6 Tips Women Need to Know Before Starting the Keto Diet

I am a supporter of the keto diet because it cuts out all of the ‘filler” foods (aka carbs)

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I am a supporter of the keto diet because it cuts out all of the ‘filler” foods (aka carbs) and puts the focus on whole, natural foods. There are many different versions of the keto diet, and the term “keto” is a very loosely used word. The type of keto diet I recommend is more of a keto/paleo/Whole30 type of diet which is anti-inflammatory and rich in vegetables and nutrient dense foods.

The keto type of eating is meant to prevent you from overeating, make you burn your own fat for fuel even when at rest, and to give you all of the nutrients you need – you can eat 2,000 calories in junk and still be hungry and feel lousy because your body is undernourished in essential nutrients.

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Below lists what you should know before starting this type of diet:

1. Expect the “keto-flu”

This is basically a carb and sugar detox for your body because carbs and sugar are absolutely addictive and your body will go through withdrawals. Unfortunately, this  means you may feel lethargic, foggy, and run-down for a few days. But don’t worry! These symptoms won’t last long and you will be feeling better than even in no time.

2. You need to increase your salt intake

When you are in ketosis (burning fat for fuel) your body will rapidly be shedding electrolytes, most notably sodium, from your kidneys. Unless you have a medical condition by which you are forbidden to eat salt, add sea salt or Pink Himalayan Salt to your meals, and opt for bouillon balls and/or bone broth as other ways to get salt into your body.

3. You need to increase your fluid intake

Water follows sodium, so as your kidneys are shedding off more sodium you are going to lose more water as well. Carbohydrates also hold onto water, so eating less carbs means less water stored in your body, and that you need to increase your water intake. Shoot for 2-3 liters of fluid per day at least.

4. Women need a day or two of high carbs

Or at least a big boost in your carb intake. Certain hormones can go down in women, notably leptin, which can throw off the reproductive system. Leptin is also the hormone that tells your brain you are full, so if you have low levels of leptin its going to be harder to lose weight. Eating carbs boosts leptin more than any other macronutrient, which is why you want to be sure to boost these levels back up at least a couple times a week.

It’s beneficial to have these high carb days on days when you will be exercising. This will help to ensure that the carbs are being directed to your muscle and not your fat cells.

5. You don’t want to be zero carb

Eating zero carbs means you aren’t eating any vegetables, which is definitely a no-no. Plus as discussed above, women need some carbs for normal functioning. Carbs are also great for boosting hormones that make you sleepy and calm, which is why carbs at night time are perfect.

6. Choose healthy fats and proteins

Always choose anti-inflammatory, heart healthy natural fats and proteins. Buzz words you should be on the lookout for include grass-fed, organic, pasture-raised. Read a list of my top keto foods here.

My book is now available on Amazon “150 Healthy Living Tips You Need to Know”

About the author: Sarah-Kate Rems is an Ivy League trained Board-Certified Family Nurse Practitioner with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet.

The Proteins You Should Be Eating For Stronger Hair

I get asked all of the time how I am able to grow such long, healthy looking hair, and I definitely attribute it to my diet and eating high quality protein! Did you know that your hair is made mostly of protein? This is why getting enough high quality protein in your diet is a key factor to getting long, strong, and beautiful hair. I recommend getting the majority of your protein from animal products because these types of proteins are complete and highly bioavailable – meaning better results.

I recommend you choose organic, pasture-raised, grass-fed products as much as possible because these are definitely the highest quality proteins and you will get faster results by consuming them. Yes, this means these products will be slightly more expensive, but absolutely worth the extra cost.

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Below lists the proteins you should include in your diet for stronger and healthier hair:

Chicken

Chicken is super versatile and basically goes well with any vegetable combo! Chicken breast is of course a great option, but also try chicken thigh! Chicken thigh is juicer and has more flavor because it is higher in fat.

Turkey

Turkey is a great high-protein source that you can add to a salad, or even eat alone for a high protein snack.

Beef

This definitely should be grass-fed beef, not only does grass-fed contain nearly double the nutrition as grain-fed, it also tastes about 100% better! I never really liked beef until I started eating high quality, organic grass-fed beef.

Eggs

In my opinion, eggs are one of the very healthiest foods you can eat and are super versatile! You can use them to make both savory and sweet dishes. The yolks are where all of the vitamins and fat comes from, so try not to skip the yolks!

Egg whites

Egg whites are pure protein, zero fat. If you don’t love egg yolks, then egg whites are a great option for you. I like mixing egg whites with full eggs just to bulk up the meal.

Whey protein

Whey protein found in protein powders and protein bars or other supplements, can be an excellent source of protein. Just keep in mind that many products with whey protein can be overly processed, and you have to be sure to read up on the company first before purchasing. Again, look for brands that use grass-fed and that take care in how their products are processed.

When I make a protein smoothie, I love making it with high fiber fruits such as berries, plus veggies such as carrots, beet, and spinach. Try at home for yourself!

Salmon

Ideally everyone would consume salmon at least a couple of time a week because it’s super good for you! It’s packed with protein but also heart healthy omega-3 fatty acids, vitamins, and other vital nutrients.

Think about it this way, if you ate salmon a couple times a week then you don’t have worry about taking those overly large fish oil pills everyday!

Cod

Cod is a whitefish that is packed with protein – a serving has around 25 grams of protein! I love baking cod and adding it to a bowl of mixed greens with olive oil on top.

About the writer: Sarah-Kate Rems is an Ivy League trained Board-Certified Family Nurse Practitioner with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet.

If you’re not already, don’t forget to become a premium subscriber today to support this publication and help spread good health around the world (tap the button to get 20% off your subscription - ending soon!).

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