Keto And Llbs: A Powerful Weight Loss Combination?

The ketogenic diet is a low-carb, high-fat diet that has been credited with weight loss and other health benefits. Modere's LLBs (Live Life Burn) is a weight-loss supplement that contains ingredients like green tea extract, caffeine, and black pepper extract, which are claimed to boost metabolism and increase fat burning. While there is limited information on how Modere LLBs work with the keto diet, it is important to consult a healthcare professional before combining any weight-loss programs or supplements.

What is the keto diet?

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

To enter ketosis, you need to limit your carb consumption to around 20-50 grams per day and fill up on healthy fats, such as meat, fish, eggs, nuts, and oils. It's important to moderate your protein consumption, as too much can slow your transition into ketosis.

The keto diet has many potential health benefits. It can help with weight loss, lowering blood sugar and insulin levels, and improving metabolic health. It has also been shown to have positive effects on certain medical conditions like epilepsy, heart disease, and Alzheimer's disease.

However, there are some risks and side effects associated with the keto diet. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver problems, kidney problems, constipation, and fuzzy thinking. Therefore, it is important to consult a doctor and a registered dietitian before starting a ketogenic diet.

What foods can you eat on the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It 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 it becomes incredibly efficient at burning fat for energy.

Animal Proteins

Fish and shellfish are keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.

Meat and poultry are staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass.

Eggs are an extremely healthy protein source for keto as they contain less than 1 gram of carbs and about 6 grams of protein each. They can also trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese is very low in carbs and high in fat, making it great for the keto diet. It is also rich in protein and calcium.

Plain Greek yogurt and cottage cheese are high in protein and calcium. They have been shown to help decrease appetite and promote feelings of fullness.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

Peppers, Summer Squash, and Zucchini

Peppers are technically fruits but are treated like vegetables in cooking. They are rich in vitamin C and suitable for the keto diet.

Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs. Zucchini noodles are an excellent substitute for pasta or noodles.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fiber and are rich in antioxidants.

Other Non-Starchy Vegetables

Several other non-starchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. Some examples include cauliflower, broccoli, bell peppers, spinach, Swiss chard, cabbage, asparagus, and green beans.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake.

Berries are low in carbs and high in fiber, making them suitable for keto. They are also loaded with antioxidants that may reduce inflammation and protect against disease.

Shirataki noodles are a fantastic addition to the keto diet as they contain less than 1 gram of net carbs and only 15 calories per serving. They are made from a viscous fiber that can help decrease hunger and blood sugar spikes.

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate that contains a minimum of 70% cocoa solids is keto-friendly and can be eaten in moderation.

Fats and Oils

Olive oil is high in oleic acid, which has been found to decrease heart disease risk factors. It is an ideal base for salad dressings and healthy mayonnaise.

Other excellent plant-based oils to try on keto are coconut oil and avocado oil.

Butter and ghee are good fats to include in the keto diet. Butter contains only trace amounts of carbs, and ghee is totally carb-free.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can improve alertness and mood. They have also been shown to reduce the risk of diabetes.

Unsweetened Sparkling Water

Unsweetened sparkling water is a great keto-friendly alternative to soda. These beverages are refreshingly fizzy and generally free of sugar or sweeteners, making them carb-free.

What foods should you avoid on the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To stay in ketosis, it's important to avoid or limit certain foods that are high in carbohydrates. Here's a list of food groups and specific foods that should be avoided or limited on a keto diet:

• Refined carbs: White bread, pasta, rice, pastries, tortillas, and other refined carbs should be avoided as they can prevent a ketogenic state.
• Alcoholic beverages: Beer, liqueurs, and mixed drinks are high in carbs and should be avoided. Dry red or white wine and hard liquor are better options, with around 5 grams of carbs per serving.
• Sweetened condiments: Ketchup, barbecue sauce, and sweet chili sauce are high in sugar and carbs and should be limited or replaced with vinegar-based sauces or spices.
• Honey-baked ham: The sugar content in honey-baked or glazed ham can interfere with ketosis. Opt for regular deli ham instead.
• Light or low-fat margarine: These products are low in fat, which is the main source of fuel on the keto diet. Instead, choose unsalted butter or regular margarine.
• Dried fruit or trail mix: Dried fruits like dates, raisins, and mixed dried fruit are high in concentrated sugar and carbs. Fresh berries are a better option as they are lower in carbs.
• Low-fat diet foods: Foods marketed as low-fat are often high in sugar and carbs. Read nutrition labels carefully and opt for full-fat options instead.
• Starchy vegetables: Potatoes, sweet potatoes, peas, and corn are high in carbs and should be limited. Cauliflower, jicama, spinach, mushrooms, tomatoes, cucumber, and celery are better choices.
• Sweetened yogurt and dairy: Flavored and sweetened yogurt, cottage cheese, and milk are high in carbs and should be avoided. Plain, full-fat Greek yogurt, unsweetened almond milk, and unsweetened coconut milk-based yogurts are better options.
• Certain fresh fruits: Mangoes, bananas, grapes, and other high-carb fruits can keep you from reaching or maintaining ketosis. Berries, starfruit, and coconut are lower-carb options.
• Beans and other legumes: Beans, lentils, and chickpeas are high in carbs and may be challenging to incorporate into a keto diet. Green beans and black soybeans are lower in carbs and can be included in small portions.
• Quinoa and other grains: Grains like quinoa and millet are too high in carbs to be a staple in a keto diet. They can be included in small amounts or as a garnish.
• Dark chocolate: Dark chocolate with a cacao content of 70% or more can be consumed in small amounts. Milk and white chocolates are not keto-friendly due to their added sugar content.

It's important to note that the keto diet is controversial and not suitable for everyone. It may also put individuals at risk for nutritional deficiencies, especially when certain food groups are restricted or avoided. Therefore, it is always recommended to consult with a healthcare professional or dietitian before starting any new diet, including the keto diet.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some of the key advantages of following a keto diet:

• Weight Loss: The keto diet is an effective way to lose weight and lower the risk of certain diseases. It can help you lose weight without counting calories or tracking your food intake.
• Improved Blood Sugar Control: The keto diet can help improve blood sugar levels and reduce the need for insulin in people with type 2 diabetes. It may also help prevent or manage type 2 diabetes.
• Better Heart Health: The keto diet can improve heart health by reducing cholesterol and triglyceride levels. It may also increase "good" HDL cholesterol and reduce "bad" LDL cholesterol.
• Acne Reduction: The keto diet may help reduce acne symptoms by lowering carb intake and stabilising blood sugar levels.
• Cancer Treatment: The keto diet is being explored as a potential complementary treatment for cancer. It can cause more oxidative stress in cancer cells than in normal cells, making them more vulnerable to chemotherapy and radiation.
• Brain Function and Epilepsy: The keto diet may improve brain function and has been used to treat epilepsy, especially in children who have not responded to other treatments.
• Polycystic Ovary Syndrome (PCOS): The keto diet can help improve PCOS symptoms by reducing insulin levels.

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 can be effective for weight loss and certain health conditions, there are several risks associated with the keto diet that you should be aware of. Here are some of the potential dangers:

• Nutrient deficiencies: Restricting fruits, whole grains, and legumes may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high amount of fat in the keto diet can overload the liver and worsen existing liver conditions.
• Kidney problems: The diet's high protein content may overload the kidneys, and the increased acidity in the body from animal foods can lead to kidney stones.
• Constipation: The keto diet is low in fibrous foods, which can cause digestive issues and constipation.
• Fuzzy thinking and mood swings: Low-carb diets may impair brain function and cause confusion and irritability as the brain prefers to use sugar from healthy carbohydrates as its energy source.
• Low blood pressure: The keto diet may cause a drop in blood pressure.
• Increased risk of heart disease: The high levels of saturated fat in the keto diet are linked to an increased risk of heart disease.
• Digestive issues and changes in gut bacteria: The restriction of carbs and fibre-rich foods can lead to digestive discomfort and negatively impact gut health.
• Bone health: The keto diet has been associated with impaired bone health and decreased bone mineral density in some studies.
• Chronic diseases and early death: Some evidence suggests that high-fat, low-carb diets focusing on animal foods may increase the risk of heart disease, cancer, and all-cause mortality.
• Keto flu: At the beginning of the keto diet, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to the drastic reduction in carb intake.

Frequently asked questions