Simple Keto Test: Free Custom Keto Meal Plan

08/08/2019 | Comment

The main goal of the Ketogenic diet is to keep the body in ketosis for the period of the diet. Ketosis, basically, means a metabolic state in which the levels of ketone bodies in the body tissue is raised, as a result of low carbohydrates.

While on the keto diet, going over the required carbohydrate can or not maintaining the adequate protein intake can easily knock you out of ketosis.

The keto diet will easily make you feel like a brand new person; when your body is efficiently fueling on fats and your cells are running on ketone, you will be right on your way to greater well-being, and quicker weight loss.

So, what does Ketosis feel like?

As a newbie dieter or even if you’ve been on the diet for a while, there are some changes that your body will experience, and with these, you will know that you are in Ketosis.

Fatigue and Exhaustion

When your body starts to newly adapt to the changes in the new diet, you may experience more exhaustion, tiredness, and feel more fatigued. As your body begins to switch from burning carbohydrates to burning fats, you feel more tired.

Typically, your ingestion of carbohydrates provides a quick burst of energy to your body, as a result of the lack of this quick energy bursts, you feel more exhausted. This is mostly as a result of the switch in eating habits that your body is experiencing.

As your body starts to adapt to this new lifestyle, you will soon start to feel more energetic. Your keto nutrients – Ketone bodies and fat, are a much more efficient fuel source than carbohydrates.

Thirst

Another way to know that your body is in Ketosis is the feeling of thirst. When your body is in ketosis, your system is flushing out way more water than usual, resulting in thirst. You may also experience yourself drinking more water than usual because of the loss of electrolytes your body is experiencing.

Although you may assume that because of the frequent trips to the bathroom, you should drink less water, it is absolutely necessary that you keep your body from dehydrating by ingesting enough “acceptable” liquids. You will easily find drinks and supplements that’ll help replenish electrolytes that your body is losing.

Focus and Concentration

According to Medicalnewstoday.com (2018), initial stages of the keto diet might cause fatigue and concentration difficulties due to the change in lifestyle, but over time, people who follow a long-term keto diet start to experience better clarity and focus.

A systematic review by Van Berkel et al., (2018) found that some patients with epilepsy, when started on ketogenic diet report better alertness and attention when presented with cognitive tests.

Not only have these authors asserted to the benefits of ketosis, some other , Hallböök et al., (2012) have also proven that over time, those who are on a long-term keto diet, experience enhanced cognitive function and neuroprotective effects.

They showed that long-term ketosis can influence better sleep, memory, clarity, and concentration. Another study examining the effect ketones have on mitochondrial disorders as conducted by Frey et al., (2017) showed that being on ketosis can improve mitochondria functioning.

Weight Loss

A lot of people get on the keto diet in hopes to lose weight. The good news is, if you are doing keto right, you are likely to lose weight. You may notice sudden weight loss on the first few days of starting the diet, but this is usually a result of a reduction in water weight.

People on the keto diet may start to notice true fat loss weeks after beginning the low-carb lifestyle. When you are on this very-low-carbohydrate diet, weight loss is a common symptom that you are “doing it right.” By week two to three of your keto diet, your glycogen stores will be gone and you’ll start burning through body fat.

Here’s how:

Your low carbohydrate and high-fat diet results in low blood sugar levels.
Low blood sugar levels in your body reduce insulin levels – insulin is the hormones that allow sugar into the blood cells.
Low production of sugar that is usually influenced by insulin results in the burning of fats and more production of the ketone.

As you continue to burn fat on your keto diet, your weight loss is sustained. Even if your weight loss seems to have reduced, keep in mind that first, you lose water weight before the fat starts to burn.

Headaches

Another way to know that you are in ketosis is during the initial stages. Headaches can be a common side effect of switching to a Ketogenic diet. They may happen as a result of consuming less carbohydrates than usual.

The dehydration that comes with newly starting the keto diet and electrolyte imbalances can also be a cause of the headaches that accompany newly starting a low-carbohydrate diet. These headaches usually do not last for too long, they should only last from about day one of starting on the diet, to about the end of the first week.

Headaches should relief fast. Some researchers have proven that the keto diet could be a possible treatment for individuals with chronic and or episodic migraine. Di Lorenzo et al., (2018) work shows a dramatic reduction in participants’ migraines after being introduced to the keto diet.

Although, headaches might occur in the first few days of being in ketosis, but should be resolved within a few days.

Reduction in Appetite

Your body is adjusting to a new lifestyle that excludes something you’re (probably) used to- carbohydrates. You’ll notice a significant drop in your appetite once you go on keto, this is one of the most apparent signs that your body is in ketosis.

Some of the many reasons you might lose appetite on keto include Higher fat intake, low blood sugar, and rising ketone levels. You might also experience a reduction in appetite due to ingesting a lot of liquids in order to stay hydrated; this makes you more full and wanting to eat less.

On Keto diet, your body is also producing more of a hormonal substance called Cholecystokinin (CCK). CCK is responsible for making you feel full. The more full your body feels, the less you are going to want to eat. When you do not feel hungry, you will find yourself going without food or even cravings for several hours; this can, not only help your weight loss goal, it also shows that you are most likely in ketosis.

Digestive Issues

Another common symptom that accompanies ketosis is digestion issues such as constipation, diarrhea, and stomach aches.

Like fatigue and tiredness, these symptoms won’t last forever. They are usually due to the sudden change in diet, electrolyte imbalances, and change in macronutrient ratios. New dieters are likely to experience these symptoms more than long-term dieters; because you have suddenly (and maybe drastically) cut back on carbs and ingesting more fat than your body is used to, constipation and diarrhea is likely a result.

Another explanation for digestion issues is the elevated ketone levels in your body. Sumithran et al., confirmed this in their study on “Ketosis and appetite-mediating nutrients and hormones.” The authors asserted that your hunger hormone changes when you get on the keto diet, due to the elevated levels of the ketone.

Specifically, ketosis suppresses ghrelin (the hunger hormone) release. This is directly or indirectly helpful for your weight loss goal. If your goal is not to lose weight and you desperately want to be able to eat more, give it a few weeks, your body will adjust to the change and develop enzymes that is needed to break down and digest fat, so you’d be able to eat more and maintain your current weight.

Increased Ketones

The most definite way to know that your body is in ketosis is by getting tested. Getting tested for ketones is even more convenient these days as you can easily find a home urine indicator strip kits unlike the traditional method of getting your blood drawn.

Your doctor could take a sample of your blood and get it tested. Nutritional ketosis would have been reached when your blood ketone level is at 0.5 to 3 millimoles per liter.

Another way to test ketone levels and find out if your body is on ketosis is to use a breath analyzer to test for ketone in your breath.

Conclusion

Starting the keto diet will result in a change in your way of life almost completely. Although there might be some challenges when newly starting this diet, you can trust your body to adapt to your new lifestyle. Side effects and symptoms of ketosis may also vary widely across individuals.

If you are unsure that you’re in ketosis, you can opt for the Ketone testing using the home kit or from your doctor through a blood sample. Usually, dieters are able to get their body to Ketosis after cutting out carbs and going on their very-low-carb and high-fat diet within a week or two of starting.

References

Di Lorenzo, C., Coppola, G., Di Lenola, D., Evangelista, M., Sirianni, G., Rossi, P., … Pierelli, F. (2018). Efficacy of Modified Atkins Ketogenic Diet in Chronic Cluster Headache: An Open-Label, Single-Arm, Clinical Trial. Frontiers in neurology, 9, 64. doi:10.3389/fneur.2018.00064
Frey, S., Geffroy, G., Desquiret-Dumas, V., Gueguen, N., Bris, C., Belal, S., . . . Procaccio, V. (2017). The addition of ketone bodies alleviates mitochondrial dysfunction by restoring complex I assembly in a MELAS cellular model. Biochimica Et Biophysica Acta (BBA) – Molecular Basis of Disease, 1863(1), 284-291. doi:10.1016/j.bbadis.2016.10.028
Hallböök, T., Ji, S., Maudsley, S., & Martin, B. (2012). The effects of the ketogenic diet on behavior and cognition. Epilepsy research, 100(3), 304–309. doi:10.1016/j.eplepsyres.2011.04.017
Leonard, J. (n.d.). Signs of ketosis: How to tell if the ketogenic diet is working. Retrieved from https://www.medicalnewstoday.com/articles/323544.php
Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition, 67(7), 759-764. doi:10.1038/ejcn.2013.90
Van Berkel, A. A., IJff, D. M., & Verkuyl, J. M. (2018, August 31). Cognitive benefits of the ketogenic diet in patients with epilepsy: A systematic overview. Epilepsy & Behavior, 87, 69–77. Retrieved

Keto Basics

08/08/2019 | Comment

Keto diet is a plan of eating that has powerful health benefits that emphasize on high fat, moderate protein, low carb style of eating. So many people have chosen keto to help lose weight. Are you naturally concerned about feeling hungry on Keto Diet? One of the fears about the keto diet is the fear of being hungry always.

Here are the 10 reasons why.

1. Lack of enough sleep

Are you always hungry on Keto?

Not getting enough sleep is one of the reasons why so many people feel hungry on the Keto diet even after a meal. Lack of sleep disrupts the body’s natural hormones balance, such as Leptin which in some people may increase the feeling of hunger and Ghrelin which is responsible for causing hunger.

Sometimes it’s not the Keto diet that causes hunger, try getting more sleep. Lack of sleep can progress into keto insomnia.

2. Dehydration

Why am I feeling hungry on the keto diet?

To answer this question you need to find out whether it is the food that you are craving or you are just dehydrated. Proper hydration is essential for good health. Drinking a lot of water can help a person feel full. On keto you are dehydrated and you need more water and salts to manage your electrolyte levels.

Sometimes foods loaded with salts help our bodies to preserve water in our bodies but our brains mistake this dehydration for hunger. One of the easiest ways to reduce food cravings is to make sure the body is hydrated throughout the day, drink a glass of water and wait for a few minutes and ask yourself again if you are hungry.

3. Low-Fiber Diets

Foods low in fiber will always leave you feeling hungry.

Low-fiber food makes you feel starved much sooner than when you are in a high-fiber meal would. Fiber helps to slow the digestion process which will help you feel fuller for longer. If you are on the Keto diet try foods rich in fiber instead of eating processed junk. Fiber keeps you satisfied, this is the reason why so many people turn to it aid in losing and maintaining weight.

As you focus on weight loss on the keto diet, including enough fiber in your meals will keep you satisfied and happy with your snacks and meals.

4. Stresses

If you on Keto diet and mostly you find that you always feel hungry, stress might be the cause of it.

Stress can turn some people to eat more and some can lack appetite. Some people eat snacks, the more you eat snacks the more you feel hungry on ketosis diet. When someone is stressed the body sends cortisol, which is a stress hormone that makes someone crave for sugary, salty and fatty foods.

The reason for this is that your brain thinks it needs to fight whatever threat is causing stress. To fight this try to deal with your rising cortisol level in a healthier way. There are so many ways to lower your cortisol level such as talking to friends, meditation or even exercising, this will help reduce stress thus reducing overeating.

5. Lacks of Electrolytes and Minerals

Do you eat all the right foods but still hungry on the keto diet?

The reason why you are still hungry on keto is that your body might be telling you that you are deficient in a nutrient. The body sends a hunger signal to your brain. The reason for lack of electrolytes it is because when you make the transition to Keto diet your body will reduce insulin and your glycogen will be depleted.

Lack of electrolytes and minerals can cause muscle weakness, cramps, paralysis, and respiratory problems. You need to get an adequate amount of minerals and electrolytes from your diet to keep your body functioning well and also to avoid the need for more food while on the Keto diet.

To ensure that you have enough electrolytes, stay hydrated and also eat foods rich in electrolytes such as spinach, potatoes, beans, soybeans, bananas, and strawberries.

6. Boredom

Most people on the Keto diet eat when they are bored; some people eat just to pass time.

So if you always find yourself hungry even after eating, ask yourself if you are really hungry or you’re just bored. Eating while bored becomes easier to stick on if you cannot replace that boredom eating habit with something more constructive. There are many ways to stop boredom. The first thing is that you have to realize you are not hungry and are only eating because you are bored.

Therefore you need to prevent this from happening by staying busy take a walk, go to the gym, read books, visit friends. Also when you keep eating the old thing, over and over again, we get both mentally and nutritionally bored, so try also to change your cooking methods or flavors to kill the boredom in meals.

7. Habits

A bad habit is another big reason why people feel hungry on the Keto diet even after eating.

People who work long hours a day, working on night makes people with keto diet hungry at night. These bad habits include; eating low-fat foods. These foods digest more quickly leave you craving for more food, another habit is eating too quickly your stomach needs time to tell your brain that you are full.

Every meal should at least take you 20 minutes, watching while eating is another habit that will always make you hungry this is because you tend to concentrate more on what you are watching rather than concentrating on food. If you are on the Keto diet you need to try and concentrate while eating to avoid the habit of eating excessively. Always make sure you also prepare yourself mentally for the habitual eating pattern that will help you.

8. Refine Carbs

Eating simple and processed carbs that have most of the nutrients and fiber removed might be the reason why you are still hungry on the keto diet.

Ketosis diet contains hidden carbs or refined carbs. Eating refined carbs will always make you want more food on the keto diet. The body digests the refined carbs quickly because the refined carbs include soda, candy and baked goods which are made from processed sugar. This is one of the reasons why you always feel hungry on the keto diet.

9. A lot of exercises

Are you on the keto diet? Do you always feel hungry on a keto diet after taking a meal?

The reason for that is that you might be exercising a lot. Doing exercise frequently burns a lot of calories in your body thus making you hungry. People who exercise frequently eat more food to fuel their workouts.

A lot of exercise causes dehydration and if someone doesn’t drink enough water, before, during and after your workout, you are going to feel hungry because a lot of calories have been burnt. The solution is to reduce the time you spend exercising or you can reduce the intensity of your workout.

10. Lack of enough protein

Conclusion

The above reasons are just a few reasons that you might be feeling hungry on keto. In many cases even after a meal, hunger is all in your mind. Try to do keto diet correctly this problem should be the thing of the past. Keto is the best diet for managing your appetite to help you in weight loss. This is because it triggers the hormones that cause hunger. We need to manage and understand our hunger.

Keto Basics

08/08/2019 | Comment

So you’re on the Keto diet and wondering if you can still have your favorite Wendy’s meals. Wonder no further! In this article, we take a look at Keto at Wendy’s and the best low carb options on the menu. We show that with a bit of modification to the menu, Wendy’s low carb options are readily available.

Don’t want to go through the process of figuring out a meal? No problem; we’ve got you covered. In this article, we give easy tips to follow to maximize your diet and some recommendations of tasty menu items in every category. Read till the end of the article for a time-saving tip that will make finding Wendy’s keto-friendly options as easy as one, two, three!

Want to jump ahead? Use the table of contents below to jump to the section that interest you.

A Friendly Keto Reminder

When eating out, we simply have to remember the basic Keto formula; keep the fat content high, the protein content moderate, and carb and sugar content low. Since there is no magic carb number to stay below, and it varies from person to person, a general rule of thumb is to stay below 35g of carbs per day.

Burgers, Wraps, and more, Oh My!

When it comes to Wendy’s, the most popular menu items are probably the burgers and the hardest item to give up. I know it would be for me! By getting rid of the buns and replacing them with lettuce, you will dramatically reduce the number of carbs in your meal. Taking off the sweeter sauces like ketchup and BBQ, you will even further lower the count. And you can also add extras like bacon and cheese to add more flavor and increase the fat content if you want.

If you decide to go with a chicken burger, remember to get grilled chicken. Most of the chicken options are breaded, therefore not keto-friendly. Only the grilled chicken options have been included.

*Note: As I discuss each category on the menu, I will compare a standard menu item with its Keto counterpart. For some items, I will show how adding extras can affect the nutritional value of the meal. These are dietary values based on what I find to be the best Keto-friendly choices and may not be the same as yours.

Let’s compare the burger with the highest carb to fat ratio, the Baconator

Our Recommended Burger

Burger	Net Carbs	Total Fat	Protein
Regular Baconator	40g	60g	59g
Keto Baconator	6g	53g	54g

Keto-Friendly Burgers

Burgers	Net Carbs	Total Fat	Protein
Barbecue Cheeseburger	40g	60g	59g
Barbecue Cheeseburger Double	6g	53g	54g
Barbecue Cheese Burger	6g	53g	54g
S’Awesome Bacon Cheeseburger	7g	37g	29g
S’Awesome Bacon Cheeseburger Double	7g	48g	49g
S’Awesome Bacon Cheeseburger Triple	9g	69g	70g
Peppercorn Mushroom Melt	5g	33g	25g
Peppercorn Mushroom Melt Double	8g	47g	48g
Peppercorn Mushroom Melt Triple	10g	69g	72g
Dave’s Single	5g	31g	24g
Dave’s Double	8g	49g	44g
Dave’s Triple	10g	70g	66g
Son of Baconator	4g	37g	29g
Jr. Bacon Cheeseburger	3g	21g	15g
Jr. Cheeseburger Deluxe	3g	17g	12g
Jr. Cheeseburger	1g	12g	12g
Double Stack	3g	19g	20g
Jr. Hamburger	1g	8g	10g

Keto-Friendly Chicken Sandwiches

Chicken Sandwiches	Net Carbs	Total Fat	Protein
Grilled S’Awesome Bacon Chicken Sandwich	6g	21g	40g
Grilled Avocado BLT Chicken Sandwich	7g	28g	40g
Grilled Chicken Sandwich	6g	7g	54g
Grilled Asiago Ranch Chicken Club	4g	20g	39g

*Note: some ingredients such as the “onion tanglers” are cooked with flour and/starch and add carbs. These can be removed to reduce the carb count. But they are delicious!

Chicken wraps are already a healthy option, to begin with. If eaten without the tortilla they become almost carb-free! Remember to get grilled chicken. Spicy chicken and Homestyle chicken are breaded and carb-heavy. To boost the fat content, get some tasty extras.

Keto-Friendly Chicken Wraps

Chicken Wrap	Net Carbs	Total Fat	Protein
Regular Grilled Chicken Wrap	31g	20g	18g
Keto Grilled Chicken Wrap	2g	4g	17g
Keto Grilled Chicken Wrap with extras (Cheese and bacon)	2g	12g	24g

Salads and Green Goodness!

For those who prefer to indulge in a fresh salad, Wendy’s low carb options give us a variety of choices without being boring. Just remember to remove croutons, sugar-rich fruit, and sugary salad dressings. Instead, choose oil and vinegar or one of Wendy’s low carb dressing options or stick with a classic like Ranch, which is high in fat and relatively low in sugar. Add extras to boost fat content and taste!

*Note: Salad options are available in full and half portion sizes. The options included here are full size. Any salads that do not fit the keto diet have been excluded from the list.

Our Recommended Salad

Chicken Salad	Net Carbs	Total Fat	Protein
Regular Southwest Avocado Chicken Salad (w/ one packet of dressing)	20g	49g	44g
Keto Southwest Avocado Chicken Salad (no dressing)	13g	26g	42g

Keto-Friendly Salads

Salads	Net Carbs	Total Fat	Protein
Parmesan Caesar Chicken Salad	14g	34g	51g
Taco Salad	13g	13g	10g
Caesar Side Salad	9g	14g	9g
Garden Salad	7g	14g	5g

Beverages: There are Options!

Every meal needs a beverage to wash it down with, and Wendy’s has got you covered. And I’m not just talking about water!

Beverage	Net Carbs	Total Fat	Protein
Coffee (black)	0g	0g	0g
Coffee (with creamer)	0g	2g	1g
Iced Tea (unsweetened)	1g	0g	0g
Coca-Cola Zero Sugar	0g	0g	0g
Diet Coke	0g	0g	0g

Remember anything made with artificial sweeteners should be carb-free. Be sure to check the nutritional information to make sure.

Waking up with Wendy’s

On the way to work and want to get something fast but still stick to your diet? No problem! Wendy’s has the best low carb options to satisfy your breakfast needs. Since these menu items are mostly breakfast sandwiches, they will not come with bread and are more like “naked sandwiches” instead.

Don’t forget to get a knife and fork. A friendly reminder that not all Wendy’s serve breakfast, so it’s best to check in advance before you make a trip.

Our Recommended Breakfast Sandwich

Breakfast Baconator	Net Carbs	Total Fat	Protein
Regular	38g	53g	36g
Keto	5g	50g	31g

Keto-Friendly Breakfast Sandwich

Breakfast Sandwich	Net Carbs	Total Fat	Protein
Maple Bacon Chicken Croissant	12g	15g	18g
Sausage, Egg and Swiss Croissant	3g	32g	17g
Bacon, Egg and Swiss Croissant	2g	15g	13g
Sausage, Egg and Cheese Biscuit	3g	33g	18g
Breakfast Baconator	5g	50g	31g
Classic, Bacon, Egg, and Cheese Sandwich	3g	33g	18g

Pro tip: if you get the Sausage and Egg Burrito without the tortilla, you have a sausage and egg scramble that contains 1g of carbs, 3.5g of fat and 2g of protein!

The Fat Bomb! An Explosive Way to Jump-Start Ketosis

The phrase ‘fat bomb’ might bring up images of greasy pizza and carb-rich fettuccine alfredo. But in keto terms, a fat bomb is an excellent way of jump-starting ketosis. In essence, it is a dish that is low in sugar and protein, but very high in fat.

These can be eaten as a snack, a meal replacement, or as a side dish. Out of all of Wendy’s menu options, the salads most easily meet this requirement. So consider having a salad for your meal or as a side to give it that explosive kick.

Breakfast options are also a viable option as they are low carb and have almost twice as much fat as protein. For your convenience, I’ve listed the fat bombs that I find are best as side-dishes and as meals and suggested a few keto-friendly meals. With these options, it’s easy to have breakfast lunch and dinner at Wendy’s and easily keep it under 35g of Carbs per day.

Keto Fat Bombs

Keto Fat Bombs	Net Carbs	Total Fat	Protein
Parmesan Caesar Chicken Salad (no chicken, with Ranch dressing)	20g	77g	24g
Caesar Side Salad (no croutons, with Ranch dressing)	11g	24g	10g
Garden Side Salad (no croutons, with Ranch dressing)	9g	24g	6g

My Breakfast Meal Picks

Breakfast Meal Picks	Net Carbs	Total Fat	Protein
Sausage, Egg and Swiss Croissant (w/ black coffee)	3g	32g	17g
Classic, Bacon, Egg, and Cheese Sandwich (w/ black coffee)	3g	33g	18g

My Lunch and Dinner Picks

Lunch and Dinner Picks	Net Carbs	Total Fat	Protein
S’Awesome Bacon Cheeseburger with Garden Side Salad	16g	61g	34g
Peppercorn Mushroom Melt with Garden Side Salad	14g	57g	31g
Dave’s Single with Garden Side Salad	14g	55g	30g
Son of Baconator with Garden Side Salad	13g	61g	35g
Jr. Bacon Cheeseburger with Garden Side Salad	11g	44g	21g

A Few Menu Items You Should Avoid

As you can see, Wendy’s menu is varied, and there are options delicious options for everyone. There are a few items that should be avoided to stay within the Keto dietary parameters effectively. Even healthy-sounding items can be surprisingly bad for your Keto diet.

Items You Should Avoid	Things to Know
Chicken Nuggets, Breaded Chicken	These items are high in Carbs compared to fat and not worth it
Frosty’s- Full of sugar	58g of Carbs for the chocolate!
Fries and Baked Potatoes	Full of starch (Small fries has 43 g of Carbs, and a Plain Baked Potato has 61g of Carbs!)
Bakery Items	All high in Carbs (The Fresh Baked Oatmeal Bar contains 43g of Carbs for only 10g of Total Fat!)
Plain Oatmeal	High in Carbs (29g of Carbs for only 3g of Total Fat)
Fruit Bowls	High in Carbs

Wendy's Chili. Fatty or Fat-Free?

The chili at Wendy’s, always a popular choice is unfortunately not Keto friendly. With 19g of Carbs for only 4g of total fat, it’s better to avoid it.

The Wendy’s App

Finally, the tip promised at the beginning of the article! For finding Wendy’s best low carb options, this app is your best friend. Download it from the Wendy’s website and fill in some basic information.

Then choose your item and customize it to make it keto-friendly. Super simple and you can even order in advance to pick up your order when you arrive. If you create an account, you can save your customized options and have them ready to go for whenever you get a craving.

Step 1: Choose your category. I chose a burger.

Step 2: Select the burger. Here I chose S’Awesome Bacon Cheeseburger

Step 3: Customize the burger by pressing “custom.

Step 4: Next press change the basics

Step 5: Unselect the sauce and the bun.

Step 6: Here, you can see the changes I made to the order.

After finishing the order, you can check the nutritional information to make sure it meets the requirements for your keto diet.

So Can You Stay Keto at Wendy’s?

Yes! By choosing items from the options provided above, staying faithful to your diet doesn’t have to be painful. And with the handy app, you can make ordering Wendy’s meals a snap.

Sources

Wendy’s Nutrition Facts – Fast Food Nutrition
Find Your Net Carb Limit On A Ketogenic Diet [Daily Carbs and Sugar] – Ruled.me
A Comprehensive Guide To Fat Bombs – Ruled.me
Wendy’s App – Wendy’s
Wendy’s Menu: Order Fresh Food To Go – Wendy’s

Food

So, what does Ketosis feel like?

Fatigue and Exhaustion

Thirst

Focus and Concentration

Weight Loss

Here’s how:

Headaches

Reduction in Appetite

Digestive Issues

Increased Ketones

Conclusion

References

Di Lorenzo, C., Coppola, G., Di Lenola, D., Evangelista, M., Sirianni, G., Rossi, P., … Pierelli, F. (2018). Efficacy of Modified Atkins Ketogenic Diet in Chronic Cluster Headache: An Open-Label, Single-Arm, Clinical Trial. Frontiers in neurology, 9, 64. doi:10.3389/fneur.2018.00064

Hallböök, T., Ji, S., Maudsley, S., & Martin, B. (2012). The effects of the ketogenic diet on behavior and cognition. Epilepsy research, 100(3), 304–309. doi:10.1016/j.eplepsyres.2011.04.017

Leonard, J. (n.d.). Signs of ketosis: How to tell if the ketogenic diet is working. Retrieved from https://www.medicalnewstoday.com/articles/323544.php

Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition, 67(7), 759-764. doi:10.1038/ejcn.2013.90

Van Berkel, A. A., IJff, D. M., & Verkuyl, J. M. (2018, August 31). Cognitive benefits of the ketogenic diet in patients with epilepsy: A systematic overview. Epilepsy & Behavior, 87, 69–77. Retrieved

1. Lack of enough sleep

2. Dehydration

3. Low-Fiber Diets

4. Stresses

5. Lacks of Electrolytes and Minerals

6. Boredom

7. Habits

8. Refine Carbs

9. A lot of exercises

10. Lack of enough protein

Conclusion

A Friendly Keto Reminder​

Burgers, Wraps, and more, Oh My! ​

Keto-Friendly Burgers

Keto-Friendly Chicken Sandwiches

Keto-Friendly Chicken Wraps

Salads and Green Goodness!

Keto-Friendly Salads

Beverages: There are Options!

Waking up with Wendy’s

Keto-Friendly Breakfast Sandwich

The Fat Bomb! An Explosive Way to Jump-Start Ketosis

Keto Fat Bombs

My Breakfast Meal Picks

My Lunch and Dinner Picks

A Few Menu Items You Should Avoid

Wendy's Chili. Fatty or Fat-Free?

The Wendy’s App

So Can You Stay Keto at Wendy’s?

Sources

Wendy’s Nutrition Facts – Fast Food Nutrition

Find Your Net Carb Limit On A Ketogenic Diet [Daily Carbs and Sugar] – Ruled.me

A Comprehensive Guide To Fat Bombs – Ruled.me

Wendy’s App – Wendy’s

Wendy’s Menu: Order Fresh Food To Go – Wendy’s

A Friendly Keto Reminder

Burgers, Wraps, and more, Oh My!