BetterShape, Lastādijas iela 10, Riga (2025)

29/07/2025

If you have a health condition and are considering a new diet, have you considered the keto diet?

The keto diet is a high-fat, low-carb diet that has been used for decades to help manage a variety of health conditions, including epilepsy, type 2 diabetes and obesity.

So how does the keto diet work? By drastically reducing carb intake and increasing fat intake, thee body enters a state called ketosis, where it starts to burn fat for fuel instead of glucose. This can lead to weight loss, improved blood sugar control, and other health benefits.

There are many reasons why keto diet can be a beneficial for health, but it is important to consult with professionals.

24/07/2025

How keto diet can improve cognitive functions?

Keto diet, which is a high-fat, low-carb diet that puts the body into a state of ketosis, has been found to have potential benefits for cognitive function.

💚Here are some ways in which the keto diet can improve cognitive functions:

💚Keto diet can improve blood sugar control, which can help prevent cognitive decline. High blood sugar levels have been linked to cognitive impairment and an increased risk of dementia.

💚Many people who follow the keto diet report increased focus and mental clarity. This may be due to the stable blood sugar levels and the increased availability of ketones for brain energy.

The keto diet can have anti-inflammatory effects and can reduce inflammation in the brain.

However it is important to understand that keto diet may not be suitable for everyone.

14/07/2025

Many people wonder, if you are not allowed to eat carbs (moderate 20-50g per day) on keto then how can you eat pastry.

Keto baking refers to the practices of baking using ingredients that are low in carbohydrates and high in healthy fats such as almond flour, coconut flour and nut butters. The ketogenic diet is a low-carb, high-fat diet that aims to promote weight loss and improve overall health.

Here are some popular keto-friendly baked goods:

💚Almond flour or coconut flour bread.

💚Keto muffins and cupcakes made with almond flour or coconut flour and sweetened with a low-carb sweetener like stevia.

💚Cheesecake made with almond flour crust , sweetened with low-carb sweetener and berries.

💚Keto- friendly cookies and brownies made with almond flour or coconut four and dark chocolate.

💚Chia seed pudding or keto-friendly custards made with heavy cream and low-carb sweetener.

💚Ground flaxseed and flaxseed meal: this can be another option for flour substitute.

When baking on a keto diet, it is important to use low-carb, high-fat ingredients and avoiding ingredients like sugar. As in any baking recipes you might need eggs, water and baking powder.

09/07/2025

There are many keto-friendly drinks you can enjoy while following a ketogenic diet. Here are some examples:

💚Water - Water is the key keto drink and it is the most essential to stay hydrated.

💚Coffee - black coffee is a great keto drink as it has almost no carbohydrates. You can also add cream or coconut oil to coffee to increase fat intake.

💚Tea - unsweetened tea is also a great keto drink. Herbal teas are particularly good as they often have a variety of health benefits.

💚Coconut water - this natural electrolyte drink is low in carbohydrates and is great for keeping hydrated during the keto diet.

💚Almond milk - this is a low-carb milk alternative that's great for keto smoothies or as a base drink for a keto-friendly latte.

💚Green smoothies - smoothies made with low-carb vegetables like spinach and kale, combined with healthy fats like avocado and coconut milk, can be a tasty and nutritious keto drink.

Always remember to check the nutritional information on the drink before consumption to make sure it meets the requirements of your keto diet.

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! 💚

26/05/2025

Whether you are rushing between meetings, running errands, or simply need a quick energy boost, these on-the-go keto snacks are the perfect solution to keep you fuelled and focused.

💚Nuts and seeds mix- a portable and versatile option, a mix of almonds, walnuts, and pumpkin seeds provides a satisfying crunch and a dose of healthy fats,

💚Cheese stick or cubes- Indulge in the rich flavours of cheese without the guilt. Cheese stick or cubes are convenient, delicious, and an excellent source of protein and calcium.

💚Avocado slices- packed with healthy fats and fiber, avocados are a keto superstar. slice them up and sprinkle with pinch of salt or your favorite seasoning for a quick and satisfying snack.

💚Hard boiled eggs- these eggs are a portable protein powerhouse. Prepare a batch at the beginning of the week and have them hand for a quick and nutritious snack.

💚Greek yogurt with berries- choose full fat, unsweetened Greek yogurt for a creamy and high-protein snack. Add a handful of fresh berries like strawberries or blueberries for a touch of sweetness. This snack provides a good balance of macronutrients to keep you satisfied.

Make sure that you don’t stay hungry.

22/05/2025

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.

13/05/2025

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!

09/05/2025

People choose keto for various reasons, including, weight loss, improved blood sugar control, increased energy levels, and potential benefits for certain medical conditions like epilepsy. It focuses on high-fat, low-carb foods to transition the body into a state of carbohydrates.

Here are some detailed reasons why do people choose keto:

✔Weight loss: The keto diet can be effective for weight loss due to its ability to promote fat burning. By drastically reducing carb intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for fuel instead of glucose.

✔Blood sugar control: For people with type 2 diabetes or insulin resistance, the keto diet may help stabilise blood sugar levels by reducing carbohydrate intake, which in turn reduces the need for insulin.

✔Increased energy levels: Some individuals report experiencing increased energy levels and improved mental clarity on the keto diet. This is thought to be due to the steady supply of energy from fats, as opposed to the fluctuating energy levels that can occure with carbohydrate-rich diet.

✔Appetite suppression: High-fat foods can help promote feeling of fullness and satiety, which may lead to reduced calorie intake and easier adherence to the diet.

While the keto diet has potential benefits, it is important to note that it may not be suitable for everyone.

28/04/2025

Eating healthy means, that you have to be open to diversity of foods, make sure to check this amazing fish fillet with broccoli puree!

📍You will need: salmon, broccoli, cream cheese, thyme, garlic, rosemary, cilantro, salt.

🥣Recipe:

Place the trout or salmon fillet in foil, with a sprig of rosemary and a crushed clove of garlic over it, or replace with other herbs of your choice. Wrap the fish in foil and bake at 180 degrees for 25 minutes. Meanwhile, steam or boil the broccoli in boiling water until tender. When the broccoli is ready, crush it with a masher, add the cream cheese, thyme, garlic or other herbs of your choice and mix well. Arrange the puree on a plate and place the fish fillet on top.

25/04/2025

Keto can be delicious, but it doesn’t have to be time-consuming. Here are some hacks to simplify your keto journey:

💚Meal prep magic: Spend a few hours on the weekend prepping keto-friendly meals and snacks for the week. It’ll save you time and keep you on track.

💚Frozen veggies: No need to chop all the time. keep a stash of frozen low-carb veggies for quick, nutritious sides.

💚One-pan wonders: Opt for one-pan dishes. Throw together protein, veggies, and healthy fats for a speedy, tasty meal.

💚Smart snacking: Stock up on keto-friendly snacks like nuts, cheese, and jerky for those busy moments.

💚Keto smoothies: Blend keto-friendly ingredients like spinach, avocado, and protein powder for a quick, satisfying meal.

Keto doesn’t have to be complicated. With these hacks, you can enjoy a busy lifestyle and a keto diet.

BetterShape

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