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This ketogenic and paleo-friendly diet plan is perfect for those who have a busy life style! Here is what I focused on when putting it together:

My progress so far - How about you?

Some of you know that I've been on a low-carb ketogenic diet for the last 2 years, mostly for health reasons. Before this January challenge, my net carb intake was mostly between 40-60 grams per day, which is a level that helps me maintain my weight. After all the delicious festive meals I've had in December, I knew I need to shed a few pounds. That's how this challenge started!

Measuring ketones

Once you reduce your carb intake, your body will start producing ketones - that's a good indication that you are heading in the right direction. Producing ketones means you're oxidising fat in the absence of carbs or excess protein.

Although Ketostix may not be the most accurate, I used them and measured medium to high level of ketones every single day since the challenge. If you want deplete glycogen in order to enter ketosis faster, eat no more that 20-25 grams of net carbs a day. What also helps is to include moderate exercise during the initial phase to help your body release even more glycogen and start producing ketones.

Up Your electrolytes to avoid keto-flu

Remember, if you just recently started following the ketogenic diet, it is very important to have sufficient intake of electrolytes, otherwise you may experience bad "keto-flu" symptoms. You can use lite salt for potassium, take magnesium supplements and drink bone broth to boost your sodium intake.

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Dairy - eat or avoid?

Now, back to my challenge… Many people ask me why I don't allow dairy and low-carb sweets in this diet plan. The reason is that both of these may impair weight loss and if you are stuck at the same weight for a long time, skipping dairy and avoiding all sorts of low-carb sweets will help you.

Initially, I thought it would be really difficult to remove dairy from my diet. Although I'm already keto-adapted, I've never given up dairy in the past. I use cream in my morning coffee and I love cheese and full-fat yogurt with berries. I was actually quite surprised to realise that it's not difficult at all! I still have my coffee but use coconut milk instead of cream. Instead of yogurt, I use "creamed" coconut milk.

Did I exercise?

Exercise has a very small effect on long-term weight loss. In fact, 80-90% of your efforts should come from the diet. If you have Hashimoto's like me, you have to be very careful with exercise - too much exercise will lead to high cortisol levels and worsen the symptoms even more. I walk every day for at least 30 minutes and do resistance training 3 times a week.

So, what are my results so far?

December was quite stressful and I didn't eat as well as I would have liked to. Now, after less than 14 days, not only I've lost 4 pounds and 3 inches, but I feel a lot better. I don't wake up tired and I'm almost never hungry. Also, my calorie intake has naturally dropped. I'm aiming to lose another pound or two, but overall I'm happy with the results. I do take magnesium every day (400 mg = 100% RDA) to ensure I'm not deficient in it.