Keto Diet & Ketosis: What Is It?
The Keto Diet
The Keto Diet, also known as the Ketogenic Diet is a low-carb, high-fat diet – similar to other low carb diets and mirrors the Atkins diet.
The Keto Diet Works By…
It involves you reducing carbohydrate intake and replacing it with fat. Nutritional ketosis reduction in carbs puts your body into a metabolic state called Ketosis and helps promote fat loss.
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; helping you to lose weight, this results in a build-up of acids called ketones within the body. These ketones in the blood can cause massive reductions in blood sugar and insulin levels and can also supply energy for the brain. This is why this diet has been cited for having numerous health benefits including reducing body fat.
Keto Diet Benefits
Some 20 studies show that this type of diet can help support weight loss and improve your health. These health benefits sometimes include helping to reduce diabetes, cancer, treat epilepsy and Alzheimer’s disease in varying forms and levels.
Ketosis Duration
It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.
HOW WILL I KNOW IF I’M IN KETOSIS?
Some people have reported feeling somewhat run-down or “flu-like” (referred to as keto flu) in the first few days of following the diet. People have reported feeling fatigue, lethargy, and some experience stomach upset, this may be due to the body having massively reduced sugar levels, which it normally seeks out to produce energy. Think of the symptoms of Keto-flu as a type of carb withdrawal.
REDUCING “KETO-FLU”
You can try to reduce the effects of keto flu by drinking plenty of water, getting plenty of sleep, making sure you eat the similar amounts of calories (don’t go low carb and low fat together). Try consuming natural energy drinks such as green tea, organic coffee and sports drinks with electrolytes eat foods high in healthy fats and clean carbs, such as non-starchy vegetables, extra nuts and seeds, a few low-sugar berries.
Keto-Friendly Foods
GoodHouseKeeeping have informed us of some brilliant foods of which you can use in your keto-diet, we have listed a few of theirs below alongside our own ideas.
Salmon and other fish are rich in B vitamins, potassium and selenium, and relatively low-carb!
Non-starchy vegetables such as kale, broccoli, spinach, Brussel sprouts and cauliflower. Vegetables can be great substitutes for carbs in some instances, with cauliflower-rice used for multiple recipes, zucchini and carrot can be spiralised to use mimic spaghetti.
Cheese -there are lots of delicious types of cheese. All of them are very low in carbs and high in fat, which makes them a great choice for the keto diet. One ounce (28 grams) of cheddar cheese can provide just 1 gram of carbs and 7 grams of protein.
Berries are natural and delicious, and thankfully are low carb and high in fibre, great for a quick snack or to add to breakfast or curb cravings.
For 3.5 ounces (100 grams) of the following berries:
Blackberries: 5 grams net carbs (10 grams total carbs)
Blueberries: 12 grams net carbs (14 grams total carbs)
Raspberries: 6 grams net carbs (12 grams total carbs)
Strawberries: 6 grams net carbs (8 grams total carbs)
Poultry and Meat- have virtually no carbs and are rich in B vitamins, they are a great source of high-quality protein that keeps hunger at bay for longer. Try to buy grass-fed if possible.
Beef, lamb, veal, venison, or goat are good choices. These types of meat yield zero grams of net carbs per five ounces.
Poultry is great for your keto diet as well. You can add turkey, chicken, goose, duck, pheasant, hen, or quail to your meal. With zero grams of net carbs per five ounces, poultry is another good protein choice.
Dark Chocolate & Cocoa-Yes, that’s right, you can still have chocolate on keto! Providing its at least 70% dark. One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70–85% dark chocolate contains up to 10 grams of net carb.
Eggs-One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, they can be made a variety of ways, they are really filling and taste great.
Coconut Oil-Versatile and ever-popular, coconut oil can be used to cook with, as an ingredient and even a hair product. The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis.
Plain Greek Yoghurt -5 ounces (150 grams) of plain Greek yoghurt provides 5 grams of carbs and 11 grams of protein. Whilst slightly higher in carbs than other foods are still high in protein and make a great option to have at breakfast with or without berries/nuts or as a snack.
Avocados-A massive favourite for our friends over the pond in Oz and super healthy. 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs. However, 7 of these are fibre, so its net carb count is only 2 grams!
Nuts and Seeds
1 ounce (28 grams) of nuts or seeds:
Almonds: 3 grams net carbs (6 grams total carbs)
Brazil nuts: 1 gram net carbs (3 grams total carbs)
Cashews: 8 grams net carbs (9 grams total carbs)
Macadamia nuts: 2 grams net carbs (4 grams total carbs)
Pecans: 1 gram net carbs (4 grams total carbs)
Pistachios: 5 grams net carbs (8 grams total carbs)
Walnuts: 2 grams net carbs (4 grams total carbs)
Chia seeds: 1 gram net carbs (12 grams total carbs)
Flaxseeds: 0 grams net carbs (8 grams total carbs)
Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
Sesame seeds: 3 grams net carbs (7 grams total carbs)
Unsweetened coffee and tea -drink black to be super good, but adding heavy cream to coffee or tea is fine, just don’t opt for lattes or anything non-fat that may have carbs lurking in them.
Extra Virgin Olive Oil also is brilliant for the keto-diet.
Keto-friendly Supplements
Quest Nutrition Bars-Box of 12 (60gram bars) £14.99-These bars have a total of 5g of net carbs and 21g of protein per bar. Quest bars are a decent tasting protein bar, the perfect keto diet supplement snack.
PrimaForce Keto Shake (620g 20-servings) £30.99-PrimaForce Keto Shake is an ideal fuel source if you are on the keto diet! Anchored with Coconut Oil and Medium Chain Triglycerides (MCTs), which the body converts to ketones helping to keep you in ketosis, this shake is not too grainy, tastes good and also helps to boost your metabolism. A 31g serving provides 7g of protein 13g fat and 4g net carbs.
Rich Piana 5% Nutrition Keto-Asalt (252.8g) £24.79-With 16 servings in every tub, this product is stacked with a lot of BHB salts in their unique keto formula. It’s perfect for those on the keto diet and perhaps struggling a little to keep on track, with the great taste and impeccable formula – this product will definitely support you on your keto journey.
Grenade Killa Ketones 60 caps £17.99-Killa Ketones is the perfect weight loss solution for those on keto. With the same powerful effects as the multi-award-winning Grenade Thermo Detonator® this formula deploys serious dosages of Ketones, L-Carnitine, CLA, Acai, African Mango and more.
Keto-Diet Side Effects
People with Type 1 or Type 2 diabetes should not follow the keto diet without seeing a doctor first.
For people with diabetes, ketosis can trigger a dangerous condition called ketoacidosis. This occurs when the body stores up too many ketones—acids produced as a byproduct of burning fat—and the blood becomes too acidic, which can damage the liver, kidneys, and brain.
For some rising cholesterol levels is a concern when starting a high-fat low carb diet, there has been mixed research into the effects of different “fats” in the body when following these kinds of diets. Clean and natural high-fat foods such as oily fish are healthy fats we need in our body, and these are what’s recommended for keto, saturated fat, that is found in items such as fatty red meats are limited.
Also, you can also expect to have some bad breath when on a keto diet, so maybe a few mints may help you on that front.
However, much research into Keto is indicating that a low-carb ketogenic diet usually results in improved cholesterol profile by lowering triglycerides and increasing HDL (good cholesterol).
A study conducted by The University of Chicago found that a keto diet could lower blood pressure and induce kidney stones & constipation as well as increasing the risk of contracting heart disease.
As always when you start a new diet, you should always consider your overall health and wellbeing before starting one and consult a medical professional if you have any doubt. Especially if you have a pre-existing medical condition.
