Keto Champion

10/16/2020

🤯 Eliminating sugar from the diet can be challenging since it is found in foods you would not necessarily think of as containing sugar such as tomato sauce and even veggie burgers.
✅ However, if you do cut sugar out of your diet, the health benefits will be almost immediate.
✅ People who adopt the keto diet can expect their blood pressure to fall and levels of fat and insulin in the bloodstream to improve within one week.
🤔 Think of it next time you decide to have a harmless can of soda.

10/13/2020

Keep going, you're on the right track!

10/09/2020

What are you having for lunch this Friday?

10/02/2020

💡Growing research shows how keeping your gut bacteria in balance plays a key role in your overall health. They help in promoting weight loss, boost your immune system, and protect against metabolic syndrome, thereby preventing life-threatening conditions like heart disease and cancer.

🥑 Prebiotics help your gut health by feeding your good gut bacteria what they need to thrive – FIBER!

NOTE FROM TED: Please do not look to this talk for medical advice. While some viewers might find advice provided in this talk to be helpful as a complementar...

09/25/2020

🤔 For this Fiber Friday we would like to address a very common challenge one might come across while being on Keto.

While the keto diet may help you burn fat, there can also be side effects related to your gastrointestinal (GI) tract reacting to the absence of carbs.

If you’re committed to the keto diet, it's important to work through GI symptoms and help prevent them in the first place.

One of the possible solutions could be consuming the foods listed in the image below.

For more information, register on www.ketochampion.com and talk to our representative!

09/21/2020

🤯 Would you rather not have your brain and nerves work overtime while on Keto?

For this Myths & Misconceptions Monday, we look into the often-misperceived connection between Keto and Intermittent Fasting (IF).

A lot of people seem to have found additional benefits in practicing IF while following a ketogenic diet. Does this mean that if you want to be successful on Keto, you have no choice but to include IF in your new lifestyle?

The answer is no.

Intermittent Fasting may help accelerate your journey towards detoxing and reaching your optimal weight goals, but it’s by no means necessary to support a state of ketosis.

If you do want to give it a try, following the keto diet does provide a stable foundation for IF because being in ketosis will help decrease cravings, curb your overall hunger, and maintain a normal appetite.

Most importantly, with eating patterns it’s worth remembering that you have to find what works best for you personally.

Check out ketochampion.com to find out how to achieve the best results for you naturally and sustainably.

09/18/2020

🔍 Look! Right on your plate! Is it a protein?... Is it a healthy fat?...

It’s Fiber! The most forgotten Superfood on Keto! 😳

09/17/2020

👩‍⚕️ What to do when the Keto Flu strikes? 🧑‍⚕️

Keto Flu doesn’t actually happen to everyone who starts a new ketogenic lifestyle.

For those who are impacted by it, symptoms often include:
❌ fatigue
❌ headaches
❌ nausea
❌ irritability
❌ impaired bowel movements

⌛️ Keto Flu will usually lasts for a week before your body fully adjusts and you are past the phase of discomfort.

💡Luckily, there are ways to stay ahead of the curve and prevent this discomfort all-together.

Visit ketochampion.com to find out more!

09/14/2020

🥕 Carrots or no carrots? You ask, we answer 🙏

❗️For this Myths & Misconceptions Monday, we deconstruct the belief that some whole foods are strictly incompatible with Keto.

A ketogenic diet typically excludes most fruits, below-ground vegetables and tubers. Does this mean that all whole foods with a slightly higher carb count should be avoided at all costs and in any circumstance?

🙅‍♀️ The answer is no.🙅

👎 Keto marks most of these high glycemic whole foods as something to keep restricted since they might spike blood sugar and insulin levels which will make you crave more sugar.

👍 However, when consumed periodically and in small amounts, practically any whole food can have its place within ketogenic diet.

🔍What matters more than anything, is your total carbohydrate load. Having adequate guidance to watch over your macros, limited amounts of apple, or even carrot, for example, will be completely harmless to staying in a state of ketosis.

✅ Including or excluding limited amounts of higher-carb whole foods on Keto is ultimately a choice and not an absolute. Check out ketochampion.com for your 90-day customized meal plan with personal macro guidance!

09/13/2020

KETO & STRESS

Keto and Stress are the two things that don’t go very well together. Being stressed out is likely to stall your attempts of getting into ketosis.

During the initial adaptation phase, we want to keep our stress levels as low as possible because they will stop us from adjusting to this massive change our body is going through.

Cortisol is the main stress hormone in the body that gets produced by the adrenal glands. It triggers the ‘fight or flight’ response, when adrenaline and glycogen are being released into the blood stream so that our muscles would have more energy to run away from danger or face it.

When cortisol is elevated, glucose is released into the bloodstream. What follows are higher levels of insulin as well. As blood glucose goes up, ketones go down and vice versa. Raising insulin will stop fat burning and keto-adaptation for the coming few hours, potentially even days.

💡 How to Reduce Stress on Keto?

Well, it all starts with taking a slower pace in life overall.
Don’t become completely inactive and passive. Do still keep taking action and doing what you do. Just don’t set too high milestones or put unnecessary pressure on yourself.

Remember that the body perceives all stressors physiologically as the same. Every time you scream at someone else, get anxious in public, start to boil in anger when stuck in traffic, you’re stimulating the sympathetic nervous system to some degree. Even worrying and thinking about stress causes more stress. It’s a vicious feedback loop that’s hard to escape from.

To get out of constant ‘fight or flight’, you have to hit the breaks completely. Doing parasympathetic dominant activities will switch you over to the ‘rest and digest mode’, which heals and rejuvenates the body.

Things like:

✅ Slowly walking in nature letting your mind wonder.
✅ Doing light stretching in the morning when you wake up.
✅ Massaging your neck and scalp or using a foam roller.
✅ Taking ice baths or hot saunas. Preferably both.
✅ Staying away from gadgets for at least 20 minutes a day.
✅ Being around and/or spending time with your family.

All in all, we should maintain this peaceful attitude towards the whole experience and simply let things run their course.

Don’t stress out on your ketone levels either. There isn’t a specific point where we will become fat adapted but eventually, we’ll simply get accustomed to this new alteration of our own biology.

Doing the ketogenic diet can be difficult but it’s highly rewarding afterwards.

09/07/2020

Celebrate a job well done on this Labor Day by throwing some extra delicious protein on the grill! 😋 Meanwhile, we'll address one of the most common misconceptions about diets in general.

🕵️ For this Myths & Misconceptions Monday, we take a look at whether or not high amounts of protein are bad for your weight loss.

🤔 A standard ketogenic diet encourages moderate protein intake. But does this mean too much protein will kick you out of ketosis just like that?

🙅‍♀️ The answer is NO.

🥩 High levels of protein might cause gluconeogenesis. This is when your liver and kidneys make glucose out of non-carb foods such as protein.

⚖️ The goal of the ketogenic diet is to deplete your body's glucose stores, yet the truth is that our body needs some glucose for those tissues that can't run on ketones.

💡 Gluconeogenesis, on the other hand, allows your body to make just enough glucose for those bodily functions.

💬 Take-away? Protein is one of the hardest macronutrients to get right on Keto but also one of the most important.

💬 For additional information regarding your health, check out ketochampion.com and purchase your 90-day customized meal plan with personal coaching!

09/03/2020

💪 Slow and Steady Wins The Race!

🙏 Share your Keto experience with us. What was the most difficult part of your journey and how did you overcome it?

09/02/2020

🤩 Our one and only Superwoman, keeping the struggles of dieting real!

🙆‍♀️ While all of the ten stages of the initial struggle are very true and familiar to all of us, it is possible to keep your diet balanced, diverse AND exciting, if you adopt it gradually and with the right expectations in mind.

💪 For more guidance and custom Keto plans, visit us on ketochampion.com to start your own journey!

P.s. For those who wonder, onions are not very Keto, so that's one less thing 😉

09/02/2020

09/01/2020

Green is our favorite color!

Above-ground vegetables are generally lower in carbs and are usually the best keto options. Here is a list of some of the best Keto-friendly vegetables. 🥒🥦🥑

𝗕𝗿𝗼𝗰𝗰𝗼𝗹𝗶 – 𝟰 𝗴.
𝗦𝗽𝗶𝗻𝗮𝗰𝗵 – 𝟭 𝗴.
𝗖𝗮𝘂𝗹𝗶𝗳𝗹𝗼𝘄𝗲𝗿 – 𝟯 𝗴.
𝗞𝗮𝗹𝗲 – 𝟯 𝗴.
𝗢𝗹𝗶𝘃𝗲𝘀 - 𝟯 𝗴.
𝗔𝘃𝗼𝗰𝗮𝗱𝗼 – 𝟮 𝗴. (𝘛𝘦𝘤𝘩𝘯𝘪𝘤𝘢𝘭𝘭𝘺 𝘢 𝘧𝘳𝘶𝘪𝘵, 𝘣𝘶𝘵 𝘭𝘰𝘢𝘥𝘦𝘥 𝘸𝘪𝘵𝘩 𝘯𝘶𝘵𝘳𝘪𝘦𝘯𝘵𝘴 𝘢𝘯𝘥 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘧𝘢𝘵)
𝗔𝘀𝗽𝗮𝗿𝗮𝗴𝘂𝘀 – 𝟮 𝗴.
𝗟𝗲𝘁𝘁𝘂𝗰𝗲 - 𝟮 𝗴.
𝗖𝘂𝗰𝘂𝗺𝗯𝗲𝗿 - 𝟯 𝗴.

*𝘊𝘢𝘳𝘣 𝘤𝘰𝘶𝘯𝘵𝘴 𝘢𝘳𝘦 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘥 𝘢𝘴 𝘯𝘦𝘵 𝘤𝘢𝘳𝘣𝘴 𝘱𝘦𝘳 100-𝘨𝘳𝘢𝘮 (3½-𝘰𝘶𝘯𝘤𝘦) 𝘴𝘦𝘳𝘷𝘪𝘯𝘨.’

09/01/2020

Be like Cauliflower, my friend!

Tell us about your glow up this year!

08/31/2020

❌ Stuck at work for the longest hours
❌ No time to exercise
❌ No time to prepare healthy food

Work smart, not hard!

Get on board with Keto Champion, boost your metabolism and see that adopting a healthy lifestyle is not complicated at all!

This meal plan, in addition to the service of your personal nutritionist will help you achieve the results that you've always wanted!

Keto Diet makes it easier to:

✅ Control your food portions
✅ Enjoy sweets in moderation
✅ Make your body metabolise healthy fats

08/26/2020

🤔 How much food is 50 grams of carbs? See the illustrations below for comparison!
🥑 Some foods, like high fat dairy, meat, fish, cheese have almost no carbs. The image shows how much of these foods you’d be able to eat in one day to stay within the Keto limits.