Hair Loss & Keto

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I have noticed a lot more than usual, my hair falling out even more so when I shower, and it has been a little worrisome as a woman. I’m sure men too freak out as we do when hair starts falling out.
Seeing that I have always had thick hair, I have gotten a bit worried but being on Keto does cause hair to fall out a lot more than ever the best way to make sure it does not happen as much is by eating adequate amounts of both protein and biotin.
Keto can cause you to lose your hair due to a lack of nutrients like B vitamins and silica. Try to get in Bone Broth; it is collagen-rich infused.
A healthy scalp is a good step as well by using coconut oil and massage into the scalp before jumping in the shower to help keep the scalp hydrated.

Night Out – Keto Friendly Drinks

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Always nice to go out and have a few drinks with friends, and although they can be Keto friendly, they to contain empty calories that can make you gain weight and set your progress back. Being mindful of your alcohol consumption is vital.
Here is a list of keto-friendly alcohols and mixers:

  • Rum 0g Carbs
  • Vodka 0g Carbs
  • Gin 0g Crabs
  • Tequila 0g Carbs
  • Whiskey 0g Carbs
  • Red Wine 3-4g Carbs
  • White Wine 3-4g Carbs
  • Light Beer 3g Carbs
  • Seltzer 0g Carbs
  • Sugar-Free Tonic Water 0g Carbs
  • Diet Soda 0g Carbs
  • Crystal Light Drink Mix 0g Carbs

What’s The Difference?

  • Atkins restricts carbs, but not enough to put you into a state of ketosis where you burn fat for fuel. There is no emphasis on food quality with Atkins.
  • Paleo emphasizes food quality but doesn’t restrict carbs, so it doesn’t have the metabolic healing effect that keto does.
  • Keto restricts carbs until your body goes into a state of ketosis, which means it burns fat for fuel.

Why Electrolytes Are Important On Keto?

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The levels of electrolytes in your body can become too low or too high. This can happen when the amount of water in your body changes.

They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.

Sodium, calcium, potassium, chloride, phosphate, and magnesium are all electrolytes. You get them from the foods you eat and the fluids you drink.

Keeping your electrolytes in balance will help while on Keto or low carb eating from getting any of the leg cramping, pains, or even sleeping in order.

Here is a great chart to kind of help on which electrolytes
you may need when you are feeling certain symptoms

Best foods that provide Magnesium

1. Whole Wheat

Wholewheat bread sliced

2. Spinach

Spinach leaves

Dark, leafy greens are rich with nutrients, and spinach is no exception.

One cup of boiled spinach has 157 mg of magnesium.

3. Quinoa

Quinoa seeds

Quinoa

One cup of cooked quinoa has 118 mg of magnesium.

4. Almonds, Cashews, and Peanuts

Almonds

One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Cashews have 74 mg per ounce, and 2 tablespoons of peanut butter contain 49 mg of magnesium.

5. Dark Chocolate

dark choco

Dark chocolate has 64 mg of magnesium in a 1 oz serving and one square is loaded with antioxidants

POPCORN

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I have been able to give up a lot since starting Keto and had no issue not going back to some of the foods that are off the list, but one thing I did cry for was popcorn I truly love popcorn even more so when I’m at the movies it is my must-have snack.
After starting Keto, I did eventually move up to about 26g carbs per day and have stuck to that ever since, and it has worked great for me, but I do plan my day for when I know I will be going to the movies or at least when I know that today I do want a little popcorn because it is definitely my treat of choice.
If you are a popcorn lover like me then here are some of the keto-friendly ones I like

and know that it is ok to have it some times but not all the time air-popped is the best and about 1 cup of it is an OK amount as a snack but if you do want to go to the 5 cup make sure you stay on your carb count and know that it can affect your whole day if you’re going to stay in Ketosis and microwave popcorn is usually the worst due to it having so many preservatives and even though we should not take in our treats I typically will make my own popped at-home popcorn to take to the movies just to keep myself on track.

So at the end of it all popcorn can be OK to have not really great when on Keto as long as you are mindful and in control of your Ketosis.

Exercising on Keto

Adding physical activity into your lifestyle is crucial when you’re trying to lose weight on keto.

Exercising improves your body’s metabolic flexibility which means it becomes easier for your body to start using fats for energy rather than carbohydrates. During your keto-adaptation phase, this is crucial because it shortens the time in which you experience flu-like symptoms which may cause unwarranted carb and sugar cravings.

Adding a strength training routine into your regimen will also help you burn more overall calories during exercise and while resting.

If your not seeing a big change in weight or inches once you add a good workout you defiantly will.

BEST EASY KETO FRIENDLY SNACK

I made this easy to do sugar free keto dessert and oh my goodness I could not believe how good and easy it was this is for sure my go to, a must try.

All you need to make:

  • Heavy Whipping Cream
  • Stevia/any all natural sugar
  • Vanilla Extract
  • Mixer or Blender

I keep refrigerated or freeze either way it is yummy!

AVOCADO ICE CREAM

2 avocados

1 cup unsweetened almond milk

1 cup heavy cream

1/2 cup swerve – style sweetener

1 tablespoon lemon or lime juice

1 teaspoon mint extract or a few drops of mint oil

1/2 teaspoon fine sea salt

place all ingredients in a blender, puree until smooth, transfer o a container and freeze for up to 1 month.

*** if you don’t have an ice cream maker, pour the liquid into 16 Popsicle molds & freeze for at least 3 hrs, or until set.

BEST FOODS WITH NO CARBS OR SUGAR – TOP 16

KALE – LOWERS INFLAMMATION

EGGS – HELP’S THE BODIES CELLS TO HEAL AND GROW

PEACAN NUTS – HIGH IN FIBER & OMEGA 3

CHEESE – HEALTHY FATTY ACIDS

CHICKEN – RICH IN IRON, PROTEIN, CALCIUM POTASSIUM AND B VITAMINS

BUTTER – NOT BLENDED IN VEGETABLE OIL IS BEST, PROTECTS EYES, SKIN AND HAIR

BEEF – HELPS MUSCLES AND PROVIDES ENERGY

SALMON – FATTY ACIDS AND OMEGA 3, GREAT TO EAT AS OFTEN AS YOU CAN WHILE ON KETO

COCONUT OIL – NATURAL FATS, ALTERNATIVE FUEL FOR THE BODY, GIVES STRONG MENTAL FOCUS

GREEN TEA – RICH IN ANTIOXIDANTS

WATERMELON – HELPS DIGESTIVE SYSTEM

CAULIFLOWER – SLOW GROWTH OF CANCER CELLS

BLACKBERRIES – SHARPENS THE BRAIN

XYLITOL – NATURAL SWEETENER, THIS SUGAR/SWEETENER DOES NOT STICK TO THE BODY FOR IT TO FEED OFF

MINT – HEALS THE BODY FROM WITHIN

TURMERIC – A SPICE, LOWERS BLOOD PRESSURE, HELPS WEIGHT LOSS AND HELPS WITH DEPRESSION