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originalgentlementrash · 18 days

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Embarking on a Journey to Health: A Beginner's Guide to Starting a Keto Diet

Introduction:

***Affiliate disclaimer*** This article contains affiliate links, if you click on the link and purchase the product I will receive a small commission form the product owner this is at no cost to you thank you Victor :)

Embarking on a journey towards a healthier lifestyle can be both exciting and overwhelming. Among the plethora of diet trends, the ketogenic diet has gained significant popularity for its potential to promote weight loss and improve overall health. However, starting a keto diet requires careful planning and understanding of its principles. In this comprehensive guide, we will delve into the basics of the ketogenic diet, providing you with practical tips and insights to kickstart your journey towards a healthier you.

Understanding the Keto Diet:

The ketogenic diet, often referred to as keto, is a high-fat, moderate-protein, and low-carbohydrate eating plan designed to induce a metabolic state called ketosis. In ketosis, the body switches from using carbohydrates as its primary fuel source to burning fat for energy. By drastically reducing carbohydrate intake and increasing fat consumption, the keto diet aims to promote fat loss, improve insulin sensitivity, and enhance overall metabolic health.

Getting Started:

Before diving into the keto lifestyle, it's essential to educate yourself about its basic principles and potential benefits and risks. Consult with a healthcare professional or registered dietitian to ensure that the keto diet is suitable for your individual needs and health status. Once you've received the green light, it's time to embark on your keto journey with confidence and determination.

Transitioning to Ketosis:

Transitioning to ketosis involves drastically reducing your carbohydrate intake while increasing your consumption of healthy fats and moderate amounts of protein. Aim to consume less than 50 grams of net carbohydrates per day, focusing on nutrient-dense, whole foods such as meat, fish, eggs, nuts, seeds, avocados, and low-carb vegetables. Be mindful of hidden sugars and processed carbohydrates lurking in packaged foods, sauces, and condiments.

Meal Planning and Preparation:

Meal planning is essential for success on the keto diet, as it helps you stay on track and avoid temptations. Plan your meals and snacks in advance, focusing on balanced combinations of protein, fats, and low-carb vegetables. Experiment with keto-friendly recipes and meal ideas to keep your taste buds excited and satisfied. Batch cooking and meal prepping can save time and effort during busy weekdays, ensuring that healthy keto options are readily available when hunger strikes.

Navigating Potential Challenges:

Starting a keto diet may come with its fair share of challenges, including keto flu symptoms, cravings, and social pressures. Stay hydrated, replenish electrolytes, and consume adequate sodium, potassium, and magnesium to alleviate keto flu symptoms such as fatigue, headaches, and muscle cramps. Find creative ways to satisfy cravings for sweets and carbohydrates, such as incorporating keto-friendly sweeteners and indulging in low-carb treats in moderation. Communicate your dietary preferences and goals with friends and family, and seek support from online communities and forums to stay motivated and accountable.

Monitoring Progress and Adjustments:

Tracking your progress is crucial for staying motivated and making necessary adjustments along the way. Keep a food journal or use mobile apps to monitor your daily food intake, macronutrient ratios, and physical activity levels. Pay attention to how your body responds to the keto diet, including changes in energy levels, appetite, and weight loss progress. Adjust your dietary approach as needed, making modifications to your macronutrient ratios, calorie intake, and meal timing to optimize your results and overall well-being.

Maintaining Long-Term Success:

Achieving long-term success on the keto diet requires commitment, consistency, and a balanced approach to nutrition and lifestyle. Embrace the journey as a learning experience, and focus on building sustainable habits that support your health and well-being in the long run. Be patient with yourself, celebrate your victories, and learn from setbacks along the way. Remember that the keto diet is just one tool in your toolbox for achieving optimal health, and it's essential to listen to your body and make adjustments as needed to support your individual needs and goals.

Conclusion:

Starting a keto diet is an empowering step towards reclaiming control of your health and well-being. By understanding the principles of the ketogenic diet, planning your meals mindfully, and staying committed to your goals, you can embark on a transformative journey towards a healthier, happier you. Embrace the process with an open mind and a willingness to learn and adapt, and you'll be well on your way to achieving lasting success on your keto journey.

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ketolifestyleworld · 7 months

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Beginners Guide To Starting A Keto Diet - How To Start The Ketogenic Die...

I’ve been doing the keto diet for a while now and wanted to share my ultimate beginner's guide to keto at www.Ketolifestyleworld.com

Get a curated collection of delectable keto recipes and a 7 day Keto diet mini-course for 100% free with Insider tips to kickstart your journey

#ketogenic diet principles #how to do keto diet #keto diet for weight loss #lose weight with keto diet #how to start keto diet #keto diet for losing weight #how does low carb diet work #low-carb diet

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authenticsolutionss · 8 months

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Here's a breakdown of Intermittent Fasting and the Ketogenic Diet: Intermittent Fasting (IF) What it is: Intermittent fasting involves cycling between periods of eating and fasting.

click here

The most common methods include the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, and the 5:2 method, where you consume a very low-calorie diet for two non-consecutive days a week and eat normally on the other five days. Benefits: Weight loss Improved insulin sensitivity Enhanced mental clarity Cellular repair and autophagy Ketogenic Diet (Keto) What it is:

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to get your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Benefits: Weight loss Improved mental focus Stable blood sugar levels May help in managing certain medical conditions like epilepsy Combining IF and Keto How it works: Both intermittent fasting and the ketogenic diet aim to shift your body's metabolism towards fat burning.

Click here

Combining them can amplify the benefits of each. Considerations: Start gradually to allow your body to adapt Monitor your nutrient intake to ensure you're getting all the essential vitamins and minerals Consult a healthcare provider, especially if you have pre-existing medical conditions Benefits of Combining: Accelerated weight loss Enhanced mental clarity Improved metabolic health Precautions Not suitable for everyone, especially those with certain medical conditions, pregnant or breastfeeding women, and children. Combining intermittent fasting (IF) with the ketogenic diet can offer synergistic benefits, but it's important to approach it carefully to ensure you're doing it in a healthy and sustainable way. Here are some tips for successfully combining the two: Start Slowly Ease into Fasting: If you're new to intermittent fasting, start with a shorter fasting window, such as 12 hours, and gradually work your way up. Adapt to Keto First: Before incorporating fasting, give yourself time to adapt to the ketogenic diet

. This will make the transition easier. Plan Your Meals High-Quality Fats: Focus on getting your fats from high-quality sources like avocado, olive oil, and fatty fish. Adequate Protein: Ensure you're getting enough protein to maintain muscle mass. Low-Carb Veggies: Fill up on low-carb vegetables to get essential nutrients without going over your carb limit. Monitor Nutrient Intake Micronutrients: Pay attention to essential vitamins and minerals. Consider taking supplements if necessary.

Hydration: Fasting and ketosis can both lead to dehydration. Make sure to drink plenty of water and consider adding electrolytes. Listen to Your Body Hunger Cues: Don't ignore signs of extreme hunger or fatigue. These could be indicators that you need to adjust your approach. Rest and Recovery: Make sure you're getting enough sleep and not over-exerting yourself physically.

Consult a Healthcare Provider Medical Supervision: If you have any pre-existing health conditions or are taking medication, consult a healthcare provider before combining IF and keto. Regular Check-ups: Consider regular blood tests and check-ups to monitor how the combined approach is affecting your health. Experiment and Tweak Adjust Fasting Windows: You may need to experiment with different fasting windows to see what suits you best.

Carb Cycling: Some people incorporate periodic higher-carb days to make the diet more sustainable. Be Mindful of Exercise Timing: Try to time your workouts around your eating windows.

Type of Exercise: While high-intensity workouts may be challenging when fasting, lighter exercises like walking or yoga can be beneficial. Combining intermittent fasting with the ketogenic diet can be a powerful way to achieve your health and fitness goals, but it's crucial to do it in a balanced and informed manner. Always consult a healthcare provider for personalized advice.

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ketodietmethod · 1 year

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iwatcheditbegin · 2 months

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Being in Ed recovery is honestly so frustrating when I’m constantly bombarded by my illness being normalized

The very same behaviors I did and was called crazy for are praised when others do it. The same exact behaviors

#tw ed mentioned #tw ed #so much of it #others in my own family #how is intermittent fasting not skipping meals #how is keto not just as restrictive as a restrictive ed you’re cutting out entire food groups #the crazy amount from bodybuilding community that’s so normalized too bc ppl don’t look a certain way #and I’m not gonna get into how many ed start bc people try things like very restrictive diets or IF #I’m around this talk constantly and Its so triggering #it compared to addiction a lot but unlike addiction the actual behaviors are so glamorized and the treatment result is shamed #my cousin was going on about if and only eating 700 cal while running 5 miles a day / it’s praised #I’m not saying everyone who does this has ed but it is the same exact behaviors #tw ed recovery

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authenticsolutionss · 8 months

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How To Start a Keto Diet: Click here to get my diet plan: https://bit.ly/3EHC5zf Welcome to our guide on How to Start a Keto Diet as a Beginner! Are you new to the keto lifestyle and wondering where to begin? You've come to the right place! This video will walk you through the essential steps on how to start a keto diet. Let's dive in! Step 1: Understand the Basics The ketogenic diet is a low-carb, high-fat diet. The goal is to shift your body into a state of ketosis, where it burns fat for fuel. Step 2: Know Your Macros Carbs: 5-10% Proteins: 20-25% Fats: 65-75% Step 3: Grocery Shopping Stock up on keto-friendly foods like avocados, meats, and leafy greens. Avoid sugar and starchy foods. Step 4: Meal Planning Plan your meals around your macros. Use keto recipes to keep things interesting. Step 5: Track Your Progress Use apps or a food diary to track your macros and calories. Monitor how you feel and adjust as needed. Key Takeaways Learning how to start a keto diet is simple if you follow these steps. Consistency is key. Enjoy the journey and the new, healthier you! We hope this video helps you understand how to start a keto diet as a beginner. Don't forget to like, share, and subscribe for more keto tips!

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iketo4u · 1 year

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Try this family-friendly weekday recipe for chicken taco casserole, which is keto-friendly. This dish, made with shredded chicken, taco seasoning, and a variety of delectable toppings, is sure to please everyone.

Why You'll Love This Recipe? This recipe combines tasty, whole ingredients like shredded rotisserie chicken and shredded cheese with great flavors.

Furthermore, it can be altered! By adding your own toppings, you may make this dish uniquely yours, or let everyone at the dinner table choose their own.

I therefore highly recommend my keto chicken taco casserole if you're looking for a quick and simple supper that will satisfy everyone.

Learn how you prepare this delicious keto at home.

#keto #diet plan #keto recipes #keto cooking channel #ketofood #keto diet #low carb #ketoweightloss #weight loss recipes #lose weight #clean eating #losing weight #how to start keto #lazy keto diet #lazy keto recipes #keto chicken #keto diet for beginners #keto diet for weight loss

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ketodietmethod · 1 year

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healthpro786 · 30 days

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Simple meal plan to lose weight

Losing weight can often seem like a daunting task, but with a well-designed simple meal plan, achieving your goals becomes more manageable and sustainable. In this article, we'll delve into the essentials of creating an effective meal plan tailored for weight loss.

Introduction

Embarking on a weight loss journey requires a clear strategy, and a simple meal plan serves as the cornerstone of this strategy. By structuring your meals around healthy choices and portion control, you can achieve sustainable weight loss while nourishing your body.

Understanding Weight Loss Basics

To effectively lose weight, you must create a caloric deficit, meaning you burn more calories than you consume. This deficit can be achieved through a combination of diet and exercise. However, diet plays a crucial role, and a simple meal plan helps you manage your calorie intake.

Macronutrient Balance for Optimal Fat Loss

In addition to managing calories, it's important to focus on the quality of your food. A balanced meal plan should include adequate protein, healthy fats, and complex carbohydrates. Protein supports muscle growth and repair, while fats and carbs provide sustained energy.

Designing Your Simple Meal Plan

Setting realistic goals is key to success. Aim to lose weight gradually, typically 1-2 pounds per week, which is both safe and sustainable. Choose nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables to fuel your body.

You may have a look to this plan for better results.

Choosing Nutrient-Dense Foods

Opt for whole, minimally processed foods that are rich in vitamins, minerals, and fiber. These foods not only keep you full longer but also provide essential nutrients that support overall health and metabolism.

Meal Prep Tips for Success

Meal prep is a game-changer when it comes to sticking to a meal plan. Dedicate a day each week to batch cooking meals and portioning them into containers. This saves time and ensures you have healthy options readily available.

Batch Cooking for Efficiency

Prepare large quantities of staples like grilled chicken, brown rice, and roasted vegetables. Use these as building blocks for various meals throughout the week, such as salads, stir-fries, and wraps.

Portion Control Techniques

Invest in portion-control tools like measuring cups and food scales to accurately measure servings. This helps prevent overeating and keeps your calorie intake in check.

Sample Meal Plan

Let's explore a sample meal plan for a day that promotes weight loss:

Breakfast Ideas:

Greek yogurt with berries and nuts

Oatmeal topped with sliced bananas and a drizzle of honey

Lunch Options:

Grilled chicken salad with mixed greens and vinaigrette

Quinoa and vegetable stir-fry

Dinner Recipes:

Baked salmon with roasted sweet potatoes and steamed broccoli

Lentil soup with a side of whole-grain bread

Healthy Snack Choices:

Hummus with carrot sticks

Apple slices with almond butter

Incorporating Variety and Flavor

Maintaining interest in your meals is crucial for long-term adherence to a meal plan. Experiment with different cuisines and cooking methods to keep things exciting.

This plan may guide you for better results.

Experimenting with Different Cuisines

Explore international cuisines like Mediterranean, Asian, or Mexican, which often feature flavorful dishes made from wholesome ingredients.

Using Herbs and Spices for Taste

Enhance the taste of your meals without adding extra calories by using herbs, spices, and citrus zest. Fresh basil, cilantro, cumin, and lemon juice can transform a simple dish.

Hydration and Its Role in Weight Loss

Staying hydrated is essential for weight loss. Aim to drink plenty of water throughout the day, as it helps boost metabolism and reduces hunger.

Choosing Healthy Beverages

Limit sugary drinks and opt for water, herbal tea, or infused water with citrus slices and mint. Avoid excess caffeine and alcohol, as they can interfere with your weight loss efforts.

Tracking Progress

Keep track of your meals, snacks, and beverages in a food journal. This helps you identify patterns, track your progress, and make necessary adjustments to your meal plan.

Monitoring Weight Changes and Adjustments

Regularly weigh yourself and assess how your body is responding to the meal plan. Adjust portion sizes or food choices as needed to continue progressing towards your weight loss goals.

Overcoming Challenges

Cravings and social situations can present challenges during your weight loss journey. Plan ahead by having healthy alternatives on hand and practicing mindful eating in social settings.

Dealing with Cravings and Temptations

Find healthier substitutes for your favorite indulgences, such as dark chocolate instead of milk chocolate or air-popped popcorn instead of chips.

Managing Social Situations

Communicate your goals with friends and family to gain support. Offer to bring a healthy dish to gatherings or focus on socializing rather than solely on the food.

Conclusion

Achieving weight loss through a simple meal plan is not only feasible but also rewarding. Celebrate your milestones along the way and embrace these healthy eating habits for long-term success. By prioritizing nutrient-dense foods and mindful eating, you'll not only shed pounds but also improve your overall well-being. You can Start your journey towards a healthier future today!

Disclosure:

Some of the links in this article are affiliate links, which means I may earn a commission if you purchase through those links.

#Simple meal plan to lose weight #Instant Pot Keto #fat loss #keto diet #keto diet plan for beginners #How to Start a Keto diet

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living-our-best-life · 9 months

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#keto diet #keto meal plan #ketogenic diet #keto recipes #how to start keto #keto guide for beginners #keto tips #low-carb diet #weight loss on keto #keto

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irfana-1 · 10 months

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#keto diet for beginners #how to start eating healthy #healthy.eating tips #diet tips #lose weight pills #nutritionist near me #nutritionists #diet coke #diet coca-cola #diet pills #meaning of deity

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healthnews101 · 2 years

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Simplifying Ketogenic Diet: Back to the Basics

Ketogenic Diet has been a popular and trendy diet for weight loss for several years now, and used for managing certain medical conditions for even longer than that. The great thing about the ketogenic diet, which focuses on very low carbs, high fat, and moderate protein, is that it is a simple diet. The only “rules” to follow is to keep your carbs low in order to stay in the state of ketosis.…

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#how to start the keto diet #keto diet explained #what is the keto diet #what ketogenic diet #what to eat on keto

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chicago-pd-is-weird · 1 month

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Jay Halstead x Fem!Reader

TW: main theme of eating disorders, reader has a panic attack

Requested by: @sorry-i-spaced

You walked into the bullpen, settling down at your desk for the day. You'd gotten there fairly early, early enough to be the only one there, aside from Adam. Seeing as he'd been having issues at home, he seemed to spend more and more time at work. You nodded to him. "Hey Adam, good morning."

"Morning, (Y/N)," he responded, humming as he looked up from the computer. "You're in early."

You shrugged. "I could say the same thing about you." You shook your head, getting logged on to the computer and working on some reports you had in your desk tray.

A few moments later, Adam scoffed at something on his computer, making your eyes jump up to him. He looked to you. "You see these new dieting trends?"

You took in a short breath, but shook your head, trying to play it off as you looked back down. "No, I don't follow that stuff."

Anymore.

Sometimes you missed it, in a way. You didn't miss the suffering, the growl of your empty belly, or the feeling of eating only lettuce for lunch. But you missed feeling skinny. You missed being able to fit in a size 2 pant and an XS tshirt. You missed getting compliments, people asking if you'd lost weight, and bonding with people over it. It was so unhealthy, and yet, you'd made multiple 'friends' that way.

"It says here a juice clense and intermittent fasting can help you lose twenty pounds within a month. That's insane!" Adam laughed.

"Yeah," you mumbled, trying to seem as disinterested as possible. You remembered all of your therapy techniquies, trying to calm yourself down and tune Adam out. He dropped it for a while, just scoffing at his computer every now and then as he seemed to deep-dive on some articles. Obviously, he had too much time on his hands. You wished Voight was there to assign the man some work.

An hour or so later, the others started to pile in. Hailey arrived and so did Antonio, the two of them chatting about boxing or something of the like. You hadn't really been paying attention, until Adam spoke up again. "Hey, guys, look what we found earlier."

We? No, not we. You.

You huffed, trying not to let Adam get to you. It was just a touchy subject. It wasn't his fault, he didn't know, but it hurt you nevertheless. You just wanted the conversation to be over.

"Juice clense and fasting?" Antonio shook his head. "Nah, they got it all wrong. If you're going to diet, you have to go Keto."

"Antonio, that's so 2009," Adam mocked, rolling his eyes.

"Hey, Laura was on it for a while," he shrugged. "I think she lost a few pounds, but she gave it up after a while. It's hard to just cut out certain things."

"How about we cut out this conversation?" You growled from your desk, not looking up. "Bad for your health."

"Yo, (Y/N), what's your problem?" Adam asked, all three of them looking to you. "Not like we're actually doing it. Just talking."

"Yeah, well, some people do it. It's not funny, either." You looked up with the hardest glare you could muster, hoping your eyes weren't glossed over with tears.

Hailey, who hadn't truly joined the conversation until now, looked to Adam. "She's right, you shouldn't even be looking at that stuff at work. They're all gossip articles." She shrugged and moved to her own desk to get busy. Anotnio went to his own desk too, leaving Adam alone with your glare.

Jay walked in just a moment after, looking around at the silence in the bullpen, then sitting at his own desk. Kim and Kevin soon followed suit, walking in and chatting about some new trend on TikTok. You ignored everyone, just keeping your head down and finishing your case reports. Then, you went to the bathroom. When you came back, you could hear Adam talking to Hailey about you, wondering what was the issue.

Since you'd been dating Jay, Hailey had become like a sister to you. Hailey was practically ignoring Adam's asks. "Come on, Hailey, what's her problem today? She's been grumpy since she came in. Jay? Did you not satify her last night or something?"

"That's enough, Adam," Hailey huffed, shaking her head. "I don't know what's going on, but it's obviously none of our business if she didn't tell us. Drop it."

"Adam, dude, shut up for once in your life," Jay chimed in, shaking his head. "Just let it be. If you pissed her off, she'll come talk to you later."

"Dude, what did I do? All I wanted was to make conversation," Adam huffed. "Why did she come in so early anyways, huh? Did you piss her off first and she's taking it out on me?"

Jay stood from his desk. "Alright, shut up right now, Ruzek, or I'll lay you out in the middle of the bullpen."

Adam stood from his desk, huffing. "Yeah, I'd like to see you try, Halstead."

"Alright, that's enough," Antonio said, standing himself. "I'll lay the both of you out on your asses if you don't both sit down and shut up." He shook his head. "Ruzek, why don't you go check on this?" Finally, someone had found Ruzek something to do. You thanked your lucky stars Antonio was there. He had always stood up for you, even if you weren't close friends. Antonio handed Adam a paper with about twenty names. "Take Kevin with you."

Kevin looked up. "Hey, what did I do to deserve that?"

"Nothing," Anotnio said with a shrug. "It's not a punishment for you. Just go, now."

The two men looked at one another, then left together down the stairs. You sighed in soft relief, still standing against the doorway back into the bullpen. You looked at the four people left, nodding as Hailey met your gaze. You sat back down at your desk as if nothing had happened. You were relieved not only to have some peace and quiet, but to have the instigator removed. Adam wasn't a bad guy, but he was definitely still immature, being practically the youngest on the team. He didn't know how to pick up on social cues the way Hailey or Antonio did. It was his biggest downfall.

Some time later, Voight came into the office, having been at a ComStat meeting all morning. He looked around, seeing the silence, then hummed as he shoved his hands in his pockets. "So, I'm two officers down and the rest of you are silent? What's going on?"

Antonio looked up. "I sent them out to drop anchor on some streets we suspect trafficking patterns run through. Do we have a case?"

"No," Voight said, humming and looking to you, Jay, Hailey, and Kim. "What about the rest of you?"

"Finishing some reports, Sarge," Jay said, motioning to the stack on his desk.

"I'm helping with that," Hailey confirmed.

"Filing," Kim said from the filing cabinets near Antonio.

"I just finished my reports a few mintures ago," you said with a shrug. "If there's anything I can help with, let me know."

Voight hummed, then nodded and walked through to his office, motioning Antonio with him. The two shut the office door and talked, but they couldn't be heard behind the wood and glass encasing Voight's desk. You hummed and moved over to Jay's desk. "Need another hand?"

Jay hummed. "No, I think we've got it." Kim moved past the two of you to hit the restroom, leaving you and Jay and Hailey in the bullpen alone. "You okay?" Jay asked softly. "Listen, I know with this morning and everything, and I don't know what Ruzek did but-"

"It's fine," you cut him off with a soft sigh. You hadn't wanted conversation, you'd wanted work.

"It doesn't seem fine," Jay protested, putting a gentle hand on yours. "And about this morning-"

"You wouldn't understand," you mumbled, pulling your hand away. You didn't want to talk about the morning or about Adam. You just wanted to distract yourself.

Jay thought for a moment, ready to protest before realization washed over his face. "Oh... Did Adam say something about your body?"

"No, no, he..." You sighed. "It's fine. It's all fine, Jay."

"He was talking about some new diet fads or something," Hailey chimed in softly, meeting Jay's eyes and giving him a look.

Jay nodded to Hailey, then looked back to you. "You sure you don't want to talk about it?"

You shook your head and went back to your desk, trying to work on your therapy techniques again, then left your desk to go to the locker room without a word.

"(Y/N)," Jay said softly, a soft hand placed on your cheek. He ran his thumb over your cheekbone, which was fairly prominent. You pulled away slightly.

"S-Stop, you'll ruin my makeup."

"You don't need the makeup or the diet. You are beautiful."

"You'll never understand, Jay. Society just doesn't treat men the same way." You sighed wiping the tears from your eyes as you pulled on the pants. You'd been trying to get into the size 0 pants for as long as you could remember, and it was frustrating you that you couldn't get them completely on or buttoned.

"This isn't healthy for you, (Y/N). You don't need to be a size 0 to earn my love."

You let out a scream of frustration when you couldn't pull the pants up all the way. "Fuck! I'm just not losing enough weight!"

"(Y/N), please, please listen to me," Jay begged, walking over and prying your hands off the jeans. "This isn't healthy. You're not healthy. Please, stop trying to be like this. I love you, and I always will no matter what. You could be a size 100 and I would still love you."

You clung to the jeans like they were your life force, but when Jay finally got your hands off them, you hit his chest, then clung to him, sinking into his arms and to the ground. He knelt with you, holding you tightly to his chest, stroking your hair and rocking you slowly.

"I hate myself..." you mumbled. "I hate my body... I'm not skinny enough..."

"That's not true," Jay whispered in reply. "Your body doesn't define who you are... Running ten miles a day and starving yourself isn't healthy. If you don't stop, you won't have a body to hate, and I won't have anyone to give my love to."

You sobbed into his shoulder, still clenching fistfulls of his shirt. Finally, he coaxed you out of the state you were in, took the pants off you, and helped you into some sweatpants that were a size 4, which were big on you at that point. He picked you up with concerning ease and took you to the living room, settling you down and kissing your face. A bit later, he brought in some food he'd made, some chicken and gravy and biscuts with vegetables mixed in. Then, he sat beside you and handed you a small plateful. As much as he wanted to give you a normal or even large portion, he knew it wouldn't be right. He knew you had to start small. "Here," he said softly.  "You don't have to eat all of it, but can you please at least eat a few bites?"

You sighed, but nodded. Jay had been so gentle with you and never really frustrated. He hadn't seen how bad it was until you'd started dating a few weeks back. It hurt him to see you like this, you could see it in his eyes, but you didn't know any different. High school had ruined you, and you'd been spiraling out of control since then. You took a bite of the delicious food Jay had made. You had to force yourself to do it, but the smile that came to his face when you did was more than enough to get you to take another. You loved him, truly, and wanted to get better, for him.

You sighed as you sat in the locker room, trying to keep yourself from crying too loudly. It had gotten to you. You now wore a size 8, and were in a generally healthy state. Sometimes you'd forget to eat or skip meals because you were working, but Jay always made sure to catch you if that happened.

You were terrified now, because the fight that morning had really hurt you and then you'd taken it out on Adam. It wasn't his fault, but he had triggered a fight or flight within you. You swallowed hard and tried to breathe, feeling a panic attack coming on. You moved to the wall shakily and sat down, just in case you passed out. You tried to control your breathing, breaking out into sobs.

"(Y/N), it's been forever since we had a night out. Come on, let me take you out to a fancy restaurant or something."

"Jay, I hate fancy restaurants." You rolled your eyes with a small huff. "What's wrong with having a night in?"

"We just go to work and come home. We never go out together."

"We go to Molly's all the time. More than I'd like to. I'm practically an alcoholic because of you, and it makes me gain more weight." You huffed and turned from the counter to look at him. "I never drank before I met you. Now we're there like every other night. Sometimes more."

"Well, yeah, because we never go anywhere or do anything. I can't be cooped up all the time."

You shrugged. "Then go out and do things. I don't see the problem."

"The problem is I'm not doing them with you. I want to do things with you, (Y/N)."

“And you know I hate going out. People look at me funny.”

“No they don’t!” Jay raised his voice at you. “And even if they were, you know I’m here for you! I’d never let anyone get away with hurting you!”

“Jay!” You yelled, huffing again. “I’m too fat to ever look good going out! I don’t want to go to some fancy restaurant and wear a dress! My makeup never looks right and I look dumb!” You slammed down the plate with your toast on it, shaking your head. “Forget this! I can't eat breakfast in peace even if I wanted to!” You grabbed your jacket, badge and keys, leaving from Jay’s apartment, despite his protests and apologies. You ignored him, then left for the district, the only other place you felt safe outside of your own apartment.

You tried to breathe deeply, but it was so hard. Between your fight with Jay and the ordeal with Adam, you just wanted to shrink into a ball and disappear. You sobbed, trying to keep yourself quiet as you spiraled into your own mind and thoughts.

Suddenly, there was a hand gripping your arm. "Breathe, breathe, (Y/N)," came a familiar woman's voice. You looked up, seeing Hailey through your tears. "Breathe in, as deep as you can. Come on, I've got you."

You breathed in as deeply as possible, but it wasn't deep enough. You breathed out, but back in fairly quickly, trying to catch that deep breath you desparately needed.

"Good, good," Hailey cooed. "Good, (Y/N), breathe."

With Hailey's help, you calmed down within a few minutes. You were able to breathe again, although your head was spinning. You looked up at Hailey, who simply held you by the shoulders now. You sniffled and nodded to her. "Thanks..." you mumbled.

"(Y/N), I've never seen you like this. What's going on? What happened this morning?"

You swallowed hard, getting up with her help and steadying yourself. You sighed, shaking your head. "Jay and I... We're just different. I don't like to be around people, you know? Not in public or at fancy places. I just want to be with him or my friends, like you. People I know won't judge me..." You shrugged.

"Judge you for what?"

Tears came back to your eyes as you wrapped your arms around yourself. "For... For my body..." you mumbled.

"What do you mean, (Y/N)? None of us would judge you based on how you look."

"I-I was really bad for a while... Before I met Jay, and before he helped me get into intelligence... Before I met you..." You sighed shakily, looking to Hailey. "I just... I had a really bad disorder..."

Hailey seemed to understand a bit, nodding. "We would never think of you as anything less than what you are: smart, confident, beautiful. I know Jay feels that way, and so does everyone else in the unit."

"It's all fake," you mumbled.

"Fake it until you make it," Hailey replied with a hike of her shoulders. "Maybe you can compromise with Jay on this. He wants to go out, you want to stay in, maybe there's some kind of middle ground."

"Like what?"

She hummed, thinking for a moment before nodding. "I'll tell Jay what I'm thinking, and you give it a chance, okay?"

You looked to Hailey, skeptical of whatever it was, but nodded. "Alright..."

"And about Adam?"

You sighed. "I was... I was stressed from this morning with Jay and on top of that, he was talking about diet culture and... Those were the types of articles I read about in tabloids in high school... You know, the fads? I didn't... I couldn't listen to that. After this morning, I-I just wanted to leave and be safe, and then I felt attacked again, like temptation to go back to that place... I don't know... It just hit somewhere too close to my soul." You sighed. "I'll apologize when I see him next, I-I just couldn't take his constant talking this morning."

"Hey, we all have a hard time tolerating him on a regular basis, let alone with you going through something like this. You don't have to apologize; you were only defending yourself."

You shrugged again. "I was still mean. I'll apologize and just tell him it bothers me."

"Okay," Hailey said with a small nod. "Alright. Do you need another minute?"

"No, I'm good." You stood, wiping your face and then taking a deep breath.

Adam and Kevin came back in after lunchtime. You hadn't moved from your desk for lunch but, like most days, Jay had left with Hailey to get lunch and come back with a to-go container with a small meal in it. Jay walked in and set it on your desk, then leaned down and gave you a small kiss to your temple before returning to his desk without a word. You nodded a small thanks as you looked up at him, then your eyes returned to your paperwork. You typically did this, either ate in the office or not at all. You used to leave the office to eat in your car, but as you gained relationship with the team, you became more comfortable eating lunch around them.

After Jay came in and everything was settled, everyone went back to their respective "busy work," seeing as there just wasn't a case to handle that day. Even Sergeant Voight looked bored, eyes glazed over as he stared at the computer in his office.

You looked up to Adam, waiting for the right time. He looked up and caught your eyes, you silently nodding to him and getting up, moving toward the interrogation rooms. As you moved into the viewing room, Adam was on your heels. "Hey, look, (Y/N), what happened this morning-"

You shushed him, shaking your head with a soft sigh. "I wanted to apologize. I was very rude toward you. It's just that... Things... Things like that bother me. Stuff about eating and diet culture and that kind of stuff... I just don't like it, okay?"

Adam's eyes softened a little as he looked at you. "(Y/N), I'm sorry, I had no idea."

"I was taking my anger out on you this morning, and it wasn't right, and I am very sorry, Adam. Look, you're a good guy and I shouldn't have been so rude to you, no matter what I felt."

Adam nodded and put a soft hand on your shoulder. "I'm sorry too, I didn't realize it was making you upset. I need to do better with that stuff. I shouldn't have been talking about it, and I won't again. I understand now that it's a touchy subject for you. I didn't mean to upset you. Again, I'm sorry."

You nodded and offered a small smile. "I'm glad it's all okay now."

"Me too." He pulled you into a short embrace, squeezing you softly. "And hey, for what it's worth, you look nice today."

You laughed, snorting a little at his remark. "Is that all, Ruzek?" You punched his shoulder. "Get out of here."

He chuckled and put his hands up, walking backwards and out the door, back toward the bullpen. You took the chance to use the bathroom before going back as well, sitting at your desk and finishing up your tasks while eating your lunch.

When the day came to a close, you stood and grabbed your jacket, looking to Jay as he approached your desk. "Hey," he said softly, low enough that the others wouldn't be able to hear. "Let's get out of here. We'll make a stop at your place, then I want to take you somewhere."

You sighed a little at the thought, glancing to Hailey who smiled and nodded at you, then looking back to Jay. His puppy-dog eyes pleaded you to say yes. You finally nodded. "Alright. You can follow me home. I'll just park and change, then I'll be back out to meet you."

"Perfect, I'll stop at my place on the way to grab a few things and meet you there." Jay smiled softly, glad you'd agreed to it.

When you got into Jay's truck outside your house, you hummed. "So, what is Hailey's crazy plan this time?"

Jay smiled and shook his head. "It's a surprise. I can't tell you yet."

You looked to him. "You're not taking me anywhere fancy, are you? Cause I dressed in sweats for a reason."

He laughed, looking over at you and grabbing your hand. "I would take you anywhere in sweats. You're beautiful no matter what."

You couldn't help but smile, bringing his hand up to your mouth and kissing his knuckles. Despite your disagreements, you loved Jay with your whole heart. No argument, despite how much it affected you, would ever change the love you held for him. He pulled your hand toward him as he drove, reciprocating the kiss to your knuckles. You smiled again, moving across the center console to lean against him. You just wanted to be close to him, and you hoped wherever he was taking you would allow you to do that.

You rode beside Jay in gentle silence for a while as he finally turned into a fast food place. You furrowed your eyebrows, sitting up in your seat and looking up at him. "A fast food place?"

"This isn't our final stop, just stay here a second." He got out of the truck, leaving you inside. Truthfully, you were fine with being in the truck as opposed to inside the store, but you missed Jay's warmth sitting beside you. In his place, you turned on the heater and let the vents circulate hot air into the car. You hummed at the warmth, closing your eyes and leaning your head back. Jay came back about ten minutes later, a bag in hand. He set it in the back set before getting in and kissing your cheek. "Alright, ready?"

"Yeah," you replied, still soaking in the heat. Jay rolled down his window, allowing you to keep the heat on while he stayed a bit cooler. You didn't mind, as it also circulated in some fresh air. It was nearly fall, so the nights were getting cooler, but not cold yet.

Some time later, you noticed Jay had taken you to the outskirts of the city. He parked his truck at a local park, away from the hustle and bustle. You furrowed your brow as he turned off the truck, the heat leaving you. You looked to him for an explanation, but he didn't say anything. He simply smiled as he got out, moving to your side to help you out (which you didn't need, but it wasn't unwelcomed). He then helped you up onto the bed of the truck, following. He had a goofy grin on his face as he laid out several pillows and blankets, enough for the both of you to be comfortable and warm. Then, he grabbed the food from the cab and laid it out, helping you to sit down. "Ta-da," he said with a small grin.

You couldn't help but smile at his smile, shaking your head. "A truck bed dinner and cuddling?"

"This way, we're alone and can eat and lay here in peace, together, but we're also not at home."

You hummed. "Hailey is a genius."

He laughed and nodded. "Yeah, she's pretty great for coming up with this one. And best part is, we can go anywhere, so I'll never get tired of being in the same place, but you'll always be comfortable."

You smiled again, this time wider. "Yeah, this is perfect."

"I'm glad you think so." He motioned to dinner. "Now eat, and then we can lay back and watch the stars."

You scooched over to be closer to him, leaning into his side as you ate, humming. "It's perfect, Jay."

He rubbed your back, kissing the top of your head. "Anything for you, beautiful."

#chicago pd #x reader #fanfiction requests #chicagopd #jay halstead x reader #jay halstead #detective jay halstead #cpd

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ms-demeanor · 7 months

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I went diabetic earlier this year, since then I've had far more serious health concerns to really focus on it. I've listened to my primary care and reduced my average a1c from 13 to 7. I've recently been looking into diets and what not that are the best. Currently, I'm trying to cut out all carbs, on my doctor's orders. What I'm seeing though is that a plant based diet is best. It looks like a ketogenic diet is what my doctor wants me to follow? I've watched videos on both diets and I don't know, I agree with you that keto is evil. What are your thoughts about this?

I am not a medical professional so i can't give you medical advice, but I'd say that you should ask your doctor for a referral to a dietician (an RD or an RDN, NOT a "nutritionist" - RD/RDN are protected terms that mean they have completed specific training and have specific board certification) and ask the dietician for advice on your specific dietary needs for your specific medical conditions.

What I can say is that trying to cut all carbs is pretty dangerous - not only is it a macronutrient that our body uses as the most available fuel for your body processes (we *can* get fuel from protein and fat, and ketones can *theoretically* replace sugars for energy but nobody is actually sure how long our bodies can do that and we know it's a LOT less efficient, it's supposed to be less efficient, and what that means is it makes a lot of people feel exhausted when they try it because they literally have less available energy) but also there are certain nutrients that are fortified in the US that are going to be hard to get if you're cutting carbs completely. The example that I always use is folate, because when I had to cut wheat out of my diet (i have grain allergies and celiac disease) I didn't know to supplement it and ended up with a form of anemia and stuff like "fainting" and "dizziness" and "low oxygen saturation."

Which is part of why massive diet changes should be undertaken with the assistance of a dietician! That's why I started studying nutrition! Because nobody supervised my medically necessary diet changes and it went very poorly!

Your GP very likely doesn't have a ton of training on nutrition, and is even less likely to have training on nutrition specific to your condition. If your GP is telling you to cut all carbs, they are telling you to do something dangerous and not nutritionally sound (even really restrictive keto diets call for 20g of carbs a day). Ask either them or your endocrinologist for a referral to a dietician (again, you are looking for a Registered Dietician or a Registered Dietician Nutritionist, RD or RDN, NOT just 'nutritionist') who is familiar with helping diabetics manage their nutrition.

Now, all of that said, in the choice between two fairly restrictive diets I will always say to try the one that requires less effort. It is much easier to eat a plant-based diet long term than a keto diet, and it is vanishingly unlikely that you are going to end up protein deficient (the primary concern for most people who are starting plant based diets, and it's just not all that likely - we need a lot less protein than a lot of people seem to think; though if you're going completely vegan you do need to be careful to supplement your B vitamins and to ensure that you're getting plenty of omega fats)

Because the thing is, for a diet to "work" you have to be on that diet forever. If you stop being on that diet, and stop adhering to its restrictions, whatever benefits exist for that diet go away. So the best diet for *anybody* is one that will provide them with the nutrients they need in a way that they can access regularly and affordably, that they enjoy eating and can comfortably maintain for long periods of time, and that includes a variety of fruits and vegetables because the only diet advice that is nearly universally applicable is that people should be eating more fruits and vegetables and they should be eating a wider variety of them.

I am not a fan of "diets" as a concept and I think that people should think of nutrition in terms of "my diet" not "the diet that is meant to be one-size-fits-all for millions of people that I am attempting." Your diet is what you eat and drink, and that is what you should be looking at adjusting. If you want to reduce carbs in your diet it's better to tweak your consumption than it is totally replace your diet with a one size fits all keto diet. If you want to increase fat in your diet it is better to tweak your consumption than it is to replace your diet with a one size fits all atkins diet. If you want to go plant based I think it is better to start by adjusting your diet to include more plants and to slowly replace animal based products than by trying a one size fits all vegan diet right out of the gate. You can always (and should!) make adjustments to what you eat as circumstances change and you may end up at a vegan diet or a low carb high fat diet and find that that works for you, but part of the reason that I think nutrition studies on diets are so screwy and hard to pin down is because your body is going to *flip the fuck out* when you change from, say, an average american diet to a study-provided Mediterranean diet for a 12 week experiment. If you drastically change your diet all at once and get good results immediately it's very hard to say if those results will be lasting because your body may just adjust to the "new normal" of your diet six months down the line.

But like seriously if your GP is telling you to cut all carbs you need to see a person who specializes in nutrition, and to prepare for your appointment with that person you should make a list of your goals (for you it sounds like you want to manage your blood sugar levels, reduce a1c, and *ask about* low carbs if that is something that interests you), a list of things you think that you'll have trouble with or that you want to include in your diet because they're important to you (if you really like nuts but have to be on a low fat diet, ask if there's a way to work around that with your needs, for example; if there is a cultural staple that you will find difficult to cut from family meals, TELL THEM THAT), a list of questions that you have about different types of diets, and *VERY IMPORTANTLY* information about your food budget and cooking skills. Be clear about it if you can't cook. Be clear about it if you can't afford certain ingredients.

Anyway. Once again, not medical advice, please speak to a medical professional, good luck.

#tw diet talk #food tw

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