Keto And Netrition: A Match Made In Heaven?

Netrition.com offers a wide range of nutrition and diet-friendly foods, including a dedicated section for those on a low-carb or keto diet. The website provides various products to support keto dieters, such as keto treats, protein bars, tortilla-style protein chips, and sugar-free candies. Netrition also offers free shipping on orders over $99, with a variety of discounts and promotions available on specific items. The platform caters to a diverse range of dietary needs, including gluten-free, bariatric-approved, and weight loss options.

What foods can you eat on the keto diet?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.
• Condiments: salt, pepper, herbs, and spices
• Plain Greek yogurt and cottage cheese
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder
• Non-starchy vegetables: broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach
• Berries: strawberries, blackberries, blueberries, and raspberries

It is important to note that the keto diet is restrictive and may not be suitable for everyone. It is always a good idea to consult with a healthcare professional or a registered dietitian before starting any new diet.

What foods should you avoid on the keto diet?

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes incredibly efficient at burning fat for energy.

Refined Carbs

Eating refined high-carb foods like white bread, pasta, rice, pastries, and tortillas could prevent a ketogenic state if you exceed your daily carb allowance. Instead, try mashed or riced cauliflower as a substitute or experiment with low-carb bread made from eggs, nuts, and seeds.

Alcoholic Drinks

Beer, liqueurs, and mixed drinks have a high carb and low nutrient count, which makes them foods to avoid on a keto diet. Lower-carb drinks like dry red or white wine or hard liquor are better options, providing around 5 grams of carbs or less per standard serving.

Sweetened Condiments

Ketchup, barbecue sauce, and sweet chili sauce are examples of sugar-packed condiments that don't provide much in terms of nutrients or fiber. Instead, reach for hot vinegar-based sauces like Tabasco, or fat-rich mayonnaise or whole-grain mustard.

Glazed or Honey-Baked Ham

The sugar baked onto or infused into these hams can keep you from reaching or maintaining ketosis. Opt for regular deli ham, which has less than 1 gram of carbs per slice.

Dried Fruit or Trail Mix

When fruit is dried, its sugar is concentrated into smaller serving sizes. While dates are nutritional powerhouses, they concentrate too much sugar to be reasonably included in a keto diet. Instead, aim for fresh berries to satisfy your sweet tooth, with less than 4 grams of carbs per 1/4 cup.

Starchy Vegetables

White and sweet potatoes, peas, corn, beets, and carrots are examples of starchy vegetables that are high in carbs and should be avoided or limited on the keto diet. Spinach, mushrooms, tomatoes, cucumber, and celery are better options.

Beans and Legumes

Legumes like beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their high carb content. Green beans and black soybeans are the lowest in carbs and can be included in small amounts.

Grains

Grains like quinoa and millet are too high in carbs to be included in a keto diet. Dark chocolate with a cacao content of at least 70% can be included in small amounts, while milk and white chocolates are not keto-friendly due to their added sugar content.

What are the benefits of the keto diet?

The keto diet is a high-fat, very-low-carbohydrate eating plan that aims to bring about weight loss by causing your body to enter a state of fat-burning ketosis. Here are some of the benefits of the keto diet:

• Weight loss: The keto diet may help a person lose weight. Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones.
• Improved heart health: Some evidence shows that eating healthful fats, such as avocados instead of less healthful fats, such as pork rinds, can help improve heart health by reducing cholesterol.
• May reduce the risk of certain cancers: The ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers.
• May protect brain function: The ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.
• Potentially reduces seizures: The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel. The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy.
• Improves PCOS symptoms: A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. There is some evidence that a ketogenic diet can improve several markers of PCOS.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it may lead to weight loss and improved blood sugar control, it is not without risks and should not be undertaken lightly. Here are some of the potential dangers of following a keto diet:

• Keto Flu: Many people experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation when they first start the keto diet. This is due to the body's adjustment to using ketones and fats as its primary energy source. Staying hydrated and consuming enough electrolytes can help alleviate these symptoms.
• Kidney Problems: The high intake of animal products on the keto diet can lead to increased acid levels in the blood and urine, which may contribute to the formation of kidney stones and worsen existing kidney disease.
• Digestive Issues and Gut Health: The restriction of carbohydrates on the keto diet can lead to a lack of fibre, resulting in digestive discomfort, constipation, and negative effects on gut health.
• Nutrient Deficiencies: The keto diet restricts many nutrient-dense foods, including fruits, whole grains, and legumes. This may lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Low Blood Sugar: The keto diet can cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. It may also affect those with type 2 diabetes who are taking insulin medications.
• Bone Health: Several studies have linked the keto diet to decreased bone strength and reduced bone mineral density.
• Increased Risk of Chronic Diseases: The keto diet's high saturated fat content and lack of fibre and plant-based foods are associated with an increased risk of heart disease, cancer, and other chronic illnesses.
• Social Isolation and Disordered Eating: The strict nature of the keto diet may lead to social isolation and disordered eating patterns.
• Other Health Conditions: The keto diet is not suitable for individuals with certain health conditions, including disorders involving the pancreas, liver, thyroid, or gallbladder. It can also cause low blood pressure and constipation.

How do you get into ketosis?

Ketosis is a metabolic state in which your body uses an alternative source of energy, called ketones, instead of glucose. It happens when your body doesn't have enough glucose (or carbs) to burn for energy, so it starts burning fat for fuel instead. This can lead to weight loss, as well as other potential health benefits such as better management of blood sugar levels, more stable energy levels, and a reduced risk of cardiovascular disease.

• Cut down on carbohydrates: This is often considered the most important factor in entering ketosis. When your body doesn't have enough carbs from food, it will start burning stored fat for energy. The general guideline is to eat less than 50 grams of carbs per day, but this may vary depending on individual factors such as physical activity levels.
• Increase healthy fat intake: Fats are an important component of the keto diet. In addition to breaking down stored fat, your body also uses dietary fats to create ketones. Healthy fat sources include fatty fish, olive oil, avocado oil, nuts, and seeds.
• Exercise more: Physical activity can help deplete your body's glycogen stores and increase the production of ketones. High-intensity interval training (HIIT), long runs, and other endurance exercises are particularly effective in depleting glycogen stores.
• Try intermittent fasting: Going without eating for several hours can help you get into ketosis faster. Intermittent fasting, which involves regular short-term fasts, can also induce ketosis. Combining intermittent fasting with exercise can further accelerate the process.
• Maintain adequate protein intake: Protein intake should be adequate but not excessive. This will help stabilize your blood sugar and curb hunger, as well as preserve muscle mass during weight loss.
• Include MCT oil or coconut oil in your diet: Medium-chain triglycerides (MCTs) found in MCT oil and coconut oil can boost ketone production. MCTs are rapidly absorbed and converted into ketones in the liver.
• Test and monitor your ketone levels: You can use urine strips, blood testing, or breath testing to measure your ketone levels and determine if you are in ketosis.

It's important to note that getting into ketosis can take some time and planning, and it's not recommended to stay in ketosis long-term without medical supervision. Additionally, it's always a good idea to consult a qualified health professional before making any significant dietary changes.

Frequently asked questions