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1. 

   Private Member  |  July 9, 2015 @ 5:27 am

   Hi Zuzka, I’m trying Keto as well. I noticed decreased energy – especially around 4pm. Yesterday I even had to lay down for half an hour but I can’t do this every day. Do you drink coffee during the day or just your bulletproof coffee before your workout in the morning? Or what is your “pick me up” drink or snack that always help you to feel more energetic. I’d really appreciate your suggestions. Thank you and have a great weekend 🙂
   PS: I’ll do the workout first thing in the morning 😉

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     Private Member  |  July 10, 2015 @ 11:19 am
     staten island, ny, usa

     Hi, Jane! I hope Zuzka responds as well but I decided to put my word in too. Im on keto for almost a month and still not fully adjusted, it takes time. First few weeks are the hardest, people experience fatigue and depression, which are just a sign of your body going through a drastic change. It WILL get better. I drink 2-3 coffees a day, but I’ve been doing that for years no matter what I eat 🙂

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       Private Member  |  July 10, 2015 @ 6:29 pm

       Hi Anastasia, why do you say you are not still fully adapted? I m trying keto also lately and very often I get frustrated if this thing is really going to work as it supposed to be with fat loss and all the health benefits… or I will end up gaining weight and with high cholesterol levels 🙂

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         Private Member  |  July 10, 2015 @ 6:56 pm

         Hi Sofia, cholesterol has been the subject of alot of misinformation. Our bodies and brain need cholesterol to function properly and trying to lower cholesterol is outdated medical science. Theres a great book about it or you can read about it online called “The Cholesterol Myth”
         <3

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         Private Member  |  July 10, 2015 @ 7:54 pm
         staten island, ny, usa

         because I’ve talked to people who’ve been on keto for over 10 years and they said full adaptation takes up to 3 months. It’s a very drastic change and transition for a body.

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     Private Member  |  July 10, 2015 @ 10:49 pm
     lake tahoe, nv, usa

     I felt the same way for the first few days too. It helped for me to eat high healthy-fat foods in small portions throughout the day but I completely cut out carbs, I was really strict and I got into keto pretty fast. It helped to eat more salt into the diet too, I liked chicken bullion broth. If you take some magnesium and potassium vitamins that will help too, I take 500mg of each.

     I drink bulletproof coffee in the morning and if I can’t do my workout until later in the day I will often drink another coffee then too. I drink a lot of water throughout the day too.

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       Private Member  |  July 10, 2015 @ 12:07 am

       Next month can do a series for beginners like college kids transitioning to taking there own responsibility in fitness and healthy. Maybe a few easy to make dorm room meals. Like for me personally I m only allowed a microwave a fridge, coffee pot and blender? I would love this for a coffee talk! 🙂

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       Private Member  |  July 10, 2015 @ 5:02 am

       Thank you Zuzka and all of you for great tips. I really appreciate it. I guess I’m just taking longer to adjust – maybe it’s because I used to be on a raw food diet for 7 years (on and of) – so I’m pretty addicted to sugar. I’m not a big fan of meat – I just don’t like the taste, texture etc. but I’m adjusting pretty well. I decided to go off the raw food diet because I was moody, nervous, stressed, anxious all the time. Supposedly it’s because I wasn’t eating enough but I found it always hard to eat a huge bowl of salad or fruit. I also was fully raw – meaning only fruits and veggies (nothing else) . I slowly transitioned to keto – just to try it out. I’m pretty strict with carbs intake and the difference between being raw and on keto for me is that I’m no longer craving unhealthy stuff. When raw I always wanted to eat something bad but I controlled myself. I’m pretty good at controlling my appetite 🙂
       I was in a fitting room today trying on a shirt and I finally noticed my 6 pack for the first time in my life 🙂 I was really happy about it.
       I never really saw it when on raw food diet because I wasn’t able to workout on daily basis and eat raw at the same time. I just didn’t have enough energy. Wondering if anyone of you guys has been through a transition like this and how did you feel? This really is sort of drastic change for me and I feel like Alice in wonderland because now I’m following completely different and opposite rules than before…

       • 

         Private Member  |  October 17, 2015 @ 4:22 pm

         biggest thing with raw fondest is with the spleen which is linked to obsession…. eat some YAMS to ground yourself <3 other wise a high carb fruit diet is pretty satisfying, for me at least

     • 

       Private Member  |  July 11, 2015 @ 12:03 pm

       What was your eating plan called before…especially during that week when you posted all your meals on Twitter? I thought you were already on a Keto diet. Are you starting over with this eating plan? Why?

       • 

         Private Member  |  July 11, 2015 @ 3:37 pm

         Her diet then was a carb controlled diet, where you “earn your carbs” with workouts. This was why she after workouts had e.g. smoothies and oatmeal. In this diet veggies, low GI-fruit (like berries which she also had outside workouts during that week), fat sources and protein is allowed outside workouts, and fruits and starchy carbs 2 hours after, the remaining meals still being low carb. On such a diet you probably eat 70-120 g of carbs per day, where as all fruits, grains and even some veggies cant be eaten on keto, since you can only eat 20-50 g of carbs. (to me this sounds very unhealthy and like you would lack in essential vitamins and minerals since you will restrict VEGGIES – the healthies and most nutrient dense food group)

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           Private Member  |  July 12, 2015 @ 7:56 am

           I agree. This keto diet does not sound heathy and I have always liked zuzka’s advice on nutrition but I am not positive about this at all.

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             Private Member  |  July 12, 2015 @ 1:11 pm

             Right? I am doing an ironman next year and obviously already training, I am not gonna go anywhere near keto! It might drain your body from water weight and aid in some sort of weight loss if you can keep at it, but it is NOT a performence diet and NOT a lifestyle – to me anyway

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               Private Member  |  July 12, 2015 @ 12:01 am

               Note that the veggies you restrict are the starchy ones which typically are not very nutrient dense anyway (ie potatoes).

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           Private Member  |  July 12, 2015 @ 8:40 am

           Thanks for the clarification, Karoline!!!

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             Private Member  |  July 12, 2015 @ 1:10 pm

             Anytime Kim 🙂

     • 

       Private Member  |  October 16, 2015 @ 7:13 am
       london, uk

       Hi Zuzka, can I ask you how do you manage to stay in keto and have beer with nachos as per your first blog when you went to the pub, I was really surprised and didn’t think it is possible to eat that type of food and stay in keto?!

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     Private Member  |  July 11, 2015 @ 5:41 am

     Hi Jane I usually have a cup of herbal tea with 1tablespoon MCT oil or coconut oil at 4pm if I feel tired. An inccrease in my fats reduces my hunger alot

   • 

     Private Member  |  July 12, 2015 @ 12:20 am

     I am on a Keto diet for about 9 months. My main reason for trying this diet was irregularity. I have been on a typical “healthy” low-fat diet for many years (lots of veggies + whole grains + meat/chicken) but could never improve my regularity which had started bothering me. Note that I wasn’t trying to lose weight. I wanted to go on a diet where I would consume only unprocessed food and keto is as close as one can get to that. It may not be chemical processing but obtaining whole grains still requires a lot of industrial farming and processing. Getting to olive oil and butter, not so much. My grandmother used to make both at home.

     After 9 months, I can say that I am as regular as I have never been. I never feel bloated, no gassy stomach, no ups or lows in my energy levels. But the biggest change is in my mood. It is hard to explain. My brain is a lot more balanced.

     Here are a few tips for beginners:
     – I started by reading It Starts with Food (http://whole30.com/) and I would recommend everyone to follow that as it provides very good ground rules and a 30 day diet (also fully read the book as it gets to the science of which makes a lot of sense)
     – Avoid alcohol. Believe me, it is easier than it sounds. All it takes is 30 days, you won’t even look for it afterwards
     – Have a very strong breakfast. We (me+wife) typically make a stir-fried veggies mix (Kale+Red cabbage+Mushrooms), eggs, tomatoes, olives, avocado and of course, fat (coco+butter). Yummy and will keep you going at least until 2pm

     Things to note:
     – Yes, it will take some time to adjust. Your energy levels will become higher than before and you will feel stronger. Be patient
     – I had headaches during 3rd and 4th weeks. You might come to a quick conclusion and say “see, it is unhealthy, it gives you headaches”. Note that I had headaches when I quit smoking too.
     – If you are already around your ideal weight, don’t expect to lose weight unless you cut total calories. It is a different story if you are overweight. I did not lose any weight, however, my wiggle room is a lot tighter. I used to fluctuate between 70-74 I now fluctuate 70-72.
     – Read. Do it because you believe it makes sense and healthy, not because it will help you lose weight. Here are some suggestions:
     http://www.amazon.com/It-Starts-With-Food-Unexpected/dp/1628600543 (again)
     http://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb/dp/1628600071
     http://www.amazon.com/Clean-Gut-Breakthrough-Eliminating-Revolutionizing-ebook

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       Private Member  |  July 12, 2015 @ 12:27 am
       lake tahoe, nv, usa

       Thank you so much for sharing your experience. I love that you talk about the amount of healthy veggies that can be eaten when you’re in Keto. There’s a common misunderstanding of the Keto diet that you have to eat just greasy meat and tons of dairy. Veggies should be a central part of this diet just like the healthy fats.

2. 

   Private Member  |  July 9, 2015 @ 5:37 am
   torrance, ca, united states

   I’m excited this workou!! First thing I’m gonna do tomorrow morning =)

   • 

     Private Member  |  July 11, 2015 @ 3:36 pm

     Her diet then was a carb controlled diet, where you “earn your carbs” with workouts. This was why she after workouts had e.g. smoothies and oatmeal. In this diet veggies, low GI-fruit (like berries which she also had outside workouts during that week), fat sources and protein is allowed outside workouts, and fruits and starchy carbs 2 hours after, the remaining meals still being low carb. On such a diet you probably eat 70-120 g of carbs per day, where as all fruits, grains and even some veggies cant be eaten on keto, since you can only eat 20-50 g of carbs. (to me this sounds very unhealthy and like you would lack in essential vitamins and minerals since you will restrict VEGGIES – the healthies and most nutrient dense food group)

3. 

   Private Member  |  July 9, 2015 @ 5:53 am

   Please reshoot more of the old ZWOWs. I simply love them but unfortunately they´re all gone from YouTube 🙁

4. 

   Private Member  |  July 9, 2015 @ 6:07 am
   lodz, poland

   I didn’t see that coming 🙂
   6 rounds+5 burpees. I was on fire after yours blueberry waffles ! 🙂
   PS: can’t wait to see your new workout surroundings!
   XO,
   M.

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     Private Member  |  July 10, 2015 @ 8:41 pm

     Nice job! I did 6 rounds.

5. 

   Private Member  |  July 9, 2015 @ 6:15 am
   cardwell, queensland, australia

   Yes!!! Thanx Zuzka!! I’m doing a happy dance right now!

6. 

   Private Member  |  July 9, 2015 @ 6:20 am
   kingsbridge, devon, uk

   Hi Z
   I kept up with you and did 2x jump lunge kicks also
   So I’m super pleased.
   Excited to see your new home,hope it all goes well

   • 

     Private Member  |  July 10, 2015 @ 11:30 pm

     Crazy ZUZKA moving!! Hope all goes well.

7. 

   Private Member  |  July 9, 2015 @ 6:33 am

   Go to see an old ZWOW make a come back. Had my mind set on 5 rounds, 6 one took be by surprise but all good. Pleased that I found I could do side burpees much easier and with better form than old days. :0) xx

8. 

   Private Member  |  July 9, 2015 @ 6:40 am

   Good morning, I also would like to know, if is able to drink a coffe during keto.. Thank you

   • 

     Private Member  |  July 10, 2015 @ 11:21 am

     Coffee is allowed on sites I checked. I actually found a creamer which is fibers and only one gram of sugar as the keto diet dies not include enough fibers this first week. I need the caffeine. Also trying to drink more water. I still don’t know how Zuzka manages without water break..she’s the beast 😀

9. 

   Private Member  |  July 10, 2015 @ 7:01 am

   Wow this used to be my go to workout when I was rushed in the morning now I’m really excited to do it again see how much I improved! Xo

10. 

    Private Member  |  July 10, 2015 @ 8:16 am
    tokyo

    This was one of my regular ZWOW routines, so happy to see it back, hope there’s more ZWOWs to come. Can’t wait to get home and try!