Questions & Answers

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Low Carb/Ketogenic Diet

What is the Ketogenic Diet?

A Low Carb High Fat (LCHF) diet.  It follows the framework of high good fat (60-70%), moderate protein (20-25%) and low carb (10-20%). Quality is key here plus the type of foods you consume are crucial in order to create a nourishing low carb diet.

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Why follow a Low Carb/ketogenic lifestyle?

There are SO MANY benefits! Here are just a few:  Decrease Body Fat, Improved Mental Focus, Increased Energy, Control blood sugar, Decrease Inflammation, Manage Cholesterol & Blood Pressure, Reduced Hunger and Improved Skin!

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What can I eat on the Ketogenic Diet?

Plan your meals around these Goodies: meat, fish, eggs, low carb veg (grown above ground), high fat dairy, nuts & seeds, good fats ie avocado and coconut oil. Choose grass-fed, organic where possible. No need for nasty ingredients!

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What foods should I avoid & why?

SUGAR!! Just say NO!  Stick to REAL unprocessed food!

Sugar makes you fat. It's directly converted to fat by your liver and it destroys your appetite control so you'll want to eat more of everything!

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Will I loose weight?

YES, if you follow it correctly. BUT more importantly you’ll maintain lean muscle! No-one wants to be SKINNY-FAT!

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Will my energy levels increase?

YES! On a low carb diet, the body is in a state of ketosis, using fat for energy. Ketogenic low carb foods are extremely energising. A main benefit of ketosis is lower insulin levels. You’ll feel less tired and have more energy plus you'll avoid the afternoon 'carb slump'.

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Ketosis

What is ketosis?

Ketosis is when the body uses fat instead of glucose as it’s primary source of energy. When your body doesn’t have enough glucose (carbohydrates) available, it will enter into a state of ketosis.  Ketosis is your body’s natural function of producing ketones. Ketones are the cleanest, most powerful and beneficial energy source for your body. Ketosis is the key to burning fat for fuel.

Getting into ketosis can take the body some time to transition from using glucose to using ketones. Be patient, and give your body time to adjust.

Fortunately, there’s also a simpler way to get into ketosis: Exogenous Ketones.

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How do I measure when I’m in ketosis?

To get an accurate, scientific reading you should test your ketone levels. Blood Ketone tests are the most accurate when testing your ketone (BHB) levels. Or you can ‘wee on a stick’ which measures BHB ketones in your urine.

Test and record ketones - before & after exercising, before & after eating certain food, before & after taking exogenous ketones. This will help you understand your body and which foods kick you out of ketosis.

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Exogenous Ketones

What are Exogenous Ketones?

Ketones that come from outside the body in a supplement form to boost performance, metabolism, recovery and energy and are excellent alongside a low carb diet. Use exogenous ketones to ramp your body into ketosis within 60 mins.

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How do I take Exogenous Ketones?

Eat. Sleep. Exogenous Ketones. Repeat. 

Most come in a powder form so simply shake up your ketones with your chosen base drink  (water works just fine) and enjoy daily or twice daily.

You want even better effects?  Combine with Intermittent Fasting and you’ll be amazed by your productivity!

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What is the best time to take Exogenous Ketones?

To optimise your use of exogenous ketones use them every day to enhance ketone levels, before you do a workout, first thing in morning, after a more carb-heavy meal,  and/or to suppress hunger during a fast or on an empty stomach.

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Hydration

How do I stay hydrated on a LCHF diet?

Hydration is KEY when following a LCHF Diet! The low-carb nature has a diuretic effect. Focus on getting sufficient amounts of sodium, calcium, potassium and magnesium either from your diet or in supplement form.  Keep on top of these electrolytes to maximise your results. And DRINK WATER!! Guzzle it down.

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Exercise

What type of exercise should I do? Why HIIT train?

HIIT (High Intensity Internal Training) is much more effective than steady-state cardio because the intensity is much higher. You’re able to increase both your aerobic and anaerobic endurance, while burning more fat

Combine this with Yoga to feed the soul and Pilates to work those tiny muscles you might overlook.

Exercise helps deplete the body of glycogen stores (stored glucose). When glycogen reserves are low, and not being refilled with carbohydrates, the body turns to burning fat for energy. Therefore, increasing your exercise intensity can help you enter ketosis faster.

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How long do I need to exercise per day?

Way less than you think! If you HIIT train then timing matters because you can OVERDO it! Cap HIIT workouts at 30 minutes to avoid overused muscles that can lead to injury (Including Warm-up and Cool-down).

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What are the benefits of Yoga?

Everyone and every body can benefit from Yoga. Yoga doesn’t have to be intense to have a significant effect.

HIIT & YOGA! You can either do Yoga on your non-HIIT day,  or after the intensity of a HIIT workout  as a deep stretch. Yoga comes in many forms so dial it up with some Vinyasa on your non HIIT days or some Restorative or Iyengar yoga when you need to stretch for longer.

Take it at your own pace and don’t get frustrated with yourself or if your Yogi neighbour is way more flexible than you. Don’t stress. You’re perfect just where you are!!

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Intermittent Fasting

What is Intermittent Fasting?

Also known as Intermittent Eating! Try this a couple of times a week. Start eating within an 8hr window then try 6hrs eg midday until 6pm. No need to confuse this with calorific restriction, you can eat the same amount of calories just in a compressed window. Intermittent Fasting: promotes fat burning, slows the ageing process, reduces food cravings, control calorie intake, clears the skin, reduces high cholesterol and high blood pressure, reduces Inflammation.

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Your Low Carb journey...

How do I get started on a Low Carb, High Fat lifestyle?

Follow the MKb 5 Step guide to Getting Started!

  1. Start with your pantry. CLEAR OUT and RESTOCK.
  2. Get those key SUPPLEMENTS to support your journey.
  3. Take EXOGENOUS KETONES.
  4. Exercise (HIIT & YOGA).
  5. Maximise FAT loss! Try INTERMITTENT FASTING.

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