Ketogenic Diet – Answers To Top Questions

With so many new people seeing results, researching, and choosing to eat a low-carb diet – especially the ketogenic diet – we thought it was time to put together an article with quick answers to all the common questions of those just starting out.

So, this article gathers the most common doubts among beginners of the Perfect Keto or Ketogenic Diet .

The idea of ​​this article is not to delve too deeply into the themes, but to give a quick direction to your question.

Whenever possible, we link to a dedicated article on the topic, so that you can understand these issues more fully.

So, if you have any other questions you would like to add, change or comment on, feel free to leave a comment at the end of the text .

Because we try to answer all the questions – and some may even become more in-depth texts in the future;)

How Long Does It Take To Get Ketosis?

Ketogenic Diet

The ketogenic diet is a diet that helps your body to enter the state of ketosis .

However, this state is not a button that you press and immediately enter it.

In fact, it takes your body some time to adjust and finally enter the state known as ketosis.

But how long?

It usually takes anywhere from 2 to 7 days – depending on your body, level of physical activity, and what you are eating.

In any case, many people advocate the following method:

That the quickest way to get into ketosis is to exercise on a fast , restrict your intake of liquid carbohydrates to about 20 g per day, and drink plenty of water.

We talked more about ketosis and how to get into ketosis in another complete article on the subject that you can read by clicking here .

How Do I Know If I’m Ketosis?

There are four methods to find out if you are in ketosis and the degree of ketosis:

  • Strips for measuring urine ketone bodies
  • Portable blood ketone meter
  • Assessment of symptoms of ketosis
  • Laboratory blood test

The most popular way to measure ketosis is certainly those colored ribbons, even because they are low cost and easy to find.

However, keep in mind that they can be quite inaccurate.

Usually, they will give you at most an idea of ​​whether you are in ketosis or not.

Pink or purple colors usually appear on the strip if ketones are being produced in your body.

Also Read: 2 Weight Loss Breakfast Smoothie Recipe

What Causes Low Erection In Males

Getting an erection does not start with your penis but first of all in your head! An erection only arises when you get aroused. In response to physical or mental stimulation, your brain sends signals to activate a hormonal response that opens the blood vessels in your penis completely.

The veins in your penis relax and open to allow more blood to flow in. Once there is enough blood in your penis, the pressure keeps it in the corpora cavernosa. The blood vessels are pinched so that the blood remains in the penis. Your penis expands and maintains the erection. The blood vessels get compressed and the blood remains trapped in your penis. Because of this ‘chain reaction’ you are able to get and maintain an erection.

When your brain stops sending signals that indicate sexual arousal, the hormonal response stops. Your blood vessels return to their normal state and your penis becomes flaccid.

How does an erection work?

An erection is the result of a combination between your body and your mind ; an interplay between your body and brain. An erection starts in your brain: there is (has been) a stimulus – you have smelled, seen, felt or heard something – and this prompted your nerves to send chemical messages to the blood vessels in your penis. These expand and allow more blood to enter. As the blood makes its way to the erectile tissue of the penis, it moves a little further away from the scrotum. And the further it swells, the more it stands out.

How does erectile dysfunction develop?

Getting an erection is not a matter of course for every man. A large group of men suffer from erection problems. Erectile dysfunction, also known as impotence, is a condition in which a man cannot achieve or maintain an erection during sexual intimacy.

Erection problems often arise in response to something that stands in the way of the body’s natural process of getting and supporting an erection. The causes of erectile dysfunction can be different in nature.

The most common causes of erection problems are:

1: The penis is not receiving the correct signals

If your brain does not send the right signals to your penis, an erectile dysfunction can occur. Neurological conditions such as multiple sclerosis (MS), Alzheimer’s disease and Parkinson’s disease can lead to erectile dysfunction because they can interfere with your brain’s ability to produce sexual arousal to your reproductive system.

2: The blood supply to your penis is insufficient

High blood pressure, cardiovascular disease, high cholesterol and diabetes can all affect blood flow to the penis and make it harder to grow a penis in a erect condition.

3: The erectile tissue is damaged

Erectile tissue damage can develop when a man undergoes radiation treatment for prostate or bladder cancer. It can also be caused by an infection or scar tissue that has formed as a result of injury or chronic inflammation.

Build Your Muscles Without Any Equipment

Gym Fitness Tips

Even if you work hard in the gym, there will be no results if you do not pay attention to your diet.

Nowadays, every second product has the words “fat-free”. So why do people in the Western world become fatter instead of leaner?

The answer to this is that many people confuse “fat-free” with calorie-free and that is simply not the case. The obsession with fat-free products tends to deceive people because if you overeat anything, even fat-free products, and you don’t burn the calories, your body stores excess energy as fat.

A study published by The American Journal of Clinical Nutrition has shed new light on the fact that calories do count – not just fat. The Journal reported that total calorie intake was the determining factor when it comes to weight loss, not dietary composition.

The word “calorie” represents heat and therefore energy. Proteins and carbohydrates each contain 4 calories per gram and fat 9, which means the energy is more concentrated.

Each nutrient has a different chemical structure and performs a different function in the body. All foods consist of carbon, hydrogen and oxygen, with proteins also containing nitrogen.

In other words, ‘calorie energy remains a calorie energy, whatever its origin. When it comes to weight loss, the amount of food energy consumed must be less than that consumed. So there must be a calorie deficit.

So, lying around on the couch and watching TV, while burning calories, is not a good way to get rid of energy.


So tell your friends who only count grams of fat when it comes to their food intake, to start counting their carbohydrate intake as this is where most people go overboard.

The bowl of fat-free cereal with fat-free milk at nine o’clock in the evening to silence the hunger pains probably contains 300-600 calories.

One must learn to think of energy when one thinks of calories.

Fitness Tips – 2

“I don’t want to exercise with weights, because if I stop, my muscles will change into fat”

This statement cannot be true physiologically!

Muscles and fat are two completely different tissues in the body and one cannot be changed in the other. It is simply physiologically impossible. It’s just as impossible to change your bike in a motorcycle.

Muscles consist of small fibers, which can only become smaller but do not disappear. Even if, for whatever reason, you stop exercising, the muscles can be rebuilt.

Many studies confirm that it is much easier for people who were previously fit to reach that condition again than for people who get fit for the first time.

That’s why friends, who were previously fit, started and maintained a new exercise program so much easier.

Gym Fitness Tips

Build Your Muscles Without Any Equipment

he city is the ideal play ground for sports: with this program you build up your muscle mass without material and you save money on your wallet.

How do I develop muscle mass without product?

Cycling in the city, running, running … All sports that you can practice virtually anywhere. Download the very best running app and see if you can build extra muscle mass in the park in your community, without devices but with the outcome!

Where do I build muscle mass without material?

Build Your Muscles Without Any Equipment

In the park, on hiking routes, on the play area … There are more places than you believe to construct muscle mass without product. Even if you do not discover any specific equipment or equipment there, you will undoubtedly find locations to construct your muscle mass without product.
The sessions of muscle exercises without material can take up to Thirty Minutes however inning accordance with your condition you spend 10 to 45 minutes.

Which exercises to build muscle mass without equipment?

Normally you do not need more than the weight of your very own body to do cardio in strength training in between 2 exercises. An ageless work-out that really works.

These are the workouts of our program muscle exercises without material:

  • Push-ups, on your toes or knees
  • Split lunges, each leg folds into a 90 degree angle
  • Squats, with your hips falling to (simply) below your knees
  • Shelf on your lower arms or in the posture of push-ups, alternate in between both positions
  • Mountain climber
  • Extending and extending exercises
  • Try out any exercise to develop muscle mass without having to do several sets of 10 before you start the cardio.
  • Depending on your condition, you can carry out the exercises quicker, longer and more intensively.

In every park or in nature you will find a pull rod. Consider a strong branch and even the posts on the parking area at the entryway of the park. With this program to build up muscle mass without product, you can likewise do your muscle workouts with a bench in the park.

Strategy of muscle exercises

split squats: position the top of your foot on the bench behind you and flex your knees. With this workout without product you let your butts work.

Extending and extending exercises: attempt to do some rowing works out with the chains of a swing or pick a slanting rod. Likewise try a dynamic version, however then select a bar that is low enough so that your chin increases above it when jumping. Then do some unfavorable stretching and extending exercises, ie you do more effort when you pull down than when you pull up. Helpful for your large back muscles, stomach muscles, your arms and your upper back.

Next Post: Gym Fitness Tips

Fat-burn zone: Fact or Fable?

You may recognize the picture below of some cardio machines in the gym. The fat burn zone claims that you burn more fat when you train at low intensity. But is this really true?

It is true that you use relatively more fat as an energy source for an effort at a low intensity, as you can see in the table below. The level of effort affects the use of the energy sources for that effort. The reason why the body mainly uses fat as the primary energy source in an effort at low intensity: fat is virtually unlimited in comparison with other energy sources and provides a lot of energy for a longer period. That is why fat is an important source of energy for low intensity efforts. But to use fat as an energy source, oxygen is needed and this energy conversion is more inefficient than with other available energy sources, such as creatine phosphate .

Fat-burn zone

But is cardio at low intensity than the way to get rid of that excess belly fat? No. There are two reasons for this.

First, the fatty acids in the bloodstream and in the nearby mitochondria (near the muscle cell) are first converted into energy. This means that you do not immediately burn that fat around your belly or hip ( local fat bandages do not exist ).

Second, your net burns a lot more calories by exercising at a higher intensity. You burn with exercise at a high intensity relatively seen less fat, but net yet more than when you exercise at a low intensity.

In short, exercising at low intensity is not always better for ‘fat burning’. The table above makes it even more concrete. Here you see that for weight loss running is preferable to speed walking.

Basic tips for a lower fat percentage

Do you want a lower fat percentage ?

Map how much energy your body needs and how much you eat and drink. Make sure you eat fewer calories than your energy needs . The easiest way is to count your calories in an app.

Move more!
This can simply be an extra walk or on your bike to work, but also by exercising.

Do strength training.

This is valuable against the loss of muscle mass during a period of weight loss.

Follow a protein-rich diet to protect the amount of muscle mass.

Provide a good work / rest balance.

The 3 Causes Of Muscle Growth

The 3 Causes Of Muscle Growth

There are three mechanisms of muscle growth: the tension that is put on the muscle, metabolic stress and muscle damage. They are all regarded as causes for muscle growth, one more than the other.


The stress placed on the muscle, both by the force production and by the stretch of the muscle, is considered essential for muscle growth. And the creation of a ‘mechanical overload’ (= gradually increasing the mechanical tension on muscle fibers) is the most important factor for muscle growth.

Simply explained: you want to progressively overload your muscle tissue, to be able to handle more over time. You need to get progressively stronger: doing more reps, taking more weight or doing more sets.

So progress in your strength and training volume is the primary goal when you want to build muscle mass.


Several studies support the potentially muscle-building role of metabolic stress, developed through exercise.You can imagine ‘metabolic stress’ as the acidification you experience during training at higher repetitions.

Metabolic stress is obtained when a muscle relies on anaerobic glycolysis for its ATP production. This then results in lactate production, which then gives the ‘acidification’.


Although the processes by which muscle fibers increase in volume and the processes by which they are repaired differ greatly, muscle damage is considered by many researchers as one of the stimuli for muscle growth. For example, eccentric training in function of muscle growth is often presented as superior to concentric, because of the greater muscle damage it generates. But this potential added value can be attributed to the greater mechanical stress due to eccentric training compared to concentric.

When muscle damage is avoided during training (for example, by working with the same training program for a longer period of time), current literature indicates that it does not negatively affect muscle and strength building .

2 Weight Loss Breakfast Smoothie Recipe

2 Weight Loss Breakfast Smoothie Recipe

Weight Loss Breakfast Smoothie Recipe – 2 Recipes I personally used to help lose 50 pounds

Are you looking for good weight loss breakfast smoothie recipes? When I lost 50 pounds, I made my own milkshakes for breakfast and it tasted great and kept hunger at bay for hours. In this article I will share with you.

banana and some raspberries

Recipe Smoothie # 1

My first smoothie I made was very simple by the way.

You need half a glass or orange juice, half a banana and some raspberries – around 10 or so.

The DO is the base you need for any smoothie and the banana gives a certain thickness to the smoothie. Otherwise, it does not taste healthy enough. Raspberries give a wonderful explosion of flavor.

This recipe is very easy to make and tastes great. Berries are great for weight loss because they have a low glycemic index, which means they are slow burners and will help prevent hunger.

Recipe Smoothie # 2

This is also a very good shake. It is very similar to my previous recipe. Once again, you will continue playing for a few hours until well into lunchtime and it will be exactly what your brain wants to be productive in the morning.

This time apple juice is used as the base. The same amount, about half a glass. Add the average banana, as usual but this time replace the berries with mango pieces of a single.

This has a very different taste, but it is also very satisfying. Mango, brings a great texture to this smoothie, and is a better alternative if you do not like the seeds of getting caught in the teeth. I must warn you, though – mango pulp can also get caught in your teeth, but it’s generally not that problematic!

Fat-burn zone: Fact or Fable?

Lose weight fast? Ways to Lose Belly Fat Fast at Home

Why do I have belly fat? I don’t eat that much at all!

Some people don’t really understand why they have a thicker belly with more belly fat. They think they live healthily; they do not eat that much at all and indeed move a little. Unfortunately, the body is slightly more complicated than that: eating little and exercising enough does not mean that you will not get belly fat!

To lose belly fat and lose weight, you also need to know the cause of your belly fat. Belly fat is an important energy reserve for your body. This was particularly useful many millennia ago, when it was not always certain that people had enough food. But even now you still need your fat reserves.

The problem arises when the fat reserves become too large and you store too much fat. You will then get excess body fat. And you don’t get that just by eating too much and too unhealthily: paradoxically, you can also get a stomach by eating too little. Your body will be very careful with the energy that it does get, so the rest is stored as belly fat.

In this article you will learn what you have to eat to get rid of your belly fat. Do not be afraid; you are not prescribed a diet that only consists of lettuce and nuts. In fact, you can continue to eat very normally and still lose weight around your belly! Read on to discover 4 ways to lose belly fat quickly.

For a flat and tight stomach you will (possibly) have to lower your fat percentage!
Nutrition plays an important role in this. That is why Oscar Helm (weight loss coach) has made an easy-to-follow week menu incl. Recipes, so that you know exactly what you can eat.

Know what you eat

You now know that too much and unhealthy, but also too little food can lead to excess belly fat. What do you have to eat to prevent belly fat? And what to get rid of belly fat? The most important food here is: healthy carbohydrates, healthy fats and fruit and vegetables. We explain this further.

Healthy carbohydrates are very important for your energy supply. We now know that your body will save on energy if you eat little, which means that you still get belly fat. By eating lots of healthy carbohydrates, you get enough energy without too many harmful substances. Healthy carbohydrates include sweet potatoes, oatmeal and quinoa.

Many people who want to lose weight quickly around their stomach do not understand that they need to eat healthy fats. Doesn’t that only make you fatter? Nothing is less true; Healthy fats are very important for your body and ensure that you are less likely to feel hungry. Healthy fats include omega-3 fatty acids (in fish) and vegetable fats.

Fruit and vegetables are included in every diet. Without fruit and vegetables you will miss many important vitamins and minerals. Unfortunately, the majority of people do not eat enough fruit and vegetables every day. You can eat vegetables almost unlimited to lose belly fat (especially leafy vegetables), fruit a maximum of 2 pieces per day.

2 Weight Loss Breakfast Smoothie Recipe

Your hair Growth and the 5 myths in Hair Loss

You will probably have noticed that your hair grows more slowly on some parts of your head than in other places. That is because of the hair growth cycle. Further in the article we also briefly go into the myths, the hair loss models that are there with regard to hair loss.

The growth rate of your hair

women hair loss

Our hair does not all grow at the same time. Hair falls out, goes into a resting phase and starts to grow again. In some animals, that cycle is different. Those hairs all fall out at the same time (the molting) and all start to grow again at the same time. Fortunately, this is not the case with us because otherwise we were all temporarily bald.

The 3 hair phases

Our hair is in 1 of 3 phases.

The anagen phase
The catagen phase
The telogen phase

The anagen phase

This is the growth phase that lasts between three and five years. Sometimes even up to seven years. That explains why some women have very long hair and other women never get long hair. For example, if you have an anagen phase of seven years and your hair grows one centimeter per month, your hair is 7 x 12 centimeters and therefore 84 centimeters. If you have an anagen phase of three years, your hair will never be longer when 3 x 12 centimeters is 36 centimeters. If your hair also grows slowly, so not that centimeter per month, you can forget about “long hair”.

With a normal cycle, 82 to 92% of the hair is in this phase.

The catagen phase

This is the phase in which the hair is in the resting phase. No new hairs are created. This phase lasts a few weeks and about 1% of the hair is in this phase.

The telogen phase

Here too no new hairs are created. But hairs fall out. This phase can take three to four months. At the end of this phase new hair is created again. As soon as the new hair comes out of the skin, the anagen phase starts again.

The follicle unit

A word that you regularly encounter with hair problems. A follicle unit consists of 1, 2, or 3 (sometimes even 4 or 5) hairs that are surrounded by collagen. This is important in hair transplants because such a follicle unit needs to be transplanted in its entirety.

Five myths in hair loss

1. Bad blood circulation

Hair loss is not caused by poor blood circulation. If it were there, hair transplants could not work and we now know by now that hair transplants work. The head is even the most perfused part of the body. The point is that the hair follicles receive sufficient nutrition. I once saw a device at a congress that made it possible for you to stand on his head. The theory was that this would increase blood supply to the head and thus combat hair loss. Nonsense of course.

2. Hereditary hair loss occurs only in men

Not really. It also occurs in women and even more. The pattern is only different and women have more options to camouflage their hair loss.

3. If you let the hair cut short, it will become thicker

Even if not true. It may seem thicker because the hair becomes thinner on the tips. If it is cut it seems temporarily thicker because the thinner points are off.

4. Less hair loss with less sex

Fortunately, it is not true. It is thought that male testosterone can be guilty of this. However, it is the by-product of testosterone, called DHT, that can affect hair loss. Studies have shown that sexual intercourse has no influence on both hair loss and hair growth.

5. Too many hair treatments cause hair loss

Hair loss comes from within. Of course there are treatments that can damage the hair that is outside the scalp at that moment. As long as the hair follicles are not damaged, the new hair growth is just as good as for those treatments. you can find out more, hair growth supplements…

Build Your Muscles Without Any Equipment

Tips for beautiful wake up

Most women prefer not to look in the mirror early in the morning. Edges around the eyes, impurities, tired skin and limp hair, typical characteristics after getting up. Read these tips and tricks and you will love to look back in the mirror in the morning. why not check here

Thick Eyes and Dark Spots

Rarely is there a disease behind the dark spots of the eyes. Usually the blue veins that shine through the thin skin under the eyes. Eye rings can also occur if the skin is very dry in this area and forms wrinkle lines. The light is therefore irregularly reflected and leads to dark shadows.

Swelling to eyes can be caused by an allergy. By contact with pollen or a certain food the body gives more histamine. This is a biological amine which is released in an allergic reaction. The release of histamine also leads to swelling. But eating salt in the evening can also lead to thick eyes the next morning.

What can you do against it?

Avoid eating nibble delicacies or salt after 18:00. The excess salt leads to swelling of the eyes, because the salt goes to the places where the water is stored in your body. Those who want to eat something salty in the evening should drink plenty of water.

Apply a proper eye cream in the evening to prevent wrinkles. Pay attention to whether you have properly removed your make-up every evening! If your make-up remover or eye cream burns, you should change the product immediately.

Smooth skin

You wake up broken in the morning? Guilt to spend his nights at a party with lots of smokers and an uncomfortable sleeping position during the night. After much intake of nicotine, the bacteria attack the skin cells. But soft pillows or sheets can also cause wrinkles.

What can you do against it?

Take care of your skin in the morning with everything that lifts your skin again and so smooths the wrinkles from the inside. Moist masks or slightly moist creams also smooth the skin.

You can also do a pillow check: With soft down pillows measuring 80 x 80 centimeters, you can sink deeply and wrinkles on the face, neck and décolleté in the long term. Better are fixed cushions made of latex or foam in the size of 80×40 or 60×60 centimeters.

Gray Skin

The causes for pale and gray skin are multiple: First, the blood flow in the night is smothered, so that the fine vessels in the face receive less oxygen. And those who still have low blood pressure, wake up in the morning with a pale face.

What can you do against it?

Against this help creams, rich in caffeine, which stimulates the microcirculation and provides the skin with new energy. It is best to apply this cream with a massage. This forces the nutrient care to work again. In addition, regular peels ensure soft, smooth skin.

Unclean skin
Like pimples on the morning of an important meeting or appointment. The causes are different: Stress, the wrong cream, weak hormones.

What can you do against it?

Against this, products that calm the skin with eucalyptus, zinc and salicylic acid and regulate talc production. The spots are best covered with a stick in the complexion of the skin, which are especially suitable for skin impurities. Pay attention to the moisture content of the cream and the non-greasy consistency. Important is a good cleaning in the morning and evening, which deep cleanses the skin and reduces the pores.

Push up tips for the hair
Your hair is unruly in the morning or hang flat and limp on your head?

What can you do against it?

You get long hair back in shape, if you only divide your hair lotion in your hairs, wrap it on 4 thick curlers, blow with a hot blow dryer and finally fix it with some hairspray. Ready is the full bunch! With short hair wax or volume spray helps a chaos.

How fat must your food be if you want to lose yourself?