The effects of cheating on the Keto diet

Let’s face it, following the Keto diet can be extremely difficult. Especially if you like munching on snacks during the day. Granted, the Keto diet is not for everyone. But at the same time, it does help people lose weight and be healthier. Cheating on the Keto diet is not a good idea, although it can have it’s benefits.

When you are in a state of Ketosis (which is the body’s way of burning fat instead of sugars and carbs), you are starting to lose weight. But when you take part in cheating on the Keto diet, that weight loss can either come back, or the cheating can help you lose more. It all depends on how long you cheat for.

For people who cheat one day out of three or four weeks, Ketosis will still happen and the cheating can actually push you out of a weight loss plateau where nothing is happening. But prolonged cheating on the Keto diet for two or three days will push you right out of Ketosis.

When you get pushed out of Ketosis it can take several days to several weeks to get back into Ketosis. This also means that you will pick up weight again. If you are an endomorph, you would pick up weight faster than other body types.

If all depends on what your goal is and if you want to reach it faster or not. Also, keep in mind that Keto maintenance is not the same as Keto weight loss. In Keto maintenance mode, it’s perfectly acceptable to be cheating on the diet every now and then. But when you are doing Keto weight loss, cheating is not recommended except for the occasional day here and there.

What can I drink on the Keto diet

The Keto diet is all about keeping hydrated. Because of the lack of minerals in your body when you are on Keto, you need to keep drinking. And no, it’s not just all about drinking water. Yes, drinking water plays a big part in the Keto diet, but drinking water is boring for some, and does not take away the thirst for others. So the question remains, what can I drink on the Keto diet.

There are many drinks that can be taken on a keto diet. One of my favorites is Coke Zero. Another is Sprite Zero. Yes, this is pop, but it has zero carbs. I have to add that it contains Asparatime as a sweetner, so you may not be too happy about having this as a drink on the keto diet.

Other options include diet sodas and tonic water. These are great as they do not contain caffeine. Best not to have too much caffeine when on the Keto diet. Drinks like diet sodas and tonic water usually contain little to no carbs. One does have to read labels though.

For lazy people like myself, another delightful option of what to drink while you do the keto diet is herbal tea. Herbal tea is much better than normal tea when you are trying to deal with the lack of sugar and milk if you are like me. Black coffee is also an acceptable drink on the Keto diet, although do not drink too much black coffee as it contains caffeine.

When you are on the keto diet and you want a hot drink on a cold night, there are options for hot chocolate, late’s and other warmer drinks. Those are found mostly in Keto recipe books. Most of these contain almond or coconut milk and heavy whipping cream.

One of my favorite drinks on the Keto diet is a smoothy. I use this for breakfast in the morning. It contains fruit and is filling enough to last me until lunch or snack time. Not only is it filling, but it is super healthy.

There are also plenty of commercial Keto drinks available from Amazon and other health related stores. These are usually instant powder drinks and especially designed to put you into Ketosis. I prefer the natural drinking options discussed above though.

So you see, there are many options of what you can drink on the Keto diet. With a little bit of time and research, you could find the perfect combination of drinks to get you through your Keto dieting days.

The best Keto diet recipe books

When you are new to the Keto diet, its difficult to figure out which are the best recipes to use. What foods are you supposed to eat? How many carbs per day can you use and how on earth to count macros! Thats just the most complicated part of the Keto diet.

I have compiled a list of my favorite keto recipe books to use whoch are absolutely the best. If I had to choose the top ten keto recipe books to use, I would go for these.

Not only have these keto diet recipe books made it easy for me to follow the Keto diet, but it has also kept me on the keto diet. Let’s face it, if you have bland and uninteresting meals every night, you are more likely to give up on the keto diet than when you have a lot of fun, tasty meals to eat. All it takes is a bit of effort to make it happen.

Out of the best keto diet recipe books to use, Southern Keto by Natasha Newton is definitely the best. It is filled with tasty Keto recipes such as creamed spinace, pumpkin pie and raspberry cobler, all in the keto style. If it has not been for this keto diet recipe book I would have probably given up already.

Another fun recipe book for Keto is Keto Ice Cream by Julia Patel. This book is full of tasty and delicious ice cream recipes, specifically for people on the Keto diet. Whoever said you have to give up on yummy ice cream.while on the keto diet was seriously delusional. It is possible and the book is ready to prove it.

Another favorite keto diet recipe book is Keto Comfort Foods by Maria Emmerich. This recipe book contains more delicious recipes such as keto chicken cordon bleu and chicken lasagne amonst others. It even has keto late recipes and keto hot chocolate recipes in.

The key to a successful keto diet is to have a good selection of keto diet recipe books available to choose from. The recipes are all worked out for low carb keto friendly diets and make eating keto a pleasure instead of a drag.

Keto diet side effects

The Keto diet has become an increasingly popular diet for those who wish to lose weight. But like all diets, omitting certain foods and sticking to a certain food pattern can have it’s side effects. The Keto diet side effects are no different.

When considering whether or not to do the Keto diet, one needs to take time to look through all the pro’s and con’s to determine whether the diet is the right one for you. Some of the side effects of the Keto diet are dangerous, especially if you are not a healthy person. In contrast, the Keto diet has been known to help people with diabetes and other health conditions. There are good and bad things to each diet, and we are by no means advocating for or against the diet. With that said, here are some of the Keto diet side effects which you need to be aware of before you start this diet.

Keto Flu

Yes, that’s right. You may or may not experience flu symptoms. A runny nose, a headache, feeling a general malaise, nausea, diarrea and muscle aches. The keto flu can last anything from two days to four weeks.

Lack of nutritients

Another one of the Keto diet side effects is cutting out many healthy foods. Amongst those foods are many fruits and vegetables. The Keto diet focuses on vegetables such as Broccoli, Asparagus, Green beans and cabbage. Yellow vegetables are not included. Neither are most fruits. Fruits that are allowed in small quantities on the Keto diet includes strawberries, blueberries, raspberries and avocado. This can lead to a serious lack of nutrients in the body. Do consider using a multivitamin if you do decide to go on the keto diet.

Constipation

Because of the lack of fruit and fiber in the diet, the keto diet side effects can include serious constipation. It does happen often. For that reason, fiber supplements are extremely necessary when doing Keto. There are many fiber supplements that are available that will compliment the diet

Electrolyte loss

Because of the way the Keto diet is structured, there can be low electrolytes in the body. Frequent urination causes minerals to depleat such as sodium and magnesium. This is dangerous as there is also an increased risk of dehydration. The lack of minerals and water in the body can cause kidney and heart damage. If you are concerned about these keto diet side effects, it is best to first talk to your doctor before attempting to go onto this diet.

Effects on hormones

The keto diet can also have an effect on your hormone levels. This will lead to moodiness, lack in libido and just general erratic behavior. It can also affect your period cycles if you are a lady.

Insomnia

Being on the diet can also increase insomnia. The lack of serotonin produced on the diet will effect your sleep hormone levels and cause many nights of insomnia. Some people are lucky and this does not affect them, but in others, this becomes a serious problem to the point where they feel physically ill during the day from lack of sleep.

Keto breath

For many people on the diet, bad breath is a real problem. That is because the Keto diet produces something called “keto breath”. If you are in close contact with others, you may want to make sure that you have breath mints available at all times and a toothbrush in your purse or briefcase, just in case.

Financial Constraints

The Keto diet can be expensive to maintain, especially if you are on a low cost budget. But the benefits are also huge. It is well worth considering the Keto diet to feel better. There are the unfortunate financial constraints that go along with it as you need to buy vitamin supplements and fiber supplements to keep you going. You may also need a sleeping pill or two.

Before attemting the diet, it is well worth considering the keto diet side effects before you begin. Weigh up the pro’s and con’s and decide for yourself if it’s worth it. But also, more importantly, make sure to talk to your doctor before starting the diet to make sure that your body can handle it.

Successful Keto weight loss strategy

Having a successful Keto weight loss strategy is not easy. First of all, you need to understand how the Keto diet works. Many people have tried Keto and have failed. It has not worked for them. This is largely due to the fact that they don’t understand how Keto works in combination with their body type. To have a successful Keto weight loss strategy, you need to be able to understand both your body type and the Keto diet.

Any successful Keto diet starts with carb and calorie counting. Yes, both. You have to count your carb intake as well as your calories that you consume on a daily basis. Most diet websites will inform you that you need to consume a daily carb intake of 25g but at the same time, eat as much as you want. I have found this untrue for myself. Being an endomorph body type, I really struggle with weight loss. Through trial and error, I discovered that I needed to count my daily calories and my daily carbs. The carb amount I need to take in per day is less than 20g carbs, which does not make it easy to eat. Choices are limited.

There are several apps that can help you build your Keto weight loss strategy. These apps allow you to enter your weight, height and assists you to work out how much you need to consume on a daily basis so that you lose weight. Be mindful of the calories. The apps can assist with that too. I have found “Weight Diary” and “Carb Manager” particularly useful in my weight loss strategy with Keto. Carb Manager also helps with carbs by entering your foods that you consume.

It is a lot of hard work and takes time to research recipes and food types so that you can build a successful weight loss strategy on Keto. The app will assist you to make the right decisions regarding amounts and quality of food that you take into your body.

Understanding your body type and how Keto works with your body can can be trial and error. Starting with a net carbg of 25g carbs per day is a good place to start. By trial and error you can then work out what you can eat on a daily basis and build a successful Keto weight loss strategy for your body type.

Another key factor in a successful Keto weight loss strategy is food that is tasty. Having bland food, or the same piece of chicken every night will quickly discourage you and make you abandon your weight loss goals. But tasty meals will keep you going. This also takes time and research. There are several excellent Keto Recipe books online that you can order.

The keys to a successful Keto weight loss strategy is definitely knowing your own body type, how many carbs you can consume on a daily basis and having some good food recipes to go along with your keto endeavor. Always remember to get medical advice before starting your keto diet, just in case your body cannot handle Keto well.