Natura Farms Keto: Does It Work?

The ketogenic diet is a low-carb, high-fat diet that has been proven to aid weight loss and improve health. Natura Farms Keto is a ketogenic weight loss supplement that claims to help the body achieve ketosis faster. Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. While the keto diet has been shown to be effective for weight loss, it is not suitable for everyone and may have some side effects. This article will explore the science behind the keto diet and Natura Farms Keto to answer the question: does Natura Farms Keto work?

What is the keto diet?

The keto diet is a low-carbohydrate, high-fat, and medium-protein diet that is used to help with weight loss and improve metabolic health. The keto diet is designed to force the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and replacing it with healthy fats. Typically, this involves limiting carb consumption to around 20 to 50 grams per day and ensuring that fat makes up about 70% of your diet, while protein accounts for 20-35% and carbs only 10%.

The keto diet aims to force your body to use a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. When your body enters ketosis, it becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

The keto diet involves consuming a very low amount of carbohydrates and replacing them with healthy fats and moderate protein. The majority of your meals should consist of foods such as:

• Meat (red meat, steak, ham, sausage, bacon, chicken, and turkey)
• Fatty fish (salmon, trout, tuna, and mackerel)
• Eggs
• Butter and cream
• Cheese (unprocessed varieties)
• Nuts and seeds
• Healthy oils (extra virgin olive oil and avocado oil)
• Avocados
• Low-carb vegetables (leafy greens, green veggies, tomatoes, onions, peppers, etc.)

Any food that is high in carbohydrates should be limited or avoided on the keto diet. This includes:

• Sugary foods (soda, fruit juice, cake, candy, etc.)
• Grains and starches (wheat-based products, rice, pasta, cereal, etc.)
• Fruit (except small portions of berries)
• Beans and legumes
• Root vegetables and tubers (potatoes, sweet potatoes, carrots, etc.)
• Low-fat or diet products
• Unhealthy fats (processed vegetable oils, mayonnaise, etc.)
• Alcohol
• Sugar-free diet foods

There are several versions of the keto diet, including:

• Standard Ketogenic Diet (SKD): This is the most common and well-researched form of the keto diet, involving a very low-carb, moderate-protein, and high-fat diet.
• Cyclical Ketogenic Diet (CKD): This involves periods of higher-carb intake, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted Ketogenic Diet (TKD): This allows for the addition of carbs around workouts.
• High Protein Ketogenic Diet: Similar to SKD but with a higher proportion of protein.

The keto diet has been shown to be effective for weight loss and can also provide other health benefits, including:

• Lowered risk of certain diseases (such as diabetes, cancer, epilepsy, and Alzheimer's)
• Improved blood sugar management
• Reduced insulin levels
• Improved "good" HDL cholesterol levels and lowered "bad" LDL cholesterol
• Improved risk factors for heart disease
• Management of certain medical conditions (such as epilepsy, polycystic ovary syndrome, and neurological disorders)

The keto diet has been associated with several risks and side effects, including:

• Nutrient deficiencies
• Liver problems
• Kidney problems
• Constipation
• Fuzzy thinking and mood swings
• Low energy and mental function
• Digestive discomfort
• Increased risk of kidney stones or high levels of acid in the body (acidosis)
• ''Keto flu'' symptoms (headache, weakness, irritability, fatigue)

It is important to consult a doctor and a registered dietitian before starting a ketogenic diet to ensure it is safe and appropriate for your individual needs and health status.

What are net carbs?

Net carbs are a key consideration for anyone on a keto diet. They are calculated by taking the total carbohydrates in a food product and subtracting the fibre and sugar alcohol content. This is because fibre and sugar alcohols are not broken down by the body for energy.

Net Carbs = Total Carbohydrates – Fibre – Sugar Alcohols

For example, a large banana contains 31 grams of total carbohydrates. It also contains 3.5 grams of fibre and no sugar alcohols. This means that the net carbs of a large banana are 27.5 grams (31 - 3.5 = 27.5).

Other common foods that are low in net carbs include nutrient-dense vegetables and low-glycemic fruits like berries. These foods do not significantly impact blood sugar levels and are therefore less likely to interfere with weight loss.

The number of net carbs you can consume per day depends on the type of keto diet you are following. The Standard Keto Diet (SKD) restricts net carb intake to 20-50 grams per day, while the Targeted Keto Diet (TKD) allows for an additional 20-50 grams of carbs per day before and after workouts. The Cyclical Keto Diet (CKD) involves following the SKD for 5-6 days and then consuming a higher amount of carbs (400-600 grams) for the remaining 1-2 days.

What are the different types of keto diets?

There are several types of keto diets, each with its own unique set of potential benefits and risks. Here are some of the most common types:

• Standard Ketogenic Diet (SKD): This is the most common and well-studied version of the keto diet, involving 70-75% fat, 20% protein, and 5-10% carbs. It typically restricts net carb intake to 20-50 grams per day and is recommended for those just starting with keto.
• Targeted Ketogenic Diet (TKD): This version is suitable for individuals with an active lifestyle who need carbs to fuel their workouts. It follows the SKD but allows for 20-50 additional grams of carbs per day before and after workouts.
• Cyclical Ketogenic Diet (CKD): This diet is designed for professional athletes focused on muscle growth and performance. It involves following the SKD for 5-6 days a week, then having 1-2 days of higher carb consumption, with up to 400-600 grams of carbs.
• High-Protein Ketogenic Diet: This version includes more protein, with a ratio of 35% protein, 60% fat, and 5% carbs. It is intended for bodybuilders and older people needing to prevent muscle breakdown.
• Mediterranean Keto Diet: This approach combines the standard keto diet with elements of the Mediterranean diet, emphasising healthy fats like fatty fish and olive oil. It may be a heart-healthier way to follow keto.
• Keto 2.0: This is a less restrictive version of the standard keto diet, with 50% fat, 30% protein, and 20% carbs. It allows for a wider variety of carbs and leaner cuts of meat but may not lead to ketosis.
• Dirty Keto: This version follows the same macronutrient distribution as the standard keto diet but allows for highly processed and prepackaged meals. It prioritises convenience but may lead to nutritional deficiencies over time.
• Clean Keto: In contrast to dirty keto, clean keto focuses on organic and "healthy" versions of foods while still adhering to the standard keto macronutrient distribution. It may be a relatively healthier way to follow the keto diet.

What foods can you eat on the keto diet?

The keto diet is a high-fat, very low-carb, and moderate-protein diet. 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.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass. Examples include chicken, turkey, beef, and fish.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can also help increase feelings of fullness. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. They are low in carbs and high in fat and protein. Cream and half-and-half are also good choices, but they should be consumed in moderation. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Vegetables

Non-starchy vegetables that are low in carbs and high in nutrients include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and dark leafy greens like kale and collard greens. Avocados and olives are also good choices, as they are high in healthy fats and low in net carbs.

Berries

Berries, such as raspberries, strawberries, blackberries, and blueberries, are low in carbs and high in fiber and antioxidants. They are one of the few fruits that can be included in the keto diet.

Nuts and Seeds

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 lower your calorie intake. Examples include almonds, walnuts, pumpkin seeds, and chia seeds.

Healthy Oils

Olive oil, avocado oil, and coconut oil are recommended on the keto diet. They are high in healthy fats and contain no carbs. Butter and ghee are also good choices, as they are carb-free and have been found to be less harmful to health than previously thought.

Dark Chocolate and Cocoa Powder

Dark chocolate that contains a minimum of 70% cocoa solids is keto-friendly. It is rich in antioxidants and may reduce the risk of heart disease. Cocoa powder is also a good choice, as it is a superfruit rich in antioxidants.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and have been shown to have a reduced risk of diabetes. They can also improve physical performance, alertness, and mood. Just be sure to avoid adding any sugar or sweeteners.

What foods should you avoid on the keto diet?

To achieve ketosis, the metabolic state where your body burns fat for energy instead of carbohydrates, you need to avoid foods that are high in carbohydrates. Here is a list of foods to avoid on a keto diet:

• Bread, pasta, rice, and other refined carbs. These include white bread, pastries, tortillas, and other wheat-based products.
• Beer, liqueurs, and mixed drinks. Alcoholic beverages with a high carb and low nutrient count are not keto-friendly.
• Honey, syrups, and sugar in any form. Natural sweeteners like honey, maple syrup, and agave are essentially concentrated sugar and can easily increase your daily carb intake.
• Fruit juice. While fruit juice contains vitamins and minerals, it is still high in natural sugar and lacks dietary fibre.
• Soft drinks. Carbonated drinks like soda are essentially sugar water and provide zero nutrition while contributing to your daily carb count.
• Ketchup, barbecue sauce, and other condiments. These sauces are often packed with sugar and provide little to no nutritional value.
• Glazed or honey-baked ham. The sugar content in these sweetened hams can prevent you from reaching or maintaining ketosis.
• Light or low-fat margarine. While low in carbs, light or low-fat margarine does not provide the fat needed to reach and maintain a ketogenic state.
• Dried fruit or trail mix. The sugar in fruits becomes concentrated when dried, resulting in high carb content in small serving sizes.
• Low-fat diet foods. Foods marketed as low-fat tend to be higher in sugar to compensate for the reduced fat content.
• Potatoes and other starchy vegetables. White and sweet potatoes, peas, and corn are high in carbs and should be avoided.
• Sweetened yogurt or dairy. Flavoured or sweetened dairy products will add to your carb count. Instead, opt for plain, full-fat, or Greek yogurt.
• Certain fresh fruits. Fruits like mangoes, bananas, and grapes are naturally high in carbs and could prevent you from reaching ketosis.
• Beans and other legumes. Legumes like beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their carb content.
• Quinoa and other grains. Grains like quinoa and millet are too high in carbs to be a staple in your keto diet.
• Cereal, crackers, and other processed, grain-based snack foods. These are typically high in carbs and low in fibre.
• Baked goods, including gluten-free options. Gluten-free does not mean carb-free, and many gluten-free baked goods are just as high in carbs as traditional baked goods.

Remember, the key to a successful keto diet is limiting your carbohydrate intake and choosing foods that are low in net carbs (total carbs minus fibre).

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