A BEGINNERS GUIDE

KETO DIET NZ

New to the Keto Diet? Read on to understand how Ketosis works, and how it can benefit your health and lifestyle

What Is Keto Diet - Smart Keto OS NZ
KETO DIET 101

WHAT IS THE KETO DIET?

The keto diet is being adopted by health conscious people all over the world, including celebrities looking for their optimal body composition. It is often referred to as the low carb diet. The basic aim of the diet is to produce ketones in the liver that will be used as energy, as opposed to your body running on glucose derived from carbs. The added benefit in addition to fat loss, is enhanced brain function – since your brain can run on ketones as well! Thank god. In terms of a macro make up – the keto diet should reflect 70% of your calories coming from healthy fat sources, 25% from protein, and 5% from carbs. The protein component is low because your body can synthesize protein into glucose – which in turn will kick you out of ketosis. Ketosis supports muscle retention, so you don’t have to worry about cannibalizing your muscle! The carb intake is calculated on “net carbs” so carbs from fibrous sources are negligible – which makes this diet a bit easier to stomach.

Understanding Ketones

Also known as ketone bodies, ketones are produced as the result of the body breaking down fat for energy, which occurs when carbohydrate levels are kept low. The body usually uses glucose as a source of energy so when carbs are decreased, the glycogen and blood sugar levels are lowered as well. The body will then look for another method to produce energy, so it turns to fat as a fuel source.

The breaking down of fat is also known as beta-oxidation and the result is the formation of ketones. The ketones are then used by the body and brain as fuel. Being in this state is known as ketosis.

Types of Ketones

There are 3 types of ketone bodies:

Acetoacetate (AcAc)
• Result of breaking down the fatty acids
• Will become either BHB or Acetone

Beta-hydroxybutyric (BHB)
• A formation of the AcAc,  ( BHB is not technically a ketone due to its chemical structure, but in the context of the ketogenic diet it’s considered to be one of the three ketones )
• Can be used as an exogenous ketone supplement like KETO//OS to assist the body entering a state of ketosis.

Acetone
• A by-product of AcAc, simplest ketone body and least used.
• Quickly removed from the body if not needed for energy.
• Is expelled from the body through breath or waste

BENEFITS OF KETOGENIC DIET

KETO DIET BENEFITS

Following a keto diet can bring you many great health benefits with more and more supporting research emerging. Here are some that we love!

  • Blood Sugar Control
  • Appetite Suppression
  • Sustained Energy
  • Cholesterol Control
  • Blood Pressure Management
  • Healthy Weight
  • Better Mental Focus
  • Healthier Skin
Benefits Of Ketogenic Diet - Keto Diet - Smart Keto OS NZ
The higher intake of fatty acids helps the brain to function more effectively. With low carbs in your diet, you will be able to prevent spikes in blood sugar. These can send the brain into an overdrive, but bring you down feeling exhausted as the levels drop. Nobody likes energy crashes!
A ketogenic diet is known for enhancing the health of the skin, resulting in a healthy glow. It can also help reduce skin inflammation and lesions. It has been found that there could be a connection between acne breakouts and high carb intake. So a keto diet may help manage acne as it involves intake of foods low in carbs.
Many people try to lower their caloric intake to prevent and manage diabetes, but studies have shown that maintaining ketosis can be more effective.
As result unhealthy eating habits, our hunger cycles can fluctuate, and energy levels are never optimum. A keto diet helps burn fat, which has been proven to be the most effective molecule to burn for energy. It also happens to leave you more sated, which helps to control unhealthy bouts of hunger – and binge eating!
Obesity has become a major issue in many countries. It leads to worse health situations like severe blood pressure issues, heart problems, and more. The keto diet helps maintain a healthy weight because your body will be burning fat as a source of energy. Keto weight loss happens because the fat storing hormone levels reduce so you lose fat fast.

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Keto Diet Food List - Smart Keto OS NZ
WHAT TO EAT ON KETO DIET

BEST KETO FOODS

The basic thing to remember when starting the keto diet is to keep track of your macros. The keto diet is based on very high amount of fat, moderation of proteins, and very low carb intake. To help you understand better, 70% of your diet should be fats while 25% and 5% should be proteins and carbs (net) respectively. For this purpose, you have to carefully manage what you eat and don’t eat.

Foods allowed on a keto diet:
• Sweeteners (Stevia, erythritol, monk fruit, and others with low carbs)
• Leafy greens (spinach, kale, etc.)
• Vegetable grown above the ground (cauliflower, broccoli, etc.)
• Meats (beef, lamb, poultry, fish)
• Dairy with high-fat content (high fat cream, butter, hard cheeses)
• Nuts and seeds (walnuts, sunflower seeds, macadamias)
• Berries (raspberries, blackberries, and other with low glycemic impact)
• Fats like coconut oil, saturated fats, and salad dressings high in fat

Foods not allowed on a keto diet:
• Sugars (honey, agave, maple syrup, etc.)
• Grains (wheat, corn, cereal, rice, etc.)
• Tubers (potatoes, yams, etc.)
• Fruits (apples, bananas, orange, etc.)

KETO DIET VEGES
  • Beet greens
  • Collards
  • Mustard turnip
  • Arugula
  • Chicory
  • Endive
  • Escarole
  • Fennel
  • Radicchio
  • Romaine
  • Kale
  • Chard
  • Spinach
  • Sorrel
  • Celery
  • Cucumber
  • Chives
  • Leeks
  • Zucchini
  • Cabbage
  • Brussel sprouts
  • Fresh herbs
KETO DIET DRINKS
  • Unsweetened coffee and tea
  • Water
  • Bone broth
KETO DIET FRUITS
  • Blackberries
  • Blueberries
  • Cranberries
  • Avocados
  • Mulberries
KETO DIET CONDIMENTS
  • Spices & herbs
  • Hot sauce without sweetener
  • Apple cider vinegar
  • Unsweetened mustard
KETO DIET FATS
  • Saturated fats
  • MUFAs
  • PUFAs
  • MCT oil
  • Avocado oil
  • Ghee
  • Butter
  • Chicken fat
  • Duck fat
  • Olive oil
  • Flaxseed oil
  • Cold-pressed coconut oil
KETO DIET PROTEIN
  • Grass-fed meat like lamb, goat, veal, venison, beef
  • Poultry including turkey, quail, chicken, pheasant, goose, duck, hen
  • Organ meats
  • Cage-free eggs and egg yolks
  • Fish including tuna, bass, trout, flounder, mackerel, sardines, salmon, anchovies

If you feel hungry throughout the day – you need more fat! This can be managed by snacking on nuts, cheeses, seeds or peanut butter (in moderation). However, snacking too much during a keto diet may slow down your weight loss, which is often the main goal for many. Some people also confuse the need to snack with a need for a meal. The gist is that you may need time to adjust. But it is quite manageable. Remember that if you eat the best keto foods, you will be able to enjoy the optimum benefits of the ketogenic diet and reach ketosis quickly.

GETTING STARTED ON KETO

WHERE TO BEGIN ON KETO

PLAN & PREPARE MEALS

The key to any diet plan is good preparation! Invest some time in planning your keto diet meals. Get rid of any temptation food around the house, and hit the supermarket. If you need help, there are lots of great keto diet plans out there.

RIDE THE REACTIONS

Take KETO//OS to get into optimal ketosis, and avoid some of the initial transitional symptoms. Understand your body is going through a drastic change, but will come right in a week!

SUPPLEMENT AS YOU NEED TO

We recommend electrolytes like sodium, magnesium and potassium. A multi-vitamin a day won’t hurt either, if you aren’t getting enough macro-nutrients from your diet.

HOW TO REACH KETOSIS

GET INTO OPTIMAL KETOSIS

After you have transitioned into the keto diet lifestyle, your next goal is to achieve a state of optimal ketosis. It may seem a complicated concept; especially to the beginners. But it is really as simple as keeping your carbs low and fats high.

You can also get into optimal ketosis within 60 minutes with Pruvit’s KETO//OS exogenous ketones! We use it every day and have never looked back. Here are a few steps to help your reach ketosis quickly and effectively:

 

  • Focus on your macros, and count your calories – especially from protein and fat. Adjust as necessary, or supplement with KETO//OS.
  • Drinking water on your way to ketosis is quite essential. Water will not only regulate the functions of your body, but will help control hunger levels as well.
  • While you may require snacking as you start the keto diet, you should try to avoid that habit as you adjust. The more snacking you indulge in, the body is going to experience more blood glucose spikes. This may be specifically ineffective for a keto diet aimed for weight loss.
  • Fasting can help enhance the amount ketones in the body. It should not be carried out in an unhealthy manner because that will cause health issues instead of improving them. Fasting is associated with the ketogenic diet but it does not have to be a necessary measure.  When you are eating, you are in the feeding state and between meals, you are in the fasting state. You can skip meals to include more fasting time. Some will prefer to skip breakfast but others miss out on lunch. Another way to fast is with eating windows. In this type of fasting, your macros intake happens between 4 and 7-hour windows. For the rest of the time, you are the fasting state. This is called intermittent fasting, and we use it everyday!
  • Don’t forget to exercise. You are likely to enjoy the optimum benefits of the ketogenic diet if you add 20 to 30 minutes of exercise to your daily routine. You don’t even have to get involved in intense workouts. Some people have enjoyed great health benefits by just indulging in small walks.
  • Supplement where you need to for macro nutrients – especially electrolytes.
  • Stay away from processed foods as much as you can. That being said, we religiously have a carb day on Saturdays where we allow ourselves to eat and drink whatever we like. This shocks our bodies with a huge calory spike, which restores our glycogen levels. This kickstarts our metabolisms, and we hove found faster fat loss through doing it. We also feel so awful that we can’t stand the sight of junk food through out the week, so helps with the mental battle.
Get Into Optimal Ketosis - Smart Keto OS NZ

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ARE YOU IN KETOSIS?

If you have been following the keto diet for a while, you may want to determine if your hard work has paid off and you have reached ketosis. The cheapest way to find out if you are in ketosis is to look for the following ketosis symptoms:

Expelling More Urine
If you are experiencing more bathroom visits than usual, this is a good indicator. On the other hand, the ketone body, AcAc, is also excreted from the body through urination.

Dryness of Mouth
With the body passing out an increased amount of urine, it is natural to experience dryness of the mouth. You will also feel an increased amount of thirst. Don’t ignore this – drink plenty of water. It will maintain the levels of electrolytes in your body.

Reduced Hunger but Enhanced Energy
In the beginning of the ketogenic diet, you will experience the fatigue due to suddenly lower amounts of carbs in the body – unless you take an exogenous ketone supplement like KETO//OS. This is known as the carb flu. Once out of this condition, you will start experiencing lowered hunger but increased levels of physical energy and mental focus. This can take up to 5 days, and you will feel like you are sick.

Bad Breath
This is a less appreciated sign of having reached ketosis, but is definitely a positive symptom. The ketone body, acetone, is partially expelled from the body through our breath. This can make the breath smell foul. However, this is temporary and passes in the long run.

There other methods of knowing if you have reached ketosis in case you are not sure about the above-mentioned symptoms. You can identify ketosis through urine or blood strips. While the urine strips are not popular for their accuracy, the blood strips are quite expensive.

KETO FOR VEGETARIANS AND VEGANS?

The keto diet may be easier for vegetarians than vegans – but it can be done! Vegetarians will be able to find alternatives to meat sources for proteins fairly easily, carefully balancing a low net carb intake. Vegans will find it much harder to get all the fats and protein, while keeping the carbs low – here is a blog I refer people to for a helping hand: Meat Free Keto

HOW TO GET RID OF KETO BREATH?

This may not happen to everyone but is a known symptom of ketosis. It occurs because the ketone, acetone, is released partially out of the body through our breath. It does not persist and will go away with time. However, you can drink lots of water to alleviate it. Mint tea and foods rich in electrolytes can also help. Some people will make the mistake of chewing too much gun or mints. This can obstruct your state of ketosis due to the hidden carbs in these items. As soon as your body become well-adjusted to the keto, the bad breath will go away on its own.

WHAT IS THE DIFFERENCE BETWEEN NET AND TOTAL CARBS?

There is a difference between net carbs and total carbs. The net carbs are total carbs without the fiber.

IS KETOSIS SAFE FOR CHILDREN?

Children, even babies, can be put on keto diet if managed correctly. In fact, the ketogenic diet has been used to manage illnesses like autism and epilepsy in kids.

IS KETOSIS DANGEROUS?

The keto diet is misunderstood by many. It is often confused with the medical condition ketoacidosis that can be the indicator of many health problems. The state we are aiming for is nutritional  or optimal ketosis. In ketosis, the number of ketones in the bloodstream is 3 to 5 times less than ketoacidosis; as recorded for type 1 diabetes and alcoholics. The two conditions are not comparable. And there is no clinical proof to support the claim that nutritional ketosis is harmful.

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