Keto here, keto there, apps, guides and so on, so forth. And you’re still not sure why there’s so much noise around this eating regime, and what’s so good about it?
Well, Keto is huge right now for some very good reasons. With Keto, fat doesn’t make you fat. You can enjoy foods like bacon, butter, cream, avocado, cheese and not feel guilty! Mmm… pork belly!
When it comes to exercising with Keto, enjoy light modern work out, such as walking and weights. Give your body a break! Deserts are not off the menu. Pancakes? No problem. Love chocolate mousse? You are covered. Carrot cake? Hell yeah! You can still get results.
Even if you’re too busy, tired or injured to work out regularly… In this case, keto is the no. 1 eating plan to make progress with your goals.
Along with this article, we have also prepared for a long list of recipes, which you can use to create your own keto diet plan and actually enjoy dieting 100%.
What is Keto Diet?
The ketogenic (or keto) diet implies the consumption of low-carb and high-fat meals. Keto diet plan is great for weight loss. On top of weight loss, this diet reduces your risks for developing such diseases as:
- heart disease,
- Alzheimer’s disease,
Keto diet makes your body switch to the metabolic state called ketosis. When it is in this state, it uses ketone bodies as an energy source, and not the glucose, as usually. The great thing about ketone bodies is that they form from fat and are a much more stable, sustainable source of energy than glucose, which we get from carbohydrates.
How long does it take to get into ketosis? As a rule, it will take 3 to 7 days. Once it happens, your body begins using fat and not the carbs to produce energy. This includes your own body fat and the fat that you consume with food.
Following this low-carb diet plan makes weight loss easier, because you don’t feel hungry for a long time after a meal and your energy level is equally high all day long.
Many people wonder whether it is possible to know whether you are in ketosis or not. Actually, it is quite simple. In a few days after you start keto diet, you can use test strips to identify ketones in your urine.
In fact, this method is rather affordable and convenient for use. You just need to gather some urine and insert a test strip into it, according to the instructions. If it turns purple, it means you’re doing everything correctly and should continue!
It takes a few seconds to see the result, so it surely is the fastest way to check if you have reached ketosis.
Are Fats Good or Bad?
Many of us have heard and read that fats are bad for your health. And it might be puzzling and scary to start consuming tons of fats while doing keto. Well, over 900 thousand people took part in studies, and their results have clearly shown that you don’t increase your risks for cardiovascular diseases if you consume saturated and monounsaturated fats.
It is important to understand that the majority of fats available to us are healthy and actually essential for our health. Keep in mind: “Fatty acids and amino acids (fats and protein, respectively) are essential substances for us to survive.
At that, not a single carbohydrate can be called an essential substance.
At that, one gram of fat contains over two-times more energy as 1 gram of protein or 1 gram of carbs (we’ll discuss this later in the article).
When you think of a good keto diet plan, you need to keep in mind that you will be consuming fresh, whole, real foods, including:
- healthy fats and oils.
You will also have to cut down the consumption of processed and chemically processed foods.
Another great thing about keto is that you can observe it for a long time and actually enjoy being on it. After all, who would mind having bacon and eggs for breakfast and call it dieting?
Why are Macronutrients Important?
Macronutrients (macros) are the molecules (primarily fats, proteins and carbs), which are used by our bodies for energy production or performance of other important functions. We get them with all food products. Their caloric value differs. Thus, 1 gram of fats equals to 9 calories, while as 1 gram of carbs or proteins equals to 4 calories.
How Much Should I Eat to Lose Weight on Keto?
The classic keto diet asks you to distribute your daily calories in the following manner:
- about 70-75% of your daily calories should come from fat;
- about 20-25% should come from protein;
- about 5% (remaining) should come from carbs.
What are Carbs?
The following food groups are very rich in carbs:
- foods rich in sugar.
For example, these are bread, flour, rice, pasta, beans, potatoes, sugar, syrup, cereal, fruits, pastries, and soda. And the list can be continued.
Carbohydrates are broken down into glucose (a type of sugar) in our body to produce energy. When you eat any kind of carbs, your blood sugar level increases. Depending on the GI (glycemic index) of the carbs you consume, the raise can be either slow or fast, but it will happen no matter what.
These raises trigger high insulin production in order to control the sugar level. When this process happens often, it makes your body accumulate fat and develop resistance to insulin. In the long run, this cycle can easily cause prediabetes, metabolic syndrome, and even type 2 diabetes.
How Fats Became Good
As already mentioned earlier, studies, carried out in the last decade, have proven that healthy fats do not deteriorate our health. Vice-versa, they are more beneficial, compared to diet high in carbs.
The world began realizing that large amounts of carbs are much more harmful than what we used to think, and the majority of fats are actually good for us.
The nutrition pattern is transforming. The amount of followers of low-carb and similar diet plans is growing, and we’re witnessing the paradigm shift in nutrition. We finally realize the truth about the harmful effects of our mindless consumption of excess sugar and carbs.
When our body is adapting to keto, which takes a couple of weeks, many of the basic functions change dramatically, namely:
- Fat (and fat ketones) become the main fuel for our body instead of glucose.
- Our sensitivity to several hormones (incl. insulin and thyroid hormones) improves.
- The kidneys switch from sodium retention to its quick excretion. In medical world, this state is called “natriuresis”. Its real name, though, is the normal sodium metabolism on keto diet.
Many of us have to face the drawbacks of sodium retention, such as:
- high blood pressure,
- congestive heart failure,
- leg swelling.
For people, who have such problems, this accelerated sodium release due to keto is a true blessing.
However, once the excess of sodium and water are excreted from our body during the first couple of weeks on ketogenic diet plan, your body should reach the new balance for the intake and excretion of sodium. This will allow it to maintain normal blood circulation (e.g. effective circulating volume).
What is the mechanism behind this process? Well, first, the very state of ketosis contributes to this. Remember about the insulin, which remains at a very low level on keto? Its low level allows for an easier excretion by the kidneys of water with electrolytes dissolved in it.
Secondly, when we consume carbohydrates, we need to understand that each molecule of glycogen, into which the carbs are transformed, holds about 2.5 water molecules. When observing a low-carb diet, our body does not retain water, and takes our electrolytes with it as it leaves our body.
At that, we do need to have sufficient level of salts in our body. To avoid having a long and deep lecture on anatomy and physiology, we’ll cut it short.
Sodium and potassium are needed by our nervous system to provide the passage of nerve impulses. This is a wonderful and finely-tuned mechanism.
Sodium and calcium take a direct part in the muscle fibers contraction. Without these minerals, our muscles simply stop contracting. For example, our heart is also a muscle, and this muscle contracts continuously.
Magnesium provides anti-stress, anti-constipation, anti-seizures effects, and does a lot other important things.
Electrolyte salts are vital for our health, and we lose them with the urine and sweat. We should avoid reaching a deficiency of these substances. Therefore, it is important to take additional sodium, potassium and magnesium, especially while our body adapts to keto diet plan.
What are the Symptoms of Mineral Deficiency on Keto
You may notice the following mineral deficiency symptoms:
- In sodium deficiency: exhaustion, headaches, difficulty concentrating, and rapid heart.
- In potassium deficiency: muscle cramps, edema, muscle spasms and twitching, palpitations. With edema, it is very important to maintain the sodium and potassium intake balance. Otherwise, you will not manage to get rid of them.
- In magnesium deficiency: muscle cramps, constipation.
Recommended Daily Norm of Minerals
When you observe a low-carb diet, your body loses sodium and your kidneys excrete more potassium in the urine trying to maintain the balance. You begin losing both sodium and potassium simultaneously.
This is why not only replenishing the minerals is important, but their proper balance and correct ratio, as well. The required daily potassium intake is 2.5-4 grams.
You can get it by consuming foods that are high in potassium, such as:
|Avocado||1000mg per 200g|
|Swiss Chard||540mg per 100g|
|Spinach||470mg per 100g|
|Mushrooms||370mg per 100g|
|Brussels sprouts||310mg per 100g|
|Broccoli||290mg per 100g|
|Salmon||430-500mg per 100g|
|Meat||400-500mg per 100g|
|Flounder||400mg per 100g|
|Almond||670mg per 100g|
Add as much fresh herbs as you wish and can to your broth, salads, fried eggs – literally all savory dishes, healthy snacks and first courses.
You can also get a substantial amount of potassium with seaweed. Unfortunately, you can’t buy canned seaweed, because the manufacturers add sugar to it, and we don’t consume sugar on keto. You can use dry seaweed and prepare it to your taste or grind it in a coffee grinder and add to food instead of salt. Thus, you can fill your food with potassium.
Unlike sodium and potassium, the need for magnesium does not necessarily increase while doing keto. However, many people do not get enough magnesium from food, even though a wide variety of products contain it. Daily requirement for an adult person is 400 mg of magnesium.
|Pumpkin seeds||500mg per 100g|
|Mackerel||95mg per 100g|
|Chia seeds||320mg per 100g|
|Almond||250mg per 100g|
|Spinach||40mg per 100g|
|Pine nuts||230mg per 100g|
|Avocado||30mg per 100g|
|All fresh herbs (parsley, cilantro, dill)||–|
Taking up to 400-800 mg of magnesium in the form of a supplement is safe for most people. However, some forms of magnesium (such as magnesium oxide) can cause digestive problems. Well-tolerated forms are as follows:
- magnesium citrate,
- magnesium chloride,
- magnesium glycinate.
The need for these minerals increases only when your body is adapting to ketogenic diet, that is, only when we switch to it, or when we are in ketosis. You can easily understand that you are in this condition because of the frequent urination during the early days. This is a sign that we are losing electrolyte salts with water and we need to replenish them.
The Basics: The Benefits of Keto
Long-term Benefits of Keto Diet
Results of a variety of comparative trials prove the high effectiveness of keto diet, compared to eating regimens, which imply the consumption of high amounts of carbs and limited amount of fats. In addition to the higher rate of weight and fat loss, the high-fat + low-carb diet helps you improve your balance of can also benefit from lower cholesterol, blood sugar and triglycerides levels.
On top of that, such dangerous conditions, as pre-diabetes and type II diabetes, and cardiovascular issues and risks show a positive tendency, i.e. alleviate down to a non-dangerous level. People with increased blood pressure also notice that they no longer need to take their medications on a daily basis (always consult with your doctor before you cancel a medication).
Everyday Benefits of Keto Diet
When we decide to go keto to lose weight, most of us are mainly interested in everyday benefits and constant losses. The great news is ketogenic diet really does help you get rid of excess weight and fat in a variety of ways.
For example, one of the main issues of overweight and obese people is constant feeling of hunger and frequent snacking. Well, keto helps you get rid of these issues by providing long-lasting satiety, which helps avoid snacking and allows you to control your portion size.
In addition, you will not feel tired, because this dieting regimen helps you maintain a constantly high energy level during the day. And, most importantly, your body begins getting rid of subcutaneous and visceral fat really fast. So, it’s advisable to use measuring tape and clothes, rather than the scales, to measure your weight loss progress.
You might wonder how on Earth you can feel full for a long time, when you usually feel hungry an hour after a meal? It all has to do with the amount of time that our body needs to process the fats. Since it takes longer to digest them and you get more calories with fats, it is logic how you can avoid frequent hunger pains and fatigue.
Besides, when you cut your carbs to the lowest possible amount, you save yourself from sharp changes in your blood glucose level. This also helps eliminate the feeling of weakness and tiredness, which is typical for times when your blood sugar drops.
Keto diet aims mainly the constant maintenance of nutritional ketosis. Those, who are at the beginning of their ketogenic journey, should cut down the amount of their daily consumption of carbs to 20-30 grams per day.
No doubt, each person needs a different amount of macros. However, most of us will find reducing the amount of carbs to 20-30 grams sufficient to get into ketosis and maintain it.
If you manage to maintain the state of ketosis for 1-2 months, this time is usually enough to become keto adapted (or fat adapted). This notion is used to give name to a series of changes that take place into your body, including the following:
- the level of glycogen that your liver and muscles store goes down,
- the amount of water that you lose goes down,
- the endurance of your muscles goes up,
- your energy levels throughout the day goes up.
Type 1 Diabetes and Ketoacidosis
IMPORTANT! If you have type 1 diabetes, consult with your doctor before you start the keto plan. Insufficient amounts of insulin in type 1 diabetes can result in diabetic ketoacidosis on ketogenic diet. It is an extremely dangerous and life-threatening condition, so don’t dive into the new eating regimen without putting on a safety helmet.
Did you hear anything about this condition? What is keto flu? Is it contagious? As a rule, this state is caused by the low level of sodium and electrolytes in your body, called by the processes, triggered by the changes you go through while entering ketosis. You might notice the following symptoms, which resemble the symptoms of flu, including:
Please keep in mind that this condition is not contagious, and it has no resemblance with the real flu. So, it looks like flu, feels like flu, but it’s not influenza and usually comes without a fever.
What Causes Keto-flu?
It is logic to think that the cause for the keto-flue is the change of your eating habits. And it is correct. While on keto, you need to stop consuming processed foods and switch to natural, high-quality foods. What is the main ingredient that doctors warn us about, if we are fans of processed products? Sodium, or table salt!
So, the amounts of sodium that out body is used to get with processed foods reduces sharply. And the solution to this issue is to consume a sufficient amount of electrolytes, especially sodium. Thus, you will be able to avoid flu-like symptoms on ketogenic diet.
The non-obvious result of switching to keto, which also affects your level of sodium, is lower level of sodium in your kidneys due to low content of carbohydrates in your daily menu.
Given the reduced sodium intake and leaching by the kidneys of accumulated sodium reserves, you end up lacking sodium and other electrolytes.
End Keto Flu
The best way to avoid or end up the keto flu is to add more sodium and electrolytes to your diet. Below, we have compiled for you the most effective (and delicious) ways to get more sodium:
- Add more salt to your food;
- Drink bone broth;
- Consume many salty foods, such as pickled vegetables.
Do your best to consume more sodium, when you begin the keto diet to prevent keto flu completely. If it hits you anyway, just keep in mind that it will quickly pass, giving way to a fat-burning engine!
IMPORTANT! People with high blood pressure or kidney disease should treat the above recommendations very carefully.
2. How to begin the Keto diet
Part 1: Get Rid of the Old
Having tempting, unhealthy foods in your home is one of the main causes of failure when you start any weight loss diet.
To maximize your chances of success, you need to eliminate as many triggers as possible. This important step will help prevent moments of weakness that can nullify all your efforts.
If you do not live alone, be sure to discuss this with your family or roommates before throwing something away. If some products cannot be discarded because they do not belong to you, try to compromise and agree on a special place where they will be out of your sight.
Once you cleanse the house of temptations, it will be easier for you to follow the low-carb diet and you can achieve success is much easier.
Starch and cereals
Get rid of all cereals, pasta, bread, rice, potatoes, corn, oats, quinoa, flour, bagels, rolls and croissants.
Throw away and forget about all types of refined sugar: fruit juices, desserts, milk chocolate, pastries, sweets, etc.
Throw away or give away any beans, peas and lentils to someone.
Read product labels
Examine the labels on all of your products to find out how much carbohydrates they contain. Hidden carbs are found in the most unexpected places (for example, ketchup and canned soups). Try not to buy products with dozens of obscure ingredients. As a rule, the fewer they are, the more useful the product.
Delicious ham can contain 2 or 3 grams of sugar per slice, as well as many added preservatives and nitrites!
Always check serving sizes for carbohydrates amount. Manufacturers can sometimes claim incredibly small serving sizes to reduce calories and carbs.
At first glance, the product may contain few carbohydrates, yet a quick comparison with the serving size may show that it is, by and large, sugar. Be careful!
The Basics: The Benefits of Keto
Now that you’ve gotten rid of everything you don’t need, it’s time to replenish your pantry and refrigerator with tasty and healthy keto-friendly products that will help you lose weight, become healthier and feel amazing!
By keeping these basic foods at home, you can always make healthy keto-friendly foods.
- Plenty of water, coffee and unsweetened tea;
- Stevia and erythritol (sweeteners);
- Sauces, such as mayonnaise, mustard, horseradish, soy;
- Prepare broths (beef, chicken, bone);
- Pickles and other fermented foods;
- Seeds and nuts (chia seeds, flax seeds, pecans, almonds, walnuts, macadamia, etc.)
Meat, fish and eggs
Almost all types of fresh meat and fish are good for keto, including beef, chicken, lamb, pork, salmon, tuna, etc. Eat organic or grass-fed meat and fish caught in the wild, if possible. Have as many eggs as you want, preferably organic, from free-range chickens.
Consume plenty of non-starchy vegetables, including asparagus, mushrooms, broccoli, cucumber, lettuce, onions, peppers, cauliflower, tomatoes, garlic, Brussels sprouts and zucchini.
You can eat high-fat dairy products, such as sour cream, high-fat (whipped) cream, butter.
Almond and coconut milk are good substitutes for cow’s milk.
Stay away from plain and skim milk and sweetened yoghurts because they contain a lot of sugar.
Avoid all low-fat and skim dairy products.
Oils and Fats
Olive and avocado oil, butter, mutton, duck, goose, beef fat, lard, lard and bacon are great for cooking and consumption. Avocado oil is best used for baking due to its very high smoke point (270 ° C).
Berries, such as strawberries, blueberries, raspberries, etc., are acceptable in small quantities. Avocados are ideal, because they are low in carbs and very high in fat!
All products in the recipes can be replaced with similar maconutrients. That is, pork can be replaced with beef or chicken, bacon can be replaced with any fat, for example, butter.
Nutrition Rules on Keto Diet
So, it’s important to understand that Keto is a nutrition system. The nutrition system answers the question: “what to eat to lose weight?” and “how much to eat to lose weight?”
Even knowing all of the above, a more important issue remains open. Yes, yes, there is a more important question. And it sounds as follows: “When to eat to lose weight?” And, of course, we will now discuss the matter of interval (periodic) starvation.
Since ancient times, people have used starvation to heal the body and soul. Jesus, Buda, the Prophet Muhammad were starving. Ancient philosophers, great politicians and enlighteners were starving. In the 21st century, starvation returned triumphantly and even received the Nobel Prize (just kidding… speaking of the Nobel Prize, I certainly hint at Yoshinori Osumi, who received this prize for discovering autophagy mechanisms).
These days, the interval (periodic) fasting is practiced by the smartest people on the planet. Of the last joiners, we can mention Jack Dorsey (creator of Twitter). In general, fasting confidently strides the planet.
In the second week, I suggest you try interval (periodic) fasting (if you have not tried it yet, of course).
Do not rush to fall into a hungry faint and fall into hypoglycemic state. I assure you, nothing like this will happen to you. You will not even notice that you are fasting.
Is Fasting Mandatory While on Keto?
No. Of course not. The classic ketogenic nutritional system does not provide for periods of abstention from food. But guys, the classic keto diet is not intended for weight loss. Keto has a completely different goal. It is to help you enter the beneficial state of ketosis (and the state of ketosis, as you probably know already, does not guarantee weight loss).
In the first week, we will have three meals a day. From week to week, though, the eating schedule will change. Something will go away, and something will be added. Entering the ketosis is very exciting.
No desserts and pastries are included in the first week. You will have to bear these restrictions firmly. But we’re here for a certain reason, right? Everything important has a period of getting used to, when you need to have some patience. Very soon, your body will thank you very much!
In order to lose weight on keto, we need to adjust both the nutrition system and the menu. For example, to include the practice of interval (periodic) fasting.
What Problems Does Fasting on Keto Solve?
1. It creates an optimal deficit of incoming energy without the need for calorie counting.
You simply skip a meal, and the body doesn’t get some part of the energy (calories). Not getting calories from the outside, the body begins to use those calories that have accumulated over the years on our stomachs/hips/sides/buttocks.
2. Places the body in the mode of splitting and using its own fat reserves for energy.
3. Starts the mechanism of autophagy.
Simply put, it turns on the regime of self-eating of sick, inferior, cellular structures, thus “cleansing” and healing our body.
4. Accelerates the process of getting rid of insulin resistance and metabolic syndrome.
Let us recall that insulin always reacts to food… if this food is not pure fat, of course. Skipping meals, we give rest to insulin, thereby giving rest to insulin receptors, helping them to restore their sensitivity.
5. Deepens the blessed ketosis.
Although ketosis is not a guarantee of weight loss, ketosis has many other very desirable advantages, such as:
- endurance and energy,
- clarity of mind,
- speed of thinking,
- reduction of hunger,
- reduced craving for pastries/sweets,
- emotional stability,
- increased attention concentration,
- high spirits.
How to Start Fasting?
Everything is very simple. Just skip one meal. From my own experience, I know that the easiest way is to skip breakfast. When we wake up, our hormones tell us that we’re almost not hungry. Many of us, especially people who are overweight, refuse breakfast every day.
At night, the body has switched to the “fat burning” mode, its own fat reserves were opened and used. When we wake up, this process is still ongoing. But it instantly stops with the first piece of food that we consume. If you want to extend the fat burning process, skip breakfast.
Most likely, you will not even notice skipping your breakfast. But, for example, if you had dinner at 9 o’clock in the evening, the next day you missed breakfast, and had lunch at one in the afternoon, then you easily managed to endure 16 hours without food.
This is your practice of the fasting protocol 16/8. Of which 16 hours you spent without food and you can have two normal meals in the remaining 8 hours.
In the third week, I recommend you try the protocol – 23/1. The periodic fasting protocol 23/1 means that we abstain from food for 23 hours and are allowed to eat for 1 hour.
In the fourth week, I suggest you combine the fasting protocol implemented in the second and third weeks. The nutrition plan for week 4 is as follows:
Weekend schedule is at your discretion.
How Many Times a Week Can We Fast?
In the second week, I suggest you to skip breakfast three times. Any three days a week, which you choose yourself. It can be Monday-Wednesday-Friday, or three days in a row, at your discretion.
In the third week, I suggest you fast twice. Any two days a week, which you choose yourself. It can be Monday-Wednesday, it can be two days in a row, it can be the weekend, when we sleep longer and wake up only at lunch time and we only have to wait until dinner. Decide for yourself.
In the fourth week, you can follow the above nutrition protocol or develop your own, based on your rhythm of life.
Is It Obligatory to Fast?
Keto theorist will answer: “No, fasting is not obligatory”.
A practicing coach, who works with keto for weight loss, will directly say that you need to practice periodic fasting to get rid of excess weight.
You don’t have to start it right away. Get more knowledge, gain confidence and then try. Take away the fear of hunger, you will definitely not die of hunger 3-4 hours after waking up, yet you will give your body some rest and the opportunity to do other tasks. At this time, it will not have to engage in constant food consumption, digestion and trying to shove everything consumed in body deposits.
I do not advise telling other people that you decided to try short-term fasting. You will be intimidated and force-fed. Good intentions will do a disservice here. Take care of your emotional state and get joy from those wonderful processes that occur inside you.
What Can I Drink During Fasting?
Coffee, tea, water (any water which doesn’t contain flavors and dyes), bone broth. 1-2 glasses of table mineral water are very welcome. Drink as needed, when you feel thirst.
What to Look for During Fasting?
Skipping one meal usually goes unnoticed by us, without causing any unpleasant symptoms. However, if you feel nauseous, better stop fasting and have a snack. Most likely, this is due to the lack of salts-electrolytes. Try to dissolve a pinch of salt in a glass of water and drink it. Try doing the same thing if you get a headache during fasting.
How to Exit Fasting?
No special procedures are required when exiting the 16-hour fast in the second week and the 23-hour fast in the third week. We will provide recipes for you to choose from, cook and enjoy healthy meals. It is more important how and how much you will eat, and not what you will eat.
Eat sitting at the table, not in a hurry (if you are in a hurry, better avoid having the meal… and choose a calmer moment). Try not to overeat. You do not need a huge portion to saturate. I am not telling you to get up hungry from the meal, of course not. I tell you – do not eat to the state of “gluttony”, when it already hurts to breathe.
Adaptation to the Mode
A dietary regime is required only for two categories of people, such as:
- Sick people
When we lose weight, we need a mode, without a regime. Why? The answer is ‘adaptation’. That is, getting used to the regime and, as a consequence, the plateau (pause in weight loss).
On our way to slenderness and health, we must not allow ourselves to get used to the diet. We will have to constantly surprise our body.
How and What to Do to Surprise the Body?
Play with carbs (remaining within the normal range, of course). Play with the proteins. Play with fats. What does it mean – to play? Change the balance slightly in one direction or another. Play with protocols of periodic fasting. Today, skip breakfast, and on Wednesday you can skip breakfast and lunch.
Create the illusion of a normal attitude to food. Normal, healthy people, without violations in relations with food, and with weight… these people never think about the regimen. They act completely intuitively. They want to eat – they eat, the do not want to eat – the skip a meal. They do what their healthy body tells them to do.
Now, we are slightly broken and on the road to fixing this breakage. At that, we can already live as healthy people. Are you willing to become a slender person? Live and act like a slender person.
For a while, we will do this knowingly, but very soon we will begin to hear and listen to the signals of our body, and learn to listen to them.