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.
KETO DIET 101
WHAT IS THE KETO DIET?
BENEFITS OF KETOGENIC DIET
KETO DIET BENEFITS
WHAT TO EAT ON KETO DIET
BEST KETO FOODS
KETO DIET VEGES
KETO DIET DRINKS
KETO DIET FRUITS
KETO DIET CONDIMENTS
KETO DIET FATS
KETO DIET PROTEIN
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
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.
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.
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
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.
There is a difference between net carbs and total carbs. The net carbs are total carbs without the fiber.
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.
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.