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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.

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A healthy lifestyle – top 5 biggest pitfalls

Photo by Simon Migaj - Serenity and a healthy lifestyle

A healthy lifestyle - top 5 biggest pitfalls

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