Keto meets culinary - delicious keto recipes, ebooks and tips to succeed on Keto
WOW this dish has a lot of flavour. Sometimes while eating Keto, I get a bit tired of eating the same things over and over, so I start brainstorming. I love big flavours (if you haven’t figured that out yet) and this Keto Laksa fits […]
It’s easy to see why this Keto Cheese and Bacon Bread is the #1 recipe on my website. Every single day, hundreds of people are making this Keto Cheese and Bacon Bread and loving it – I know because they are sending me emails! Once […]
Who loves a 30 minute meal?? I sure do! This creamy Keto Pesto Chicken fits the bill and can easily be scaled up to feed more. The key to the amazing flavour is fresh basil for the pesto, making it well worth the couple of […]
This is a letter to everyone who has hit a wall with Keto. Grab a cup of tea (hold the milk), this is a long one. If I’ve linked you to this post, it’s because you’ve asked me why Keto has stopped working for you, […]
YOU DO IT!! WWOOOHHHOOO well done to you – you’ve made it to day 21. It doesn’t matter if you fell off the wagon, went off plan or made a few mistakes – we all do, and this is life. For 3 weeks you’ve been […]
Can you believe it, we are on the eve of the last day? If you’re following the complete meal plan, you’ll notice tomorrow’s dinner is a Celebration Meal! This means go out and treat yourself – with Keto foods. It might mean some delicious sashimi, […]
It was a bit of a heavy email yesterday wasn’t it? You might have guessed I’m pretty passionate about this, so occasionally have to let loose or I’ll explode! Today I’ll keep it a bit more light-hearted, so hopefully I don’t scare anyone off 🤔 […]
If you’re like most people, and almost all women, this isn’t your first attempt at getting healthy or losing weight. I see a recurring message from many people who want to try Keto – they have diet exhaustion. We are tired of trying everything – […]
As we get closer to the end of the structured challenge, it’s important that we learn a bit about WHY keto works. This includes understanding why it’s not designed as a short term, quick-fix diet. For me, I know I need to understand why something […]
We are now in the final week of the 21 Day Keto Challenge. Running these challenges have always been really interesting for me, as I watch thousands of people all react so differently to the same information. We all have the same FAQ, the same […]
Good morning! And welcome to day 15 of the Challenge – you are kicking butt 🙂 As the 21 Day challenge creeps towards the final week, I hope to offer you some tips on how to maintain your new way of eating. Don’t worry if […]
You made it, 2 weeks in. Whether you stuck 100% to your plan and commitments, or varied a little bit, you are still here. Reading these emails, knowing you want to make a change. So in that sense, you made it. Today I want to […]
As I write this, we are heading into another weekend. At almost the 2 week mark of the Keto Challenge, life often creeps back in and gets in the way. We always start challenges like this full of determination and will choose dates that really […]
Welcome to day 12! We are over the half way mark well and truly now, and only 9 days to go. Just a week and a half. And then we go back to eating hamburgers and chips … NOT Have you been asked yet when […]
Today we are going to delve into the sometimes confusing world of net carbs and total carbs! This is one of those topics that is pretty important to understand, and once you understand it properly, it stays with you. In a nut shell, carbs are […]
As we edge closer to the halfway mark, it’s a good time to think about some of the complimentary health things we can do. Keto on its own is great, but when you team it with other changes like fasting and exercise, you really propel […]
We humans tend to be short term thinkers. Studies have shown that we aren’t good at judging how much time things will take us, and weight loss is certainly one of them. “Most people overestimate what they can do in a day, and underestimate what […]
We’ve passed the 1 week mark and hopefully learnt a lot along the way. While of course we are focusing in the Keto diet, I also like to take this chance to review other areas of our life that might be holding us back, physically […]
At the end of today, it’s day 7 and one full week of the Keto Challenge! There might have been ups and downs, a few teething problems or a spot of the Keto flu but you’re already a week in! Now is a great time […]
Day 6 has come around so fast, and we are nearly at the end of the first week. Here comes the REAL challenge – the weekend. Our brains have an amazing way of rationalising our self sabotage. “I ate so well all week, I deserve […]
Yes, already 5 days in! That’s 5 days of commitment, healthy delicious keto meals and unfortunately some keto flu for some people. It’s around this time that most people who have been following the plan should well and truly be in ketosis. It can be […]
I’ve always said I want to be honest with my fellow challengers. I started these challenges because last November, I was in a Keto rut and couldn’t seem to stay committed and focused like I did for the first few years. I was eating ‘keto […]
3 days in already! Hats off to you, you are doing really well. How do I know? Because you are still here, reading this! ‘Doing well’ to me isn’t about losing the most weight or eating perfect Keto, it’s about committing to something and sticking […]
It was a bit of a heavy email yesterday wasn’t it? You might have guessed I’m pretty passionate about this, so occasionally have to let loose or I’ll explode!
Today I’ll keep it a bit more light-hearted, so hopefully I don’t scare anyone off 🤔
I get asked pretty regularly whether I recommend exercise while on a Keto diet.
Some people wonder if they should exercise at all while doing the 21 Day Challenge.
The key thing here is that you don’t HAVE to exercise on Keto to lose weight (or to lose weight in general).
BUT the benefits of exercise are huge, and I’m sure we’ve all heard them.
It’s all about finding out YOUR reasons for exercise though – why should you do it, what will get you out of bed in the morning and make it a priority?
How much exercise should you do on Keto? This depends on your situation so below I outline a few different options depending on your current position.
How are you feeling? Do you have extra energy?
If yes, then now is a great time to incorporate some new movements! If it’s been a long time since you’ve exercised, don’t hit the gym 5 times this week lifting weights.
You’ll over do it, risk injury and burn yourself out. If you are in immense pain for a week after a huge weights session at the gym, you’re pretty unlikely to go back again.
Here’s some things to try;
For sure!
You’ll almost certainly notice a dip in your capabilities in the beginning. For runners this can be a particularly hard struggle, so avoid planning any big runs while you are adjusting for the first few weeks.
Two good resources for you: “Prepping for a marathon on Keto” and Keto Marathon Training Program
Weight lifters will likely notice a decline in their performance as well, but don’t worry, it will come back
Chat to the guys over at Leangains.com and they’ll tell you all about it – world class and olympic level weight lifters are at their peak on Keto and even fasted.
It is possible, it just takes some time.
Go a little bit easier on your body, get LOTS of electrolytes and keep an eye out for cramps from lack of magnesium or any lightheadedness.
Be sure to watch your muscle mass too, as depending on how much you’re lifting, you may need more protein than what standard meal plans allow for. Again the lean gains website is a gold mine of information.
What exercise do you do?
I love exercise, when I’m in a good groove and pattern. When I’m not, it’s pretty hard to get my butt into gear.
I have learnt that the HARDEST part by far is getting to the gym/yoga mat/floor/ wherever.
Once I’m there, everything is great and I have NEVER had regrets after a workout, I only regret the workouts I miss. I remind myself of this when my alarm goes off at 6am and I can easily stay in bed for another hour.
So, when I am at peak Rachel, my weekly exercise looks like this;
It looks like a lot, but a lot of it is incidental and this is my absolute ideal week – most weeks it will be half of that.
My reason for exercising?
90% mental health. 10% muscles and strength.
Before gym session – tired, grumpy, sad, sore back.
After gym – I’m a magical freaking rainbow unicorn who can achieve anything. Including carrying heavy stuff.
So, what exercise do you do? How has this changed since being on Keto?
Love
Rachel xxx
The Aussie Keto Queen