Digestion When You Change Your Diet
Fiber without grains: 30 grams from vegetables, seeds, and berries
“There won’t be enough fiber without bread” — a myth. The method’s food table, two types of fiber, and a 30-gram day without a single grain.
Journal
Nutrition, workouts and health — without giving up
In-depth articles on low-carb nutrition, intermittent fasting, strength training, sleep, stress, and recovery. No two-week diets or promises for summer — only what you can follow for years. Every article is signed by its author and reviewed before publication.
Categories
Electrolytes and Hydration
Muscle cramps, headache and heart palpitations: electrolytes by symptom
Three symptoms of the first weeks on the method and one answer to all of them — sodium, potassium, magnesium. How to understand what is missing and what to do today.
Digestion When You Change Your Diet
Loose stools and fats: when fat suddenly becomes too much
Fat increased from 30 to 70% in one day — the gallbladder and pancreas did not have time to adapt. Why this happens and how to increase fat so that the intestines keep up.
Digestion When You Change Your Diet
Constipation on a low-carb diet: four causes and what to do
I cut out bread and grains — and my bowel movements disappeared. This is not “keto is harmful”; it means too few vegetables, water, salt, and magnesium. A breakdown by cause and a one-week plan.
Digestion When You Change Your Diet
Bloating on a low-carb diet: cabbage, sweeteners, nuts
Your stomach gets bloated not because of “keto”, but because of three specific things: raw cabbage when you’re not used to it, erythritol in keto sweets, and handfuls of nuts. How to find your trigger and eliminate it.
Electrolytes and Hydration
Water in hot weather and during training: how much and with what
In summer and on training days, water and salt are lost through sweat twice as fast. How much to drink, what to add, and why plain water makes things worse.
Electrolytes and Hydration
Salt on a low-carbohydrate diet: how much, which kind and why more
The “less salt” rule was written for a diet with bread. On a low-carbohydrate diet, you need 3-5 g of salt a day — otherwise headaches, weakness and palpitations. How to salt food and what to do about blood pressure.
Vitamins and Minerals
B Vitamins and B12: When Food Is Not Enough
A meat-based plate contains enough B vitamins. But metformin, omeprazole, and being over 50 can steal B12 even with a good diet. Symptoms, testing, dosage.
Vitamins and Minerals
Omega-3: fish or capsules
EPA and DHA — fats that fight inflammation, found only in marine fish. How much is needed, how to read the label, and why flaxseed oil does not count.
Vitamins and Minerals
Magnesium: cramps, sleep, and sugar cravings
On a low-carb diet, magnesium is depleted faster. Symptoms, forms, dosage, food, and why a blood test is not helpful here.
Vitamins and Minerals
Vitamin D: the only one almost everyone needs
There is no sun for half the year, and 40% of adults are deficient. Lab range, dose, form, what to take it with, and when to retest.
What You Need and What You Don’t
Tests before supplements: four numbers instead of a medicine cabinet
25(OH)D, ferritin, B12, and TSH — four tests that show what you actually need. Reference ranges, how to take them, and what to do with the result.