Cracking The Cycle

FAQ’s

The answers to all of your questions

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Help & FAQ’s

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Below you’ll find answers to the questions we get asked the most about our plans and general info!

Frequently Asked Questions (Keto)

Foods to Eat:

You should base the majority of your meals around these foods:

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna and mackerel.
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.

SUMMARY

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

Foods not to eat:

Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • Sugary foods: Soda drinks (full sugar), fruit juice, smoothies, cake, ice cream, sweets, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

SUMMARY

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, sweets, juice and even most fruits.

In case you get hungry between meals, here are some healthy, keto-approved snacks:

  • Fatty meat or fish
  • Cheese
  • A handful of nuts or seeds
  • Cheese with olives
  • 1–2 hard-boiled eggs
  • 90% dark chocolate
  • A low-carb milkshake with almond milk, cocoa powder and nut butter
  • Full-fat yogurt mixed with nut butter and cocoa powder
  • Strawberries and cream
  • Celery with salsa and guacamole
  • Smaller portions of leftover meals

SUMMARY Great snacks for a ketogenic diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.

Supplements for a Ketogenic Diet:

Although no supplements are required, some can be useful.

Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
Caffeine: Caffeine can have benefits for energy, fat loss and performance.
A Ketogenic diet is great, but not for everyone

A ketogenic diet can be great for people who are overweight, diabetic or 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.
And, as with any diet, it will only work if you are consistent and stick with it in the long term.
That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.

DO NOT COUNT CALORIES – STICK TO 50G CARBS A DAY SIMPLE. Good luck

Tips for Eating Out on a Ketogenic Diet

It is not very hard to make most restaurant meals keto-friendly when eating out.
Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.
Egg-based meals are also a great option, such as an omelette or eggs and bacon.
Another favourite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.
For dessert, ask for a mixed cheese board or berries with cream.

SUMMARY

When eating out, select a meat-, fish- or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Side effects and how to minimise them

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.
This is often referred to as the keto flu and is usually over within a few days.
Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort and decreased exercise performance.
To minimise this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help: Multi-vitamins are really good or berrocca.
Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

SUMMARY

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Hannah’s Keto Meal Plan for 1 Week a GUIDE FOR YOU…

To help get you started, here is a sample ketogenic diet meal plan for one week:

Monday
Breakfast: Bacon, eggs and tomatoes.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with asparagus cooked in butter.

Tuesday
Breakfast: Egg, tomato, basil and goat cheese omelette.
Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
Dinner: Meatballs, cheddar cheese and vegetables.

Wednesday
Breakfast: Eggs x2, bacon and mushrooms
Lunch: Prawns or chicken salad with mustard/olive oil and avocado.
Dinner: Pork chops with Parmesan cheese and cream with broccoli.

Thursday
Breakfast: Omelette with avocado, salsa, peppers, onion and spices.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday
Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
Lunch: Beef stir-fry cooked in coconut oil with vegetables.
Dinner: Bun-less burger with bacon, egg and cheese.

Saturday
Breakfast: Ham and cheese omelette with vegetables.
Lunch: Ham and cheese slices with nuts.
Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday
Breakfast: Fried eggs with bacon and mushrooms.
Lunch: Burger with salsa, cheese and guacamole.
Dinner: Steak and eggs with a side salad.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

SUMMARY
You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

Ketogenic diet is based on the body splitting its energy system from running on glycogen to ketones via a process called ketosis which allows the body to run on ketones which are produced in the liver to fuel the brain. Reported within literature, living on glucose or high carbohydrate diets can affect mood, mental health, mental clarity and neurological disorders due to the variant of high and low sugars may have the ability to cause long term physical harm to either body, brain or inflammation of vital organs (Martin, Jackson, Levy & Cooper, 2016). 

Ketosis once described as a “natural lifestyle” as we are born in ketosis; eg. Mother’s colostrum is a primary fuel in the first stages of life, which suggests once an individual has engaged in changing their diet, they have regressed to a primordial lifestyle which has been explored by doctors and psychologists around the world as a way to lose weight, prevent obesity and alleviate significant medical health conditions (Bosco, Camporesi & Mangar, 2015), thus allow, the body to regulate emotional states without experiencing the highs and lows of sugar induced stimulus. 

Initial research literature surrounding ketogenic nutrition dates back to 1912 which identified low carbohydrate diets could potentially lower the frequency of seizes. Studies revealed a significant difference in the subject’s episodes (greater infrequency) and losing considerable weight, taking their bodies to a health natural state (Fernstrom, Wurtman, Hammarstrom-Wiklund, Rand, Munro & Davidson, 1979). Research developed over 120 years has suggested more understanding and research is required to identify the benefits of living in this way for mental clarity and weight loss (Volek, Noakes & Phinney, 2015).  Avocation of ketogenic’ is due to it not affecting the subject’s metabolic rate as it is low carb but high in fat. This suggests an individual is never calorie defecate because calorie consumption is high and suggests when the body is hungry, it seeks out the natural stored fat as fuel or ketones. 

Hannah’s Mind-set coaching approach using Egan’s skilled helper model.

Egan’s skilled helper model is a three stage model or framework devised by Gerard Egan to help people solve problems and develop opportunities. Goals of utilising Egan’s model are to promote management of subject’s problems, live more effectively and develop opportunities more fully, and effectively manage themselves in everyday life. Not being based on a particular theorem of personality development, rather it’s a framework for conceptualising process’ and works best on the recent past or the present (Egan, 2013).  The Egan model is designed to help the client address three main problems which are; what’s going on? what do I want instead? What’s my goal? Stage one, a safe space for the client to tell their story, I.e. why do I struggle to lose weight and keep to a lifestyle change which allows me to feel heard and acknowledged. The aim is for them to understand their own story by gently helping them to see the wider picture and put the situation into perspective. From mind-set perspective encouragement, the client will tell the story by using active listening skills and positivity. Demonstrating core conditions helps to explore and unfold the tale, enabling reflection (Egan, 2013). 

Research on why individuals fail on a weight loss journey has shown it can be difficult for them to see the rationale as to why they don’t stick to a lifestyle change. With empathic reflection and sensitive challenges, the mind-set coaching using Egan’s skilled helper model uncovers blind spots or gaps in perceptions thoroughly assessing the situation of others and personally. Often subjects explore why they struggle with the lifestyle change whereabouts the mind-set coaching seeks to remove the client from stagnation of the present hoping to release internal energy to allow forward momentum which in return may allow them to achieving the goal. With clients often moving from problem to action or problem to solution without reflecting on what they truly want, might present missed opportunities. 

Stage two, helps the subject to review what is wanted and how it could be better. At this stage of a weight loss journey it is important especially generating energy and hoping this allows the subject to brainstorm the ideal personal body perception. When supported, the subject will broaden their horizons and be imitative, rather than reflect on practicalities of goal completion before allowing a subject to move forwards and help them check personal commitment before reviewing the all benefits of achievement. 

Stage three is the how to formulate and allowing the subject to move towards to the desired completion identified in stage two. Via therapeutic brainstorming strategies without promotion or encouragement. The desired aim of freeing up the subject (thus helping them commit to action, or in this case following a ketogenic nutrition plan and fitness routine) allowing the application of the skilled helper to her clients to apply changes for good in order to discuss experiences with Hannah, also if they felt this approach was more or less effective than comparative past experiences in weight loss programmes and maintaining the lifestyle.

www.crackingthecycle.com 

The ketogenic diet is a very low-carb, high-fat.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits: The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

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