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A few things you should know before starting your Keto diet!

Watch these things when you're starting Keto!

Starting a Keto diet or transferring to a Keto lifestyle can be challenging. One person handles it better than the other, which often has a lot to do with the way you currently live your life. It also has to do with the (positive or negative) influence of your surroundings and even with your aspirations as a master chef. Once you start changing your dietary patterns, there’s a few things you should keep an eye on.

1. The Keto Sickness; push through!

The Keto diet has many benefits, like weight loss, but also has downsides which you should prepare for. The ‘Keto Flu’ of Keto sickness! Briefly after starting your Keto journey, you’ll notice your body starts to change. You have to adjust to burning fats als primary source for energy, instead of carbohydrates (which used to be your main source of fuel). It depends on your body how heavily you’ll react to this change, but there is a chance you’ll get proper ill.

Primarily the first seven to ten days will wear you down the hardest. You might feel extremely tired, especially in the limbs. Things as simple as walking up the stairs will probably feel like too much effort. And then there’s the brain fog. Fun times? No! But, it’s just your body claiming its time that it needs to adjust to a different pace. Something your body is, biologically speaking, very good at – just not used to anymore: burning fats!

Very practical; do not plan too much “to-do’s”, and take it easy on exercising when starting with a Keto diet. Your body needs to rest whenever you can, just give it time. After that recovery, you’ll be astonished as to how much energy you have, as soon as the transformation is done.

2. Drink enough (water)

Once you start with keto, you’ll notice (especially in the beginning) a lot more toilet stops. Reason being is the decrease of carbohydrate storage in your body, which would previously require a lot of water. This is one of the reasons you lose a lot of weight in the beginning: you lose a lot of moisture. The ‘great start’ is however a great incentive to continue.

Prevent dehydration and make sure you at least drink 2 litres a day. Water is the purest source, but green tea, herbal tea, coffee or homemade vitamin water works well too. Just make sure you drink water next to your coffee.

3. Supplement with electrolytes

The moment you reach ketosis, your kidneys will excrete more water and more electrolytes. These minerals are highly important for a ton of bodily functions, such as: conduction of nerve impulses, moisture balancing or pulling and closing muscles altogether. Symptoms of a too low electrolyte presence are headaches, muscle aches (often in the calves) or a numb/tingling feeling in your limbs.

Which makes is extra important for you to keep track of your sodium and potassium intake, to make sure your body functions properly. This can easily be achieved by using tablet- or liquid-supplements. An alternative to this would be adding extra salt to your food or drinking a daily LoSalt mineral salt broth.

4. A bloodtest will give the best results

After a few weeks, you’re probably wondering; did I reach full ketosis or did I not? And if yes, how solid is my ketosis? There’s a few ways to determine if, and how well, your ketosis is. Ketones can be differentiated in to three different ones: acetone, beta-hydroxybutyrate and acetoacetate. They all have a different way of measuring the levels. Your three options are your breath, blood or urine.

Measuring through breath (acetone) can be done with the help of a ketone meter. This is a pretty reliable way to test your ketone levels.

The urine test is the last accurate of the three. You have to pee over a ‘keto-stick’ or you dip the stick into a jar of your urine. De difference in colour (from light pink to purple) tells you about the level of ketones in your body: the darker the colour, the higher the concentration of ketones is.

Measuring through means of blood is done with the help of a blood ketone meter, which in turn works the same as a glucose meter. Place a drop of blood on the measuring strip and within seconds you’ll see the amount of beta-hydroxybutyrate in your blood. This is the most reliable method, but a little more expensive than urine sampling.

Lots of work?

This might sounds as a lot of work and yes, in the beginning that might be the case. Experience teaches us that certain actions will be executed without thinking about it, once they are integrated in your habits. The measuring of your ketose values will become obsolete in the long run, by then you know how your body handles and reacts to it all. In short; push through the less fun stuff and soon you’ll profit from the benefits of your new Keto Lifestyle!

Maintaining a Keto diet and preparing the right meals can be tricky and time consuming. With Jake you can throw your worries out the window. Packed per meal, 100% vegan and a 30 days money-back guarantee.

Discover Jake Keto

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How does a meal replacement product help you in your diet?

Photo of shadowed forks on background | Diet and meal replacements

Have you developed a curiosity for the Jake products or are you familiar with our products and want to know more about using them most effectively? This article will help you gain insights into meal replacement products, your best match with them and the benefits of consuming them.

What is a meal replacement?

Jake products are meal replacements, in shakes, bars or a soup. They consist of nutrients that, altogether, create a nutritional profile suitable for a complete meal. This means that any of your daily meals; your breakfast yogurt, your lunch sandwich or your dinner, can be replaced with one of the Jake healthy meal replacement shakes – without having to feel guilty about not getting your vitamins, minerals or other nutrients.

Jake products don’t come with a set of rules, this means you can eat and prepare them whenever you want. The biggest benefit being the time and effort you save: stay in bed longer in the morning, stay in your workflow instead of making lunch or dinner. Forget vacuuming your car due to breadcrumbs, vegan meal replacement drinks don’t crumble!

Which product suits you best?

For starters, let’s look at the amount of calories you’d like to consume. You can determine the amount of calories by using a TDEE calculator. TDEE is the total daily energy usage, where the BMR (rested energy expenditure) is multiplied by PAL (daily exercise indicator). 

If you’re trying to lose weight, the easiest way to achieve that goal is by gaining less than you take in. Otherwise, just stick to the amount of calories you use daily. If you are familiar with your daily usage of calories, start off by choosing the meal of the day you wish to replace. You can choose to replace all three of your meals, or just try replacing one of three first. There are no rules to Jake, you decide when, where and what you eat. You can find your best match by using our comparison tool, where you can compare products with ease. To clarify how and when you can replace meals, here are some examples.

What are the benefits?

Of course there are several benefits when replacing one or more meals a day, with Jake products. An important example is the time you save with not having to do grocery shopping or cooking. When replacing every meal in a day with Jake, you can save about an hour a day to do other things.

Here are 14 things you can do in your saved, spare time:

  1. Follow an (online) yoga class
  2. Go for a run
  3. Take a walk in the park
  4. Meditate
  5. Read a book
  6. Go for a bike ride
  7. Put together a playlist of your favourite songs
  8. Read another Jake blog
  9. Read the newspapers
  10. Create a binding of your favourite photos
  11. Complete at least one task out of your to-do list
  12. Solve a puzzle
  13. Learn some new words in a foreign language
  14. Clean your mailbox

Another major advantage is your vitamin intake: without having to think about it, your body gets all the vitamins it needs. Together with the examples above, your intake would be between 103% and 111% of the recommended intake. This means no more extra supplements or vitamins. You don’t have to worry about getting too many vitamins, you’re not close to the daily limit.

Yet another benefit is the grip you get on your energy intake. This means you can regulate your energy levels way better, making you eat just the right amount instead of too much or too little. The danger of eating too little, for example during lunch, is that you get hungry too quickly and end up snacking random bits and bites. However, if the intention is to eat more than usually, you’re still at the right address. Jake is a good way to eat more, and gain weight, while still being in clear control of your nutrition.

There are many benefits to using Jake in your diet.

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Tired after eating – This is how you can prevent an after dinner dip

Burger, fries and a pint | How you can prevent an after dinner dip

Feeling tired after dinner, we’ve all been there. You crash down on the couch after dinner, completely exhausted. While you actually want to feel energetic and fit after eating your meal. We’re giving you 4 simple tips so you can beat the after dinner dip, even tonight!

1. Skip quick-carbs and bad sugars

Whenever you eat, your blood sugar rises. That’s not necessarily a bad thing because you do get energy from it, but when you eat fast (refined) sugars, your blood sugar rises very quickly. Following this high peak is a great downfall: this is why you feel so tired all of a sudden. Meanwhile your body is working hard to revert the balance, but that too costs energy. It’s a smart move to avoid the fast sugars, like: fast food, candy, energy drinks, and instead choose to eat slow carbohydrates like whole-wheat products or fruits. Besides, these whole-wheat products will also nourish your body with a ton of fibres, which in turn help smoothen your digestive system. This way you will feel a lot less tired after eating!

2. Don’t eat too much

Your small intestine reacts intensely when eating rather large portions. It has to work really hard to digest your meal. Your heart rate and breathing decrease as more blood starts flowing to your stomach. All of your energy is currently being used to digest: so it makes sense you’re feeling tired. The more you eat, the more energy gets sent to your digestive system. And this works both ways, you now have less energy left that’s being sent to your brains and muscles. Rather than eating large portions of food, go small on rations so you prevent an after dinner dip. The sensible point to stop eating is when you feel 80% full.

3. Eat slower

Besides diminishing your portions you can also try eating slower, to help your battle against the after dinner dip. This is where energy comes around again: the quicker you eat, the quicker your digestive system needs to work and the more energy it costs you. Ever heard of mindful eating? Take your phone off the table and start focussing on each and every bite you take. Taste the flavours and textures, chew thoroughly. This is a good way to force yourself to eat slower and feel less tired after a meal. An additional benefit of eating slower is the time you now have to enjoy your meal to the fullest.

4. Often tired after eating? Try liquid foods

Doctor William Orr, American University of Oklahoma Health Sciences Centre, has proven that the digestion of solid foods costs a tremendous amount of energy, which in turn can make you tired. A big plate of potatoes isn’t so advantageous to your productivity or you feeling fit. Shakes could just be your solution. The vegan meal replacement drink by Jake contain all the nutrients your body needs. Besides, the liquid meal is less intensive on your digestive system than solid foods, making it easier to digest. The result: no after dinner dip! You can go back to what you were doing, and feel fit doing it.

Jake makes complete food, like healthy meal replacement shakes. Our products contain all the nutrients your body needs – easy and quick, in one meal. Want to try Jake? Click here

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A healthy lifestyle – top 5 biggest pitfalls

Photo by Simon Migaj - Serenity and a healthy lifestyle

There’s libraries full of literature about it: living a healthy lifestyle. As well as the internet, where there are thousands of lists and tips to living healthy. Even though this information can be very valuable, we have to admit we already know a lot about it. Just like us, you know very well that daily exercise and eating fruit is healthy – whereas smoking and going to the local kebab shop is not. We figured it would be smart to find out where things tend to go wrong. Therefore we created a list of the 5 most common pitfalls to living a healthy life, that way you can prevent falling into them.

Why wait until tomorrow, when you can start today with Jake

1. Getting too ambitious

It’s not a rare occasion that people decide to completely change their lifestyle overnight. They wake up and decide to head to the gym every day from now on, only eat cucumbers and to run 10 kilometres – untrained. After a few weeks they ‘crash’ down on the couch: “It’s impossible to maintain a healthy lifestyle.” If you recognize this part, then you’ve probably – together with many others – planned your lifestyle a little too ambitious. Becoming healthy, fit and strong starts with baby steps.

2. The ‘unhealthy-domino’

When people make one unhealthy decision, there’s often more that follow: it’s a domino effect. You wanted to work out this morning, but did not feel like it at all. In the afternoon one of your colleagues offers you a slice of cake, that you can not say no to. Then when you come home at night, the lights of the local kebab shop shine brightly and you simply can not resist. A lot of people that are experiencing this unhealthy-domino will often use the same excuse: ‘today was a failure anyway’, resulting in one unhealthy choice after another. Rather, after an unhealthy choice – which occasionally is okay – try getting a grip again on your (new) healthy lifestyle.

3. Poor choice of nutrition

Making the right choice when it comes to nutrition is not easy. A common mistake people make is eating too little or eating too little healthy variety foods. In order for your body and mind to stay healthy, you need a lot of different nutrients. If you have trouble doing so, consider trying the meal replacement shakes we make. Our shakes contain the exact amount of nutrients your body needs, like: protein, minerals and essential fats such as omega 3 and 6. And they’re tasty!

4. Taking on more than you can handle

There’s people who are always ‘busy bees’. Of course there is nothing wrong with an active lifestyle, but there are limits. In order to live and maintain a healthy lifestyle, it is of high importance to set and stick to your personal boundaries. And if you don’t? Well, stress is out there looking for you and it will find you. In the long run it can bring you nasty affixes like insomnia, mental health issues, and in the worst case: heart and vascular diseases. So listen to your body, and take a step back when you notice you’re under a lot of stress.

5. Make a routine out of it

A healthy lifestyle is not achieved in a day – and you do not have to. Rather, try going step by step choosing the healthy option in life, whenever you can. Go to work by bike instead of car, grab some fruit during lunch and meet up with a friend every week to do some exercises or work out. When you stick to this routine for a longer period of time, you’ll notice that you start making the healthy choices subconsciously: it’s now part of your routine and lifestyle. Maintaining a healthy lifestyle becomes a lot easier using this approach – even for you!

Jake makes complete food, like healthy meal replacement shakes. Our products contain all the nutrients your body needs – easy and quick, in one meal. Want to try Jake? Click here

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How many carbohydrates per day?

How many carbohydrates per day? Photo of salted fries in basket

We often get the question: “How many carbohydrates do you need to consume a day?”. The somewhat lame answer would be: “It really depends on the person.” Whether it’s lame or not, it is true. The ideal amount of carbohydrates you have to consume per day, depends on a long list of variables: your age, height, gender, weight, body-type, the amount of exercise, and so forth.

Carbohydrate management was never this easy

Okay, so we can’t say anything about the amount of daily carbs? Of Course we can: we’ve listed 3 categories down below, where we discuss the carb intake – from maximal to minimal intake. We also give some pointers on how you can easily manage and measure the amount of carbohydrates you take in.

What are carbohydrates?

Before we dive deeper into the ideal amount of carbohydrates per day, we’d like to briefly explain what carbohydrates are exactly. Carbohydrates, together with protein and fats, are the fuel your body needs. Your body turns carbs into sugar, which you can then burn. Furthermore, it’s good to know that one carb is not the other. There are significant differences between healthy (slow) carbohydrates and less healthy (fast) carbohydrates. The healthy carbs can be found in vegetables and fruit, whereas the less healthy carbs can be found in soda and candy.

Category 1: 120 - 200 grams of carbohydrates per day - normal to high intake

For the average human, who wishes to maintain its weight, an intake of 120 to 200 grams of carbohydrates a day deems normal. An important side-note: scientific evidence shows that taking in more than 200 grams of carbohydrates a day is rather unhealthy. Top athletes who spend hours a day on a racing bike, are an exception to this rule. If you’re not an athlete and exercise very little on a daily basis, you’re better off sticking to the 120 grams of carbs rather than 200 grams. This way you prevent your body from storing excess carbs as fat.

Category 2: 75 - 120 grams of carbohydrates per day - limited intake

In this category we discuss the limited intake of carbohydrates. If you’re trying to lose weight, this is the category you should try sticking to. Especially if you combine this intake with regular, daily exercise, you will lose weight over time. However, the rate at which you lose weight highly depends on the previously stated list of personal characteristics.

Category 3: 50 - 75 grams of carbohydrates per day - minimal intake

Whether there is a true minimum to the carbohydrate intake per day remains a topic of discussion to this day, even among scientists. But it is a healthy choice to make sure your body is not structurally getting too few carbohydrates. If your body receives too little carbs a day, it’ll start burning your muscles instead. Which is bad for your body, when done long-term. If you do decide on sticking to a low-carbohydrate diet, make sure to listen to the signals of your body, like headaches or nausea. When you’re not too sure on what you’re doing, do not hesitate to call in a helpline, like a nutritionist or dietician.

How do we measure the amount of carbohydrates per day?

Neat, we know how many carbs we need per day, but how do you know how many carbohydrates are in your food? Most (consumer) products have it written on the back. However, with a banana for example, it’s a lot more complicated. There’s plenty of information and nutritional tables you can find online, where you can find the amount of carbohydrates per product (like this table). When you keep track of your carbohydrate-intake for a while, you’ll notice that it gets easier over time – even without listing everything.

Jake makes complete food, like healthy meal replacement shakes. Our products contain all the nutrients your body needs – easy and quick, in one meal. Want to try Jake? Click here

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Losing weight with meal replacement shakes

Photo of a fork with a measuring tape

Losing weight with meal replacement shakes

Losing weight isn’t easy and maybe you thought of slimming with a meal replacement shake. This is not a bad idea if the diet shake still contains all the right nutrients you need. Your body still needs the nutrients, vitamins and minerals to keep you up your feet. A deficiency is something that you definitely want to prevent.

For example, it is important to eat enough protein. Protein fills you up and helps you to maintain or grow your muscles. The recommended minimum amount of protein per meal replacement shake is 20g, the Jake Light Shake contains 40g of the best protein powder for weight loss per meal. The Jake Light Shake is not specifically designed as a weight-loss shake, but it can definitely help you lose those extra pounds!

How does a meal replacement shake help you lose weight?

Diet shakes or healthy meal replacement shakes can be very helpful during your diet. It’s easier to keep track of the calories you’re consuming. You know that feeling when you have something delicious for dinner? You’re getting yourself a second plate and suddenly you ate twice the meal that you were supposed to eat. This all adds extra calories to your day, probably without you even noticing it. With a shake you use for your diet, it keeps you from doing that. Because one vegan meal replacement drink is exactly enough for one meal. 

Another thing that makes a meal replacement shake more convenient than other alternatives, is that it’s easy and convenient. There’s no need to spend your whole Sunday afternoon buying tons of groceries and prepping food for the rest of your week. You can put that time to better use, like exercise, but more on that later.

4 Top tips for losing weight

It doesn’t matter how bad we want it, just eating diet shakes, won’t do the trick. You have to change your lifestyle a bit. The four tips below will certainly help you out!

1. Exercising for weight loss

You might love it or hate it, it’s part of the weight loss process. Pick up some exercise routines. For example, lift yourself up from the couch and go for a run, do a work-out either at home or at the gym or go for a long walk if you want to start slowly. Exercising will help boost your metabolism and your mental state of mind, and of course burn calories.

2. Healthy snacks

We all love some good snacks, when working from home, that pantry full of delicious bad snacks is staring at you. Instead of reaching for that bag of crisps you already opened yesterday, try going for a healthy snack. Of course you can eat an apple, but that can get a bit boring. Try some of the following vegan snacks instead:
  • A handful of mixed nuts – Nuts provide a good balance of healthy fats, protein and fibres.
  • (red) Bell pepper – Bell peppers are not only delicious in the meals you have for dinner but when they are raw they are also a great snack. They have a lovely flavour and provide you with a lot of vitamin C.
  • A glass of water – A lot of times when you think you’re hungry, you’re just thirsty and you need to hydrate. 
  • Rice cracker with avocado – The rice cracker is low in calories and the avocado provides you with fibres, potassium and magnesium.
  • Leftovers – If you prepared a healthy meal the night before and still have some left, eat that as a snack.
  • Jake Vitaminbar – It’s a filling snack and provides you with all the vitamins & minerals you need.

3. Keep a food diary

Don’t count the calories every time you eat something, this way you can get obsessed with the calories and that’s not healthy. Instead, keep a food diary. Every time you have a meal, a snack or something to drink, write it down. This gives a clear picture of what you actually eat on a day. 

Afterwards, there is always the possibility of counting the calories. But the main goal of the food diary is to retrieve insights in all the good and bad habits you have regarding consuming food. Once you’ve done this for a week or two, it’s easier to get rid of the bad foods/habits and replace them with a healthier option

4. Drink more water

You can mistake the feeling of being thirsty for the feeling of being hungry. It’s already said before when you feel ‘snackish’ it’s important to drink a glass of water first. Otherwise, you consume unnecessary calories and still won’t feel satisfied. 

Also, replace those sodas you drink from time to time for a glass of water. It quenches your thirst and if you drink a big glass of water before dinner, it fills up your stomach. Which means that there’s less room for food. This makes it easier to eat less and your belly is still filled. 

What if you find the taste of water just plain boring? Add some lime, pick up some mint leaves and add that to your glass to create some flavour. Or make a cup of tea. Try adding some leaves of mint and/or slices of ginger to your glass of hot water and you’re good to go.

Why choose the Jake Light Shake as a meal replacement shake?

One meal of Jake Light packs around 500kcal (depending on the flavour) and keeps you full for about 3-4 hours. This way it’ll keep you from snacking on everything that’s in your pantry, so you avoid eating unnecessary calories. Do you need more than 500kcal per meal? No worries, take a look at our Original shake! It has around 660kcal per shake.

A lot of meal replacements shakes taste too sweet which makes it unpleasant to drink. The flavours in the Jake shakes are more subtle and with all the flavours, it never gets boring. With flavours like Chocolate, Forest Fruit and Banana, it’s almost like you’re on a milkshake diet. And who doesn’t like milkshakes? Just add some ice cold water or even a few ice cubes and your delicious, healthy and vegan meal replacement drink is ready. 

Of course, the tips & tricks mentioned above are just tips & tricks. Use them if they fit into your shake diet, whenever it suits you.