Low Carb and Keto Diet

Low Carb and Keto Diet

Supercharge your health with the most metabolically efficient diet and lifestyle. Sustainable Keto for those who want to live long, feel great and look even better!

Supercharge your health with the most metabolically efficient diet and lifestyle

Operating as usual

08/18/2021

Have you ever tried bone broth fasting? I haven’t and decided to give it a go!

Made my own beef bone broth with some veggies and spices, which I have slow cooked for 36h.

You can cook it less, minimum of 12h though. You can also buy some. Just check the ingredients make to sure it’s a proper bone broth.

After it’s ready you can start your bone broth fast. You can do it for a day or longer, depending how you feel during. I’d recommend starting small (24h) and gradually extending to 3-5 days.

During your bone broth fast you will be consuming 3-5 of 12 ounce servings per day. If you are starving you can up your intake.

You are also allowed to drink calorie free beverages, like water, unsweetened tea or coffee.

Let’s do this!

Benefits of bone broth fast include:
#weight loss
#detoxification
#immuneboost
#skinhealth
#antiaging

#fasting #fastingforweightloss #intermittentfasting #fastingtips #bonebroth #bonebrothdiet #bonebrothfast #health #nutrition

08/11/2021

Espresso on steroids 😄

Perfect power breaks for when you not that hungry.

Ingredients:
1-2 shots of espresso
1/2 cup heavy cream
1 scope collagen peptides
1 tsps coconut oil

Preparation
Blend together your cream, collagen and coconut oil.
Top your espresso with it.
Enjoy!

#coffee #esspresso #cream #collagen #coconutoil #ketorecipes #keto #ketobreakfast #burnfat #buildmuscle

Carb Manager: Keto Diet App 08/02/2021

Carb Manager: Keto Diet App

Are you tracking your macros?

It’s a good idea. It will help you to stay on track and to keep motivated.

There’s plenty of tools available. Carb Manager is one of them, very straightforward, allows you to track your macros and set up your goals.

#Keto #carbmanager #macros

https://apps.apple.com/us/app/carb-manager-keto-diet-app/id410089731

Carb Manager: Keto Diet App

07/29/2021

Keto made easy

How to get better results from Keto with less effort?

Watch my video to learn how fat burning works and how blood sugar works. It will make things much easier for you!

#keto #ketogenicdiet #ketomadeeasy #ketoexplained #ketosis #getintoketosis #fatburn #burnmorefat #carbsexplained #highfatdiet #lowcarbsiet #weightloss #loseweightfast

07/28/2021

Fancy something sweet?
Look no further!

This keto-friendly dessert is delicious and super easy to make. Also packed with antioxidants, which will keep you young ✨

Recipe:
1. Blend together heavy whipping cream with dark (sugar free) cacao powder and sweetener (I used liquid monk fruit).
2. Top a handful of blueberries with your chocolate cream.
3. Top up with crushed roasted almonds (I blended mine for 2 seconds).
Voila!

#keto #ketorecipe #ketodessert #sugarfree #dessert #delicious #chocolatecream #creamy #chocolate #almonds #crunchy #creamy #deliciousfood #lowcarb #dessertrecipe #antioxidants #antiaging

Fancy something sweet?
Look no further!

This keto-friendly dessert is delicious and super easy to make. Also packed with antioxidants, which will keep you young ✨

Recipe:
1. Blend together heavy whipping cream with dark (sugar free) cacao powder and sweetener (I used liquid monk fruit).
2. Top a handful of blueberries with your chocolate cream.
3. Top up with crushed roasted almonds (I blended mine for 2 seconds).
Voila!

#keto #ketorecipe #ketodessert #sugarfree #dessert #delicious #chocolatecream #creamy #chocolate #almonds #crunchy #creamy #deliciousfood #lowcarb #dessertrecipe #antioxidants #antiaging

07/20/2021

Have you tried keto breakfast muffins? So easy and super delicious 🤤

Here’s how to make it:

Ingredients
1 medium zucchini grated
2 medium carrots grated
1/2 cup Butter melted
1/4 teaspoon Salt
1/4 teaspoon Pepper
6 eggs
2 tablespoons spring onions finely chopped
1 teaspoon Baking Powder
3/4 cup coconut flour
1 cup Cheddar Cheese grated

Instructions
- Preheat oven to 180C/355F.
- Sauté grated zucchini and carrots in butter, add salt and pepper.
- Transfer it to a bowl, let it cool down a little.
- Add whisked eggs, cheddar cheese and spring onions.
- Add the coconut flour, baking powder and mix until the batter becomes thicker.
- Grease a standard muffin tin with butter and evenly divide the mixture between the holes. Overfill each hole creating little piles of soon to be muffins, the muffins don’t rise very much.
- Bake for 25 minutes, until the muffins are golden.
- Allow to cool for 5 minutes before enjoying.

#ketomuffins #ketobreakfast #savorymuffins #veggiemuffins #lowcarb #keto #ketorecipes #breakfastrecipes #metabolismbooster #protein #buildmuscle #burnfat

Have you tried keto breakfast muffins? So easy and super delicious 🤤

Here’s how to make it:

Ingredients
1 medium zucchini grated
2 medium carrots grated
1/2 cup Butter melted
1/4 teaspoon Salt
1/4 teaspoon Pepper
6 eggs
2 tablespoons spring onions finely chopped
1 teaspoon Baking Powder
3/4 cup coconut flour
1 cup Cheddar Cheese grated

Instructions
- Preheat oven to 180C/355F.
- Sauté grated zucchini and carrots in butter, add salt and pepper.
- Transfer it to a bowl, let it cool down a little.
- Add whisked eggs, cheddar cheese and spring onions.
- Add the coconut flour, baking powder and mix until the batter becomes thicker.
- Grease a standard muffin tin with butter and evenly divide the mixture between the holes. Overfill each hole creating little piles of soon to be muffins, the muffins don’t rise very much.
- Bake for 25 minutes, until the muffins are golden.
- Allow to cool for 5 minutes before enjoying.

#ketomuffins #ketobreakfast #savorymuffins #veggiemuffins #lowcarb #keto #ketorecipes #breakfastrecipes #metabolismbooster #protein #buildmuscle #burnfat

07/19/2021

Keto dinner

Dinner time🥘
An early dinner allows us to easily extended our overnight fast. Which is amazing metabolism boosting and longevity tool. The longer you fast the deeper you get into Ketosis.

Dinner tonight is simple and delicious. Leftover chicken with onions and asparagus in a creamy-buttery-cheesy sauce 🤤

#keto #ketodinner #ketorecipes #ketosis #fasting #intermittentfasting #burnfat #metabolism #longevity #healthy #nutritious #delicious

07/19/2021

Let’s make it simple
All you need is:
1. Healthy fats
Here avocado oil mayonnaise, olive oil over my veggies and egg yolks.
2. Protein
Here eggs and they are amino acids in spinach to.
3. Vegetables (nutrients and fiber)
Here spinach, tomatoes and spring onions.

Simple and nutritious. Don’t over complicate your diet, as you not going to stick to it if you do.

#keto #ketogenic #lowcarb #nutitious #healthy #ketolunch #ketobreakfast #ketoforbeginners

Let’s make it simple
All you need is:
1. Healthy fats
Here avocado oil mayonnaise, olive oil over my veggies and egg yolks.
2. Protein
Here eggs and they are amino acids in spinach to.
3. Vegetables (nutrients and fiber)
Here spinach, tomatoes and spring onions.

Simple and nutritious. Don’t over complicate your diet, as you not going to stick to it if you do.

#keto #ketogenic #lowcarb #nutitious #healthy #ketolunch #ketobreakfast #ketoforbeginners

Photos from Low Carb and Keto Diet's post 07/15/2021

Sustainable KETO 💚

How to do Keto for life with a sustainable and long lasting health and performance benefits?

1️⃣Use good quality, preferably organic ingredients.

The better quality food the better overall health, including your metabolism, immune system and more!

2️⃣Add low carb veggies to every meal.

Vegetables are the key, for any type of diet. We need those nutrients and fiber!

3️⃣Carbohydrate Cycling (that’s a tip for more advanced, already fat adapted people).

Our body adapts fast to any dietary changes. It’s important to surprise it at times to keep the progress going.

4️⃣Extended overnight fast.

Intermittent fasting is amazing for your metabolism, blood sugar control and overall health. Teach your body how to be less dependent on food. You will love the results!

#SustainableKeto #KetoForLife #ketogeniclifestyle #fitgirl #ketogirl #burnfatbuildmuscle

07/06/2021

One of the nicest...and longest 😉 reviews I've ever received!
Thank you so much Dana, it was a pleasure! Feeling grateful and privileged for being able to make positive changes in people’s lives 💚

One of the nicest...and longest 😉 reviews I've ever received!
Thank you so much Dana, it was a pleasure! Feeling grateful and privileged for being able to make positive changes in people’s lives 💚

07/05/2021

How to burn fat more efficient and get outstanding results while on Keto (and not only)?

There’s a few things that will help you to become a fat burning machine and get into deep Ketosis fast!

1. Intermittent fasting

There are several different intermittent fasting methods. Three popular ones are:

- The 16/8 Method: Skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm.

- Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.

- The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat normally the other 5 days.

As long as you don't compensate by eating much more during the non-fasting periods, then these methods will lead to increased metabolism and burn more fat. It also enhances Ketosis.

2. Cold exposure

You can practice cold exposure in anyway that will expose your body to the temperature lower than your body temperature.

For example, cold shower, ice bath, swim outdoors, spending time outdoors during cooler hours.

Exposure to cold temperatures causes stem cells to form brown fat instead of white fat, according to a new study. Brown fat causes our bodies to burn extra calories to keep warm — so if we can produce brown instead of white fat, that could help us burn off excess body fat.

Cold exposure together with carbohydrate restriction help to get faster and deeper in the state of Ketosis.

3. Exercise

Any type of activity is better than none. Commit to something that you really enjoy to make it a habit. That’s the key to success.

The body primarily uses fat and carbohydrates for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.

The ratio of these fuels will shift depending on the activity you're doing.

For higher-intensity exercises, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown.

However higher-intensity exercise creates a huge metabolism boost for up to 48h! Which means that after you burn all the glucose stored in your body, you begin to burn fat.

Again, any activity is better than no activity at all. Find something that you enjoy doing, and have fun and burn fat at the same time!

#ketosis #keto #fatburn #burnmore #weightloss #fatloss #intermittenfasting #coldtherapy #excersise

How to burn fat more efficient and get outstanding results while on Keto (and not only)?

There’s a few things that will help you to become a fat burning machine and get into deep Ketosis fast!

1. Intermittent fasting

There are several different intermittent fasting methods. Three popular ones are:

- The 16/8 Method: Skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm.

- Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.

- The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat normally the other 5 days.

As long as you don't compensate by eating much more during the non-fasting periods, then these methods will lead to increased metabolism and burn more fat. It also enhances Ketosis.

2. Cold exposure

You can practice cold exposure in anyway that will expose your body to the temperature lower than your body temperature.

For example, cold shower, ice bath, swim outdoors, spending time outdoors during cooler hours.

Exposure to cold temperatures causes stem cells to form brown fat instead of white fat, according to a new study. Brown fat causes our bodies to burn extra calories to keep warm — so if we can produce brown instead of white fat, that could help us burn off excess body fat.

Cold exposure together with carbohydrate restriction help to get faster and deeper in the state of Ketosis.

3. Exercise

Any type of activity is better than none. Commit to something that you really enjoy to make it a habit. That’s the key to success.

The body primarily uses fat and carbohydrates for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.

The ratio of these fuels will shift depending on the activity you're doing.

For higher-intensity exercises, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown.

However higher-intensity exercise creates a huge metabolism boost for up to 48h! Which means that after you burn all the glucose stored in your body, you begin to burn fat.

Again, any activity is better than no activity at all. Find something that you enjoy doing, and have fun and burn fat at the same time!

#ketosis #keto #fatburn #burnmore #weightloss #fatloss #intermittenfasting #coldtherapy #excersise

Photos from Low Carb and Keto Diet's post 07/05/2021

Are you struggling to get into Ketosis? Or, maybe you had a little bit more carbs over the weekend and want to jump back in fast.
This will help 👇

1. Reduce your total carb intake to 20g/day.

If you are physically active person, once you in, you can increase to 50g/day on your workout days.

2. Extended overnight fasting.

Just skip the breakfast (black coffee or tea is fine) and have a high fat low carb brunch/lunch.

Alternatively, have an early dinner (4pm or so) and fast until breakfast the next morning.

2. Exercise, especially high intensity interval training HITT.

Do not eat cabs before the workout. Protein and fats only. Try to have most of your daily carbohydrates after the workout.

Once you fat adapted, you can have more carbs after your workouts.

3. Cold thermogenesis- cold exposure.

Cold shower or swim first thing in the morning, followed by high fat low carb breakfast.

Or, anything else that reduces your body temperature. Sea, lake or river swim, ice bath etc.

Try it! It works!

#keto #lowcarb #ketosis #getintoketosis #ketosisstate #increaseketonlevel #getintoketosisfast #ketones #burnfatfast #intermittenfasting #coldtherapy #highintensityintervaltraining #hiit #workout @ Positive Vitality Nutritional Therapy

Photos from Low Carb and Keto Diet's post 06/21/2021

Do you like spicy food? 🌶🌶🌶

I love chilies. The ones at the photo are from my garden. Hot!

The capsaicin in red chilies actually helps in fat burning. By increasing the metabolic rate. Meaning the speed that your body converts food into energy.

Spice it up then!

#redchillies #fatburning #fatburn #myketofooddiary #SustainableKeto #lowcarbandketodiet #lookgreatfeelgreat #lookyounger

Timeline Photos 06/07/2021

Good morning! ☕️

How do you start your day?

On a non workout day my breakfast is Keto Ice Coffee. That’s on a hot day, in winter I skip the Ice.

It definitely helps to wake me up. Energizes me for a few hours. Helps me to burn fat.

My breakfast however starts only around 10am. After waking up I’d have a black coffee only.

This is because of the overnight intermittent fasting that I do every day. A black coffee doesn’t break the fast as it has no calories to digest.

#KetoCoffe #coffee #BurnFat #EnergyKick #Keto #ketomeals #ketorecipes #fitgirl #leangirls #lowcarb

Good morning! ☕️

How do you start your day?

On a non workout day my breakfast is Keto Ice Coffee. That’s on a hot day, in winter I skip the Ice.

It definitely helps to wake me up. Energizes me for a few hours. Helps me to burn fat.

My breakfast however starts only around 10am. After waking up I’d have a black coffee only.

This is because of the overnight intermittent fasting that I do every day. A black coffee doesn’t break the fast as it has no calories to digest.

#KetoCoffe #coffee #BurnFat #EnergyKick #Keto #ketomeals #ketorecipes #fitgirl #leangirls #lowcarb

Is Inflammation Causing You to Gain Weight? 06/03/2021

Is Inflammation Causing You to Gain Weight?

Is your weight gain related to chronic inflammation?

People tend to associate inflammation with obvious symptoms like pain, redness, swelling or warmth. However, there is another, more silent type of inflammation, which could be happening in your body for moths or even years. It is called a chronic inflammation.

If you are overweight and cannot lose weight no mater how hard you try – you could be chronically inflamed.

Find out how to overcome chronic inflammation and lose weight for good!

#inflammationweightgain #loseweight #fatloss #leptinresinstance #indulinresistence #losewightforgood

https://positivevitalitynutrition.com/weight-loss/is-inflammation-causing-you-to-gain-weight/

Is Inflammation Causing You to Gain Weight? People tend to associate inflammation with obvious symptoms like pain, redness, swelling or warmth. However, there is another, more silent type of inflammation, which could be happening in your body for moths or even years. It is called a chronic inflammation. Is your weight gain related to chronic....

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