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10 DAY KETO MEAL PREP CHALLENGE: Day 5

I pray that you are enjoying getting to know more about KETO divas, we are 1/2 way thru this challenge, so keep pushing queen!

Please remember, I’m here as you guide to help you get started on and complete your journey. 
Before you start Day 5’s Assignment, make sure you have completed Day 4’s Diva Assignment (click here).
If you haven’t already, Join the FREE 10 Day Meal Prep Challenge diva, you will be glad you did!! 
Click here:  CHALLENGE REGISTRATION


WELCOME TO DAY 5
“KETO Supps & FAQs”


Supplements for a ketogenic diet


Although no supplements are required, some can be useful.

  • MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Shop for MCT oil online (42Trusted Source43Trusted Source).
  • Minerals. Added salt and other minerals can be important when starting out due to shifts in water and mineral balance (44Trusted Source).
  • Caffeine. Caffeine can have benefits for energy, fat loss, and performance (45).
  • Exogenous ketones. This supplement may help raise the body’s ketone levels (46Trusted Source).
  • Creatine. Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise (47Trusted Source).
  • Whey. Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake. Keep in mind whey is separated milk basically, so more dairy. I prefer vegan protein shakes. (48Trusted Source49Trusted Source). 

Frequently asked questions


Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights (50Trusted Source51Trusted Source).

3. Can I build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate carb diet (52Trusted Source53Trusted Source). 

4. How much protein can I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

5. What if I am constantly tired, weak, or fatigued?

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help (42Trusted Source43Trusted Source).

6. My urine smells fruity. Why is this?

Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis (54Trusted Source).

7. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

8. I heard ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet.

9. I have digestion issues and diarrhea. What can I do?

This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies (55Trusted Source56).

10. How do I know if I’m in Ketosis?
Test your urine at home. (Click here) to learn more about the Ketosis testing strips.

 


The bottom line


A ketogenic diet can be great for people who:

  • are overweight
  • have diabetes
  • are looking to improve their metabolic health

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

It may also not be sustainable for some people’s lifestyles and preferences. Additionally, it is not meant to be a long term solution. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.


TODAY’S DIVA ASSIGNMENT


Diva Task #1:

Join us tonight for our vision board party. We are focusing on the women we want to become; and, not just the results. To get results you have to establish a value system for your life that’s based on you vision of who you want to me.  Share with me below if you plan to join us. Why or why not? I love hearing from you, please share today. (click here) to join us for the vision board party.


Diva Task #2:
It’s great seeing all the meal plans posted! You girls go! Now it’s time to prep sis. Make sure to prep your meals based on your meal plan. Post your groceries and / or your completed meals in the group when you’re done!


Diva Task #3:
If you wanna join our Social Media challenge and win ONE of our free prizes this week, complete this optional task as well. Winners will be announced On #WinningWednesday, later this month. Here’s today’s assignment. Right click and save the image below to your phone or computer. Then upload it to FB, Twitter and/or IG and tag Fit, Fyne & Fabulous.  Use these words with your post: Just copy paste sis.

“They say this is the juiciest burger on the planet! It’s made with homemade salsa to keep it moist and full of flavor! We don’t eat it on a bun, tho sis. You can wrap it in your favorite lettuce or use the jalapeño flavored cauliflower thins! This right here is another KETO friendly mainstay! I’m definitely trying this.   Here’s the recipe, in case you want to try it too: fitfynefabulous.com/turkey-salsa-burger/

#sisterhood #divahood #mealprepLIFE #ketoCHALLENGE #thefitfynefablife #fitfynefab #fullycommitted

Tag me on IG @fit_fyne_fab Twitter @fitfynefabulous or FB Nicole Dyer-Twyman


PRIZES WILL BE AWARDED BASED ON PARTICIPATION & RESULTS!!

If you read your assignments above and plan to complete them soon, leave a comment on this post below.
Feel free to share, pin or email this post.  The more the merrier!


If you haven’t already, Join the 10 Day Challenge diva, you will be glad you did!! 
Click here:  CHALLENGE REGISTRATION

Let’s Get it Done in 2021, fabulously sis!

 

 

 

 

“Who Says Fitness Can’t be Fabulous?”


You can reach out to me here:
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2 Comments

  • Valerie McKenzey says:

    I prefer the low carb meal plans. For me it provides more options and less restrictions than the Keto. Plus on low carb I can have the Keto meals too!

  • Donna Winger says:

    Not able to join. Initially this was my plan, but my hubby is not feeling well so kids and maw maw fell on me. Still had time to meal prep keto meals!

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