Facts & tips for changing your diet

Especially in winter, and particularly around Christmas, the abundance of delicious food almost invites us to indulge in some dietary sins. Enjoyment is good, but the consequences are sometimes less so.

If you want to get back in shape or simply feel better physically, intermittent fasting and a keto diet are just the thing. They can have a quick and lasting effect, but the initial period can be really tough: side effects like irritability, headaches, and fatigue can occur. You just don't feel great – but it doesn't have to be that way!

Le melo helps because: Dietary changes or fasting quickly flush out electrolytes (such as sodium, potassium, magnesium, and other minerals) – and le melo replenishes them (the scientific term is probably different...). Our sugar-free hydration core formula (with more than 1,000mg of electrolytes) is therefore the perfect companion during the keto diet or the transition to intermittent fasting . Discipline and exercise are, of course, also necessary, but without unpleasant setbacks, it's much easier to stick to it.

Ketogenic diet

Keto, or the ketogenic diet, is a way of eating that alters the metabolism. The goal: to burn fat instead of glucose. It sounds like a slightly stricter low-carb diet and not particularly complicated, but the path to achieving it is not exactly easy and should above all be started with proper preparation.

The main reason why attempts to enter ketosis are often abandoned is due to potential side effects. The so-called keto flu, for example, manifests as fatigue, headaches, irritability, or difficulty concentrating. These are all unpleasant and avoidable.

Sport and nutrition as accelerators:

To accelerate the process, exercise and proper nutrition are particularly helpful. This is where le melo comes in. Its (sugar-free) taste, especially rewarding during times of restriction, provides the necessary electrolytes and micronutrients to avoid the downsides of the keto diet. So, what you lose can be replenished quickly, effectively, with high-quality ingredients, and deliciously.

The transition into ketosis takes most people 2 to 7 days, depending on factors such as prior diet, activity level, and individual metabolism. To quickly enter the keto phase, i.e., to switch from burning glucose to burning fat, a dietary distribution of 70–75% of calories from fat, 20–25% from protein, and only about 5% from carbohydrates (which often means less than 50g) is recommended.

During this time, you shouldn't overdo it with training and should train at a low to moderate intensity. Often, a longer walk is enough.

Intermittent fasting

As the name suggests, intermittent fasting involves phases of eating and fasting. The reason: once glycogen stores are depleted, the body resorts to fat reserves – which you want to get rid of. Since glucose and glycogen stores are usually depleted after about 12 hours, fat burning only begins after that. Intercellular cleansing (also a very beneficial side effect of intermittent fasting) doesn't start until 14 to 17 hours later.

Therefore, the 16:8 method is most commonly used, meaning 16 hours of fasting followed by an 8-hour eating window. This approach is somewhat more practical for everyday life than the keto diet, which requires more planning, discipline, and preparation. Alternative cycles can also be used, such as fasting every other day.

Proper hydration with plenty of electrolytes is also important during intermittent fasting to avoid the fasting flu . Similar to the keto flu, it manifests as headaches, fatigue, irritability, and general malaise, usually due to the large number of minerals (i.e., electrolytes) lost through the body.

Tips for fasting

Intermittent fasting and keto can be challenging – but once you've mastered it, it's worth it! Here are our tips for getting started:

• Hydration:

  The point is clear: drink 2-3 liters of fluids, occasionally enriched with a Le Melo stick to provide essential electrolytes, micronutrients, and vitamins. Dosage: up to 4 sticks per day. Effect: Fewer headaches, less irritability, simply a more pleasant time during a challenging period.

• Listen to your body:

  Our bodies give us numerous signals during this time. Learning to interpret these signals is extremely important for the future. Therefore, this period should be used as a learning phase to engage with one's body in an extreme situation and to listen to it.

• Patience:

  Fasting takes time, and the results don't appear immediately. So you should start with this mindset and give yourself time – because you can't force anything.

• Watch out:

  If complications arise and side effects worsen, you shouldn't wait too long to see a doctor. After all, it's an exceptional situation for your body, so there's no need to push your luck.

• Anticipation:

  Keep one thing in mind: Even if it's difficult, the positive effects outweigh the negative. Your level of well-being increases significantly after a short time, and when you feel that, you'll have the necessary motivation to continue.

Conclusion

Fasting with Le Melo is better and easier because it simply eliminates some of the pain points of the keto diet or intermittent fasting. No crashes, less fatigue and irritability, no cramps or dehydration.

The result after a successful diet or change in eating habits: better and more sustainable fat loss, less cravings – and above all: you feel fitter and better.