some nuts are indeed nuts, such as acorns, chestnuts and hazelnuts. On the other hand, cashew nuts, almonds and pistachios are not really nuts, but are rather classified as "pits". Pistachios are fruits that are fleshy on the outside but have a shell inside that covers the seeds.

Pistachios contain healthy fats and are a good source of protein, fibre and antioxidants.

Pistachios contain less calories and more protein than many other nuts. They are also a good source of essential amino acids compared to other nuts.

Pistachios are high in fiber, which is good for your gut bacteria.

And the last amazing thing is that pistachios are keto friendly and can be added to many delicious recipes!

08/07/2024

Embarking on a ketogenic diet can be a transformative journey towards better health and vitality. Central to the success of this low-carb, high-fat diet is the concept of tracking macros, or macronutrients.

Macronutrients are the three main components of keto diet: carbohydrates, proteins, and fats. Each macronutrient plays a crucial role in our body’s functions and energy production. On a ketogenic diet, the primary goal is to drasticlly reduce carbohydrate intake, forcing the body to enter a state of ketosis, where it burns fat for fuel instead of glucose.

To tailor your macronutrients intake to the ketogenic diet, you will need to determine your individual macronutrient ratios. Typically, these ratios re expressed as percentage of your total daily calorie intake.

03/07/2024

On a keto diet, the primary goal is to drastically reduce carbohydrate intake to induce a metabolic state called ketosis. So here is a breakdown of the types of carbs that are allowed and not allowed on a keto diet.

✅Allowed carbs:

📍Non-starcy vegetables (leafy grens, broccoli, cucumbers)
📍Berries (strawberries, raspberries, blueberries)
📍Nuts and seeds (walnuts, almonds)
📍Dairy (full-fat cheese, butter, cream)
📍Low-carb sweeteners (stevia, mon fruit)

❌Not allowed carbs:

📍Sugar
📍Grains (pasta, rice, cereal)
📍Starchy vegetables (potatoes, corn, peas)
📍Most fruits (bananas, oranges, pineapples)
📍Processed foods (sugary beverages, packaged snacks, desserts)

By focusing on whole, nutrient-dense foods and minimising your intake of high-carb items, you can successfully adhere to a keto diet and reap its potential health benefits, such as weight loss, improved blood sugar control, and increased energy levels.

Certifiedketoplan

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