Healthy Keto Diet

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Healthy Keto Diet

Healthy Keto Diet is a low carb, high fat diet that offers many health benefits.

18/11/2025

Protein is essential for building muscles, keeping you full, and supporting overall health — BUT how much do you actually need?

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It depends on factors like your age, weight, activity level, and health goals:

🟧 Sedentary adults: ~0.8 g per kg of body weight
🟨 Active adults / athletes: 1.2–2 g per kg of body weight
🟩 For weight loss: Higher protein can help preserve muscle and curb hunger

👉 Sources of protein include meat, fish, eggs, dairy, nuts and seeds.

Tip: Spread your protein intake throughout the day—don’t eat it all in one meal. Your body absorbs it better, and it keeps you feeling satisfied.

💡 Remember: Everyone’s needs are a little different. If you want to personalize your protein intake, tracking your meals or speaking with a nutritionist can help!

11/11/2025

Autumn weather calls for warm, hearty meals 🍂

These pork pockets are filling, flavorful, and perfect for keeping you energized all day long. 💪

08/10/2025

❗Keto and Appetite Control: The Science Behind It ❗

🟡 High-Fat, Low-Carb Approach: Research shows that the Keto diet, which is high in fats and low in carbs, helps stabilize blood sugar and reduce insulin spikes, preventing hunger and cravings.

🟡 Increased Satiety: Fat and protein are known to promote feelings of fullness. This leads to reduced snacking and a natural decrease in calorie intake.

🟡 Ketones as Appetite Suppressants: When your body enters ketosis, it produces ketones, which have been shown to reduce hunger hormones like ghrelin, helping you feel less hungry throughout the day.

🟡 Natural Calorie Reduction: Keto often leads to a reduction in overall calorie intake without actively restricting or tracking calories, thanks to its appetite-suppressing effects.

🟡 Improved Hunger Regulation: The Keto diet affects key hunger hormones, including ghrelin and PYY, making it easier to control your appetite and stick to your weight management goals.

24/09/2025

KETO IS MAGIC BUT — CALORIES STILL MATTER!😩

Yes, keto can help reduce hunger and improve energy levels.
But if you’re eating in a calorie surplus, fat loss will stall — even if you’re technically “doing keto.”

The truth is simple: Calories In vs. Calories Out is still the foundation of fat loss. Just because something is keto-friendly doesn’t mean it’s calorie-free.

Nuts, cheese, oils, and low-carb desserts can add up quickly — and push you out of a deficit. Keto can be an effective tool, but it doesn't override basic science.

Stay mindful. Stay consistent. Results follow discipline, not just diet labels.

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! 💪

25/08/2025

Staying consistent with your goals during summer can be tricky, BUT ...
here’s how to make it easier:

🥗 Pack Keto Snacks – Keep nuts, cheese, and jerky on hand for quick, satisfying bites.

💧 Hydrate – Keep water and electrolytes flowing to stay energized and balanced.

🥑 Enjoy Keto-Friendly Local Food – Fresh salads, grilled meats, and seafood are everywhere.

🏖️ Keep Moving – Explore new places, swim, hike, or just take a walk to stay active.

Enjoy your summer and keep your health goals in check! 🌟

20/08/2025

Keto is a Journey of Letting Go — Not Just of Carbs, But of Old Habits

Keto isn’t just about cutting bread or sugar.
It’s about releasing the behaviors and beliefs that kept you stuck.

❌Letting go of emotional eating.
❌Saying goodbye to mindless snacking.
❌Challenging the mindset that says, “I can’t change.”

This isn’t just a diet — it’s a reset.
You’re clearing space for energy, focus, confidence, and real control over your choices.

You’re not just losing weight.
You’re shedding what no longer serves you.

✔️New habits.
✔️New mindset.
✔️New you.

Ready to let go—and level up?

12/08/2025

🚨 Want to feel fuller, boost digestion, and stay on track with keto? Fiber is the secret! Here are 5 easy ways to add more fiber to your keto diet:

🔺 Add chia seeds to your smoothies or yogurt.
🔺 Snack on creamy avocado for fiber + healthy fats.
🔺 Enjoy leafy greens like spinach and kale.
🔺 Mix flaxseeds into your baking.
🔺 Munch on fiber-rich veggies like broccoli and zucchini.

Got any other clever ways to add more fiber to your keto diet? Share your ideas with us in the comments!

07/08/2025

On a keto diet, your body naturally ramps up its antioxidant defenses, but you can take these benefits to the next level by choosing the right foods.

Here’s why antioxidants should be on your radar:

🟡 They fight free radicals, protecting your cells and supporting healthy aging.

🟡 They boost brain health, protect your heart, and keep your skin looking radiant.

🟡 On keto, antioxidants help reduce inflammation and supercharge your cells’ energy production, giving you more vitality.

28/07/2025

Started the keto diet but still not sure if you've reached ketosis?

Here are some positive signs that you may be in ketosis - a metabolic state where the body uses ketones for energy instead of carbohydrates:

Many people report an increase in energy levels once they are in ketosis.

📍Clarity of mind: Some people feel better concentration and clarity as ketones become a constant source of fuel for the brain.

📍Weight loss: ketosis can lead to weight loss as the body burns fat as fuel.

📍Dry mouth or thirst: Ketosis can increase thirst and dry mouth due to the diuretic effect of low insulin levels.

📍Keto breath: some people have a strong smell of fruit or acetone on their breath because acetone, a type of ketone, is released in the breath.

These are just some of the symptoms that can indicate elevated ketone levels in the body. To get accurate information, you can take a test that shows the level of ketones in your body.

Remember that individual experience may vary and not everyone will experience all these signs.

24/07/2025

Mushrooms bring a savoury flavour to meals without adding much fat, calories or sodium. Mushrooms contain macronutrients that support a healthy immune system.

Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants.

💚Plant source of vitamin D: Mushrooms are one of the few non-animal sources of vitamin D.

May help maintain heart health. Mushrooms have been shown to have some medicinal properties that can help lower cholesterol, especially in overweight adults. They also provide nutrients and plant compounds that can help prevent cells from sticking to blood vessel walls and forming plaques.

May promote gut health: Compounds in mushrooms, including beta-glucan, appear to act as prebiotics, promoting the growth of beneficial gut bacteria and a favourable gut environment.

Try to include mushrooms in your plate, especially if it is the season.

16/07/2025

While keto diet is often associated with weight loss and improved physical health, research has also shown that it can have positive effects on mental health.

Here are just few ways that keto diet may benefit our mental well-being:

💚Reduced inflammation: keto diet has been shown to reduce inflammation throughout the body, including the brain. Inflammation has been linked to a number of mental health conditions, including depression and anxiety.

💚Stable blood sugar: By limiting carbs and prioritising healthy fats and protein, keto diet can help regulate blood sugar levels. This can help reduce mood swings and promote stable energy levels throughout the day.

💚Increased focus: keto diet has also been shown to improve cognitive function, including focus and concentration.

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