Healthy Keto Diet, Lastādijas Iela 6, 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! 💪

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.

07/07/2025

Why drinking water is important?

Drinking water is important for several reasons including:

✔Staying hydrated- water is essential for maintaining the balance of fluids in your body. When you don’t drink enough water you can become dehydrated, which can lead to symptoms like headache, fatigue and dizziness.

✔Supporting bodily functions- water plays a crucial role in many bodily functions, including digestion, absorption of nutrients and transportation of oxygen and nutrients throughout the body.

✔Removing waste- water helps flush waste and toxins out of your body through urine, sweat and f***s.

✔Maintaining healthy skin- drinking water can help keep your skin hydrated, which can help prevent dryness, cracking and premature ageing.

✔Promoting weight loss- drinking water can help you feel full and reduce your calorie intake, which can help you lose weight.

Helps regulate body temperature and is important for joint health!

Overall drinking water is essential for maintaining good health and ensuring that your body can function properly. It’s recommended that you drink at least 8 glasses of water per day!

03/07/2025

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.

11/06/2025

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!

Healthy Keto Diet

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