Flexible dieting, Lastādijas iela 10, Riga (2025)

10/09/2025

Keto isn’t about perfection—it’s about progress and showing yourself compassion along the way. 💚

It’s normal to slip up now and then, whether it’s indulging in a treat or not hitting your macros exactly. The key is to forgive yourself and get back on track without guilt. ➡️

Instead of focusing on mistakes, shift your mindset to what you can control. Plan your next meal, hydrate, and move on—no need to dwell.

Remember, consistency over time is what brings results, not one misstep. Be kind to yourself, and celebrate each small win! 💪

26/08/2025

When starting a keto journey, carbohydrate intake needs to be carefully monitored. Let's uncover the hidden carbohydrates lurking in seemingly innocent foods, allowing you to make informed choices and stay on track with your ketogenic lifestyle.

✔Additives and sauces: ketchup and barbecue sauce often contain added sugars, compromising their keto suitability. Choose sugar-free alternatives or make your own using ingredients such as tomato paste, vinegar and spices.

✔Processed meats: some sausages and deli meats may contain hidden carbohydrates in the form of fillers or sweeteners. To avoid unexpected carbohydrate content, choose high-quality, unprocessed meat.

✔Vegetables: although carrots are nutritious, they contain more carbohydrates. Swap them for keto-friendly alternatives such as broccoli or cauliflower to keep the net carbohydrate content.

✔Nuts and seeds: Cashews and pistachios are tasty but can contain more carbohydrates than other nuts. Choose macadamia nuts or almonds for a satisfying crunch and fewer carbohydrates.

✔Low-fat dairy products: flavoured yoghurts or low-fat dairy products often contain added sugars. Choose whole, plain products and sweeten them with keto-friendly alternatives such as stevia monk fruit.

Knowing your hidden carbohydrates is an essential aspect of keto success. Armed with examples and a careful look at labels, you can be sure that you are on the right path.

20/08/2025

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.

11/08/2025

When life gives you overripe avocados, don’t despair! While they may not be suitable for slicing onto toasts or salads, there are still plenty of creative ways to salvage them and enjoy their creamy goodness. Here are some ideas:

✔Guacamole: Overripe avocados are perfect for making guacamole. Their soft texture makes them easier to mash, resulting in a smoother and creamier dip.

✔Smoothies: Add overripe avocados to your morningsmoothie for an extra creamy texture and a boost of healthy fats. They blen well with fruits like berries, as well as leafy greens like spinach or kale.

✔Salad dressing: Use overripe avocados to make a creamy salad dressing. Blend them with olive oil, garlic, lemon juice, and your favourite herbs and spices for a nutritious and flavourful dressing to drizzle over salads.

These are just some creative ideas, but in reality there is much more options how to use an overripe avocados and do not waste them!

07/08/2025

Is tuna keto friendly?

Certainly! Tuna is an excellent choice for those following a ketogenic diet for several reasons:

✔Low in carbohydrates: Tun is naturally low in carbs, making it a suitable option for those aiming to minimise carb intake while on the keto diet.

✔High in protein: Tuna is a rich source of protein, which is important for muscle maintenance, repair, and overall health.

✔Rich in healthy fats: Tuna contains heart-healthy omega-3 fatty acids, particularly EPA and DHA, which have been shown to have numerous health benefits, including reducing inflammation, supporting brain function, and improving heart health.

✔Nutrient-dense: Tuna is packed with essential vitamins and minerals, including vitamin D, vitamin B12, selenium and potassium.

✔Convenient and versatile: Canned tuna is convenient, affordable, and versatile, making it easy to incorporate into a wide range of keto-friendly meals and snacks.

Tuna is keto friendly food that offers numerous health benefits, including being low in carbs, high protein and healthy fats, rich in essential nutrients, and convenient to include in your diet. By incorporating tuna into your keto meal plan, you can enjoy delicious, satisfying meals while supporting your overall health and well-being.

30/07/2025

Need another delicious recipe for your weekend table? Try Chicken fritters!

📍You will need: Chicken, eggs, broccoli, onions, garlic, cilantro, avocado, green leaf lettuce, olive oil.

🥣Preparation:

Finely chop chicken fillet, grate broccoli and onion (optional), mince garlic and chop cilantro. In a bowl combine prepared ingredients, add one egg white (if you want, you can add the yolk as well), spices of choice and mix well. Form round patties with your hands and fry on a heated pan from each side until ready. Serve with cup of fresh leafy greens and avocado.

21/07/2025

If you wonder, how does the keto diet works, then this place is the right one to find out.

When we consume carbohydrates, our body breaks them down into glucose, which is the primary source of energy for our cells. In a typical diet, glucoses readily available, and our body uses it as its main fuel source.

However, on a ketogenic diet, carbohydrate intake is significantly restricted, usually to around 20-50 grams per day.

Within limited glucose available, the body needs an alternative energy source. This is where ketosis comes into play. Ketosis is a metabolic stat in which the body shifts its primary fuel source from glucose to ketones. Ketones are molecules produced in the liver from fat when carbohydrate intake is low. They serve as an efficient energy source for the brain and other tissues.

It is important to note that ketosis should be approached with caution, especially for individuals with certain medical conditions.

17/07/2025

Starting a new fitness routine can be daunting, but it doesn’t have to be. If you are new to working out and following a keto diet, here are some tips to help you get started:

💚Begin with low-intensity exercises such as walking or yoga.
💚Keep you work out sessions short (20-30 minutes).
💚Focus on resistance training with exercises like squats and push-ups.
💚Stay hydrated before, during and after your workout.
💚Allow your body to rest and recover.

Remember to always stay hydrated, and do not push the limits, especially when you are new to this routine.

09/07/2025

f you are following a keto diet, you may have heard that sugar is a big- no-no. But why is that?

Sugar is a simple carbohydrate that is quickly broken down into glucose and absorbed into the bloodstream. This causes a spike in blood sugar levels, which triggers the release of insulin to bring those levels back down.

However, when you are on keto diet, you are trying to keep your body in a state of ketosis, which means your body is using fat for fuel instead of sugar (glucose).

So what are some alternatives to sugar on keto diet? You can use natural sweeteners like stevia, erythritol, or monk fruit. These sweeteners don’t affect blood sugar levels and can be used in moderation to satisfy your sweet tooth.

In summary, sugar is a no-go on the keto diet because it can kick your body out of ketosis.

01/07/2025

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.

09/06/2025

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! 💚

20/05/2025

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!

Flexible dieting

10/09/2025

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20/08/2025

11/08/2025

07/08/2025

30/07/2025

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