Keto in 15 minuten
Met Keto in 15 Minuten, de opvolger van bestsellers Het Keto Plan en Go Keto, maakt Julie Van den Kerchove het je nóg gemakkelijker om de voordelen van de keto-keuken te ontdekken.
Activate your fat burning with keto
Have you ever wondered if there’s a way to stay energized, slim and healthy without dieting, limiting your portion sizes or counting calories?
Why start with keto?
Do you often feel tired or bloated after a meal, with strong cravings for sweet snacks? Does it feel like you’ve tried every diet out there, only to end up weighing more than you did when you started your diet?
You won’t find the solution by counting calories or over-exercising.
“What can I do then?”, you must be thinking. The answer will probably surprise you.
The most efficient way to burn fat… is to eat more fat!
The idea of keto is simple. If you limit your carbohydrate intake and get most of your calories from healthy fats, your body will switch to burning fat for fuel instead of glucose (sugar). This puts your body into a state of ‘ketosis’, meaning your liver produces ketones for energy.
You basically turn your body into a natural fat burner.
The process
After a few months your body will become ‘fat-adapted’, meaning it will be perfectly able to use both fat and small amounts of carbohydrates for energy. This way, you’ll be able to easily go in and out of ketosis and still enjoy an occasional glass of wine or a plate of sweet potato fries when you feel like it.
By avoiding sugar and refined carbohydrates, you’ll be able to keep your blood sugar level stable and most importantly, keep your insulin levels low. This way, your cravings for sweet snacks will eventually completely disappear.
If you add enough healthy fats to your meals and you limit your carbohydrate intake to mainly vegetables, roots, nuts and a small amount of berries, your brain will get a small part of their fuel from glucose and most of their energy from ketones: excellent fuel sources produced by your liver through the breakdown of fatty acids. Therefore, healthy fats are essential for optimal brain function and mental clarity. It’s no wonder since the human brain is nearly 60 percent fat.
Healthy plant-based fats can be found in olives and extra virgin olive oil, coconut and extra virgin coconut oil, MCT oil, avocado, cacao butter (used to make chocolate), nuts and seeds.
Healthy animal-based fats include organic grass-fed butter, organic free-range eggs, krill oil, small fatty fish such as sardines and anchovies, and organic free-range poultry (thighs have the most fat).
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Keto in 15 minuten
Met Keto in 15 Minuten, de opvolger van bestsellers Het Keto Plan en Go Keto, maakt Julie Van den Kerchove het je nóg gemakkelijker om de voordelen van de keto-keuken te ontdekken.
Go Keto
Wat als er een manier bestond om elke dag te genieten als een god in Frankrijk en tóch een gezond gewicht te behouden zonder dat je een ijzersterke wilskracht nodig hebt om op ‘het goede pad’ te blijven?
What are the benefits of Keto?
The keto lifestyle has many benefits, including:
- Weight loss and maintenance
- Fewer cravings for sweet snacks and reduced appetite
- More energy
- Better sleep quality, easier to get to sleep and stay asleep
- Improved digestion and flatter belly
- More inner peace and stable mood
- Healthy gut flora and better absorption of vitamins and minerals
- Softer skin and stronger nails
- Increased protection against diabetes type 2 thanks to a more stable blood sugar level
- Better balance of ‘good’ HDL-cholesterol and ‘bad’ LDL-cholesterol
- Stronger immune system
Are there ways to get into ketosis quicker?
Do you feel like having a glass of wine, a plate of French fries or a piece of freshly baked bread? Take the time to enjoy each bite, without feeling guilty afterwards. It’s best not to think of food as ‘good’ or ‘bad’. You can pick up where you left at the next meal. If you take the time to consciously savor each meal, your digestion will greatly improve, your body will be better able to absorb the vitamins and minerals, and you will feel more satisfied in general.
There are also several ways to get back into ‘fat-burning mode’, even after a higher carb meal, including high-intensity exercise, pure C8 MCT oil from coconut (you can order yours in our shop) and intermittent fasting. You can read more about it in our English Start to Keto eBook and Keto Made Easy Menu Plan eBook.
MCT oil, short for Medium Chain Triglycerides, encourage your body to produce ketones and burn fat for fuel. They are usually made from coconut oil (roughly 60% of the fatty acids in coconut oil are MCT’s). Instead of slowly passing through your entire digestive system, they are quickly sent to your liver where they are almost immediately converted into energy.
MCT oil is one of the best fuel sources to boost your brain power, burn fat and reduce your appetite.
There are 4 types of MCT’s based on their length: C6, C8, C10 and C12. The most efficient one to burn fat for fuel is C8.
It can give you fat-burner super powers!
You can add a spoonful to smoothies, shakes, coffee or tea, brain fuel coffee or turmeric latte, chia pudding, guacamole, sauces & dressings…
What is intermitting fasting?
Intermittent fasting is a way of eating where you eat in a certain time window and fast for the remaining time. I personally practice the 16:8 method on days that I don’t exercise or when I’m not in the mood for a big breakfast. This means that I fast for 16 hours, usually from 8pm until noon the next day, and then have my meals (usually two big meals and a snack) within a timespan of 8 hours (12am-8pm).
Fasting is a very effective way to protect you against diabetes and manage your weight since it affects your hormones in a way that reduces blood sugar and improves insulin resistance. It also lowers inflammation and helps your body to detoxify. Intermittent fasting can even stimulate the birth of new brain cells and help you to restore damaged DNA – keeping your body younger for longer.
Intermittent fasting is one of the fastest ways to get into fat-burning mode and help your body to burn fat for fuel.
How can I get started?
You can teach your body to use fat as its primary fuel by limiting your carbohydrate intake and by getting most of your calories from healthy fats instead of sugar.
If you’d like to learn more about the benefits and how you can get started, take a look at our Keto Made Easy eBook bundle, including this Start to Keto eBook & this Keto Made Easy Menu Plan eBook.
The easiest way to get started is with our English Keto Made Easy eBook bundle.
It has our English Start to Keto eBook with 30 vegan & vegetarian low carb recipes (other recipes than in our printed Dutch books Het Keto Plan & Go Keto), with options for flexitarians who eat organic poultry or fish too.
It also contains our English Keto Made Easy Menu Plan eBook with 27 extra recipes, shopping lists and 15 detailed meal plans with the right macros (carbs/fats/protein) to super boost your fat-burning metabolism & energy.
The dishes are also free from gluten and grains, all sugars and dairy (recipes with grass-fed butter have alternatives).
Want to taste our keto granola & crackers?
Click HERE to have a look at our ALL GOOD snacks and order your box (delivered to your doorstep).
Would you like to look at others' keto success stories?
Click HERE to read how keto has helped others to have more energy, lose weight or overcome health challenges.
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Love,
Julie
