Can I consume *insert food item here* on a keto based meal plan?
Regardless of whether you are on a ketogenic meal plan or not, it would be best if you were not consuming anything in addition to the meal plan. Consuming food items in addition to the meal plan, makes it hard for the JRF team to track your progress, and give accurate feedback. The only exception to this rule is a post-workout whey protein shake. Please also remember you cannot consume any carbs on a keto meal plan, this includes, but is not limited to, things like bread, alcohol, sugary drinks, protein powder(that contains carbs), and fruit.
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What is a keto diet? And what are the pros & cons of a keto diet?
At Josef Rakich Fitness we do offer ketogenic(keto) meal plans —but what is a keto meal plan, and how do you know if a keto meal plan is right for you? This article will provide a brief answer to these questions and help you weigh up the pros and ...
Can I consume coffee, tea, or other low calorie drinks on a keto based meal plan?
Black coffee, tea, and the odd low-calorie beverage are okay to consume on keto. These items are ok because they do not possess a significant calorie or carb count. They more or less count as "trace" carbs only. Be mindful around the addition of ...
Am I supposed to have a re-feed day on my keto based meal plan?
No! As you're not supposed to consume carbs on a keto-based meal plan—only trace carbs! Remember, the JRF carb guidelines whilst following a keto diet are 50g of total carbs or less, or 25g of net carbs or less.
A Complete Guide on Substituting Meals/Food Items
In this article we'll cover meal substitutions and what to do if you receive a meal plan containing items you dislike, cannot access, or simply do not want to consume. Upon signing up you're required to add any items you do not what to consume - for ...
I have been getting headaches, feeling dizzy, feeling tried, experiencing low energy, and/or feeling fatigued. Is this normal on a keto based meal plan?
These are all symptoms of the "keto flu," and they are typical of someone who is not getting enough electrolytes —sodium, magnesium, and potassium. Replenish your electrolytes through sticking to your meal plan, staying hydrated, and through ...