Active Learn Keto: A Comprehensive Guide To Mastering It

Active Learn Keto is a keto supplement that contains two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound produced by the liver from fats, while MCTs are a type of fat found in coconut and palm oil. These supplements claim to increase ketone levels in the body, helping it achieve ketosis faster and ultimately leading to weight loss. However, there is limited research on the effectiveness of keto supplements, and experts do not recommend diet pills for weight loss. Before starting any supplement or diet plan, it is important to consult a healthcare professional.

Understanding the basics of the keto diet

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate, and moderate-protein diet that has gained popularity as a weight-loss method. The diet first surfaced in the 1920s as a treatment for epilepsy and diabetes, and it has been used therapeutically ever since.

The keto diet 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 very efficient at burning fat for energy. Typically, 60% to 80% of your daily calories will come from fat, 15% to 20% from protein, and no more than 50 grams from carbs.

When on the keto diet, your body doesn't have enough carbs to support its energy needs, so it turns to burning your body's fat stores for fuel. This process is called ketosis, and it involves the production of ketones, substances made in your liver.

Types of Keto Diet

There are several types of keto diets, each with slight changes in the proportion of fat, protein, and carbs:

• Standard Ketogenic Diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet, typically consisting of 70% fat, 20% protein, and 10% carbs.
• Cyclical Ketogenic Diet (CKD): This involves periods of higher-carb "refeeds," such as 5 keto days followed by 2 high-carb days.
• Targeted Ketogenic Diet (TKD): This diet allows for the addition of carbs around intense workouts.
• High-Protein Ketogenic Diet (HPKD): Similar to SKD but with more protein, usually 60% fat, 35% protein, and 5% carbs.

Benefits of the Keto Diet

The keto diet has been shown to be effective for certain health conditions, especially type 2 diabetes. It has also been linked to improvements in cognitive and memory function, and it may have potential therapeutic benefits for conditions like Alzheimer's, Parkinson's disease, and multiple sclerosis.

Risks and Side Effects

While the keto diet has helped some people lose weight or manage health conditions, it is not suitable for everyone. It may be harmful if not done correctly or without proper supervision, and it can affect each person differently. Some people may experience what is commonly known as the "keto flu," with symptoms like constipation, fatigue, headaches, and an upset stomach.

The keto diet may also impact your cholesterol levels, either increasing or decreasing them. Additionally, the low-carb aspect of the diet may have long-term consequences, and cutting out nutrient-dense and fiber-rich foods can affect your gut health.

Starting the Keto Diet

Before starting the keto diet, it is important to consult with your doctor or a nutritionist, especially if you have other dietary restrictions. You may need to toss out some pantry items and add certain high-fat food sources to your meals. It is recommended to ease into the diet slowly and stay hydrated to lessen the chances of getting the "keto flu."

How to get into ketosis

To enter ketosis, your body must burn stored fat for fuel instead of glucose. This metabolic state can be challenging to reach and usually takes a few days, but it can be achieved through the following strategies:

Reduce Carbohydrate Intake

Eating a very low-carb diet is the most important factor in entering ketosis. Limit your net carb intake to 20-50 grams per day, or less, depending on your body and activity levels. This restriction forces your body to use fat, not glucose, as its primary energy source.

Increase Physical Activity

Exercise helps deplete the body's glycogen stores (the storage form of glucose). Typically, eating carbs restores glycogen levels, but on a low-carb diet, these stores are not sufficiently replenished, encouraging the body to turn to fat as fuel. Prolonged physical activity and high-intensity workouts deplete glycogen stores more quickly.

Fasting

Intermittent fasting can help you reach ketosis. Short-term fasts or fat fasts can be effective, and many people go into mild ketosis between dinner and breakfast. Fasting for 12-48 hours was traditionally used to help children with epilepsy enter ketosis quickly, but non-fasting protocols are more common now.

Increase Healthy Fat Intake

Most people entering ketosis replace lost carbohydrates with healthy fats. Good sources include fatty fish like salmon, olive oil, avocado oil, and avocados. However, extremely high-fat intake doesn't necessarily translate to higher ketone levels. Limit saturated and trans fats.

Test Ketone Levels

You can test ketone levels in your breath, urine, and blood to track your progress and make adjustments to your diet. Simple ketone tests, such as strips and monitors, are available to purchase online.

Check Protein Intake

Consume an adequate but not excessive amount of protein. The recommended amount varies, but a standard suggestion is around 1 gram of protein per pound of body weight per day. People who exercise heavily may need 1.5 grams per pound.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), available as oil, can help you reach ketosis, even when eating less fat and more protein and carbs than a typical keto diet.

Foods to eat and avoid on the keto diet

The keto diet is a high-fat, low-carb, and moderate-protein diet. The goal is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy. Here is a list of foods to eat and avoid on the keto diet:

Foods to Eat:

• Meat: Fatty cuts of beef and pork are rich in minerals and B vitamins. Chicken, fish, and beef are also good options.
• Seafood: Salmon, tuna, halibut, cod, trout, and catfish are all fatty and carb-free seafood options.
• Eggs: They are high in protein and promote feelings of fullness.
• Dairy: Cheese, butter, cream, and Greek yogurt are good sources of fat and protein.
• Nuts and seeds: Macadamias, almonds, pecans, walnuts, sesame seeds, pumpkin seeds, and flaxseeds are keto-friendly options.
• Vegetables: Broccoli, cauliflower, green beans, zucchini, spinach, cabbage, peppers, and asparagus are some keto-friendly vegetables.
• Berries: Blackberries, raspberries, and strawberries are low in carbs and high in fiber.
• Fats and oils: Olive oil, coconut oil, avocado oil, butter, and ghee are commonly used in keto recipes.
• Beverages: Unsweetened coffee, tea, and sparkling water are good beverage options. Dry wine and hard liquor can be consumed in moderation.

Foods to Avoid:

• Bread, rice, and pasta: These foods are high in carbohydrates and will prevent ketosis.
• Starchy vegetables: Potatoes, sweet potatoes, corn, and beets are starchy and should be limited.
• High-sugar fruits: Bananas, mangoes, grapes, and raisins are high in sugar and carbohydrates.
• Baked goods: Gluten-free or traditional baked goods are usually high in carbohydrates.
• Honey, syrup, and sugar: These are high in carbohydrates and should be avoided.
• Beer and mixed drinks: Beer and mixed liquor drinks are high in carbohydrates and low in nutrients.
• Legumes: Beans, lentils, and chickpeas are high in fiber and protein but also contain carbohydrates.
• Cereal, crackers, and oatmeal: These are high-carbohydrate foods that should be limited.
• Fruit juices: They are high in fast-digesting carbohydrates and should be avoided.
• Low-fat dairy: Skim milk, fat-free yogurt, and low-fat cheese are high in carbohydrates and should be replaced with full-fat options.

The benefits of a keto diet

The keto diet has been around since the 1920s and is known for being low-carb and high-fat. It has been proven to have many health benefits, including:

Weight Loss

The keto diet is a popular tool for weight loss. It causes the body to break down fat for energy, resulting in the production of ketones, which the body uses for fuel. This process is called ketosis. Studies have shown that people on keto diets lose more weight, faster, than those on low-fat diets.

Reduced Appetite

Low-carb diets automatically reduce appetite and calorie intake. This is because low-carb diets tend to include more protein and fat, which makes people feel fuller for longer.

Improved Heart Health

The keto diet can improve heart health by reducing cholesterol and lowering the risk of cardiovascular disease. A 2017 review of studies showed that people on a keto diet experienced a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, and an increase in "good" HDL cholesterol.

Reduced Risk of Certain Cancers

Some research suggests that the keto diet may help prevent or treat certain cancers. This is because it causes more oxidative stress in cancer cells than in normal cells, causing them to die. The keto diet may also lower the risk of insulin complications, which are linked to some cancers.

Improved Brain Function

The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. The keto diet has been used to treat epilepsy and is being studied for its potential benefits in treating other brain conditions such as Alzheimer's disease.

Improved PCOS Symptoms

A small pilot study found that a keto diet improved several markers of polycystic ovary syndrome (PCOS), including hormone ratios and fasting insulin levels. However, more research is needed to confirm these benefits.

Potential risks of a 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 lower blood sugar, it is not a sustainable long-term solution and may come with several health risks. Here are some potential risks associated with a keto diet:

• Nutrient deficiencies: Restricting fruits, vegetables, whole grains, and legumes can lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, phosphorus, and vitamins B and C.
• Digestive issues and gut health: The keto diet can be low in fiber, leading to constipation and other digestive issues. It may also negatively affect gut bacteria, potentially impacting immunity, mental health, and inflammation.
• Kidney problems: High-fat animal foods like eggs, meat, and cheese are staples of the keto diet. This can increase the risk of kidney stones and worsen existing kidney conditions.
• Heart disease: The keto diet is associated with increased "bad" LDL cholesterol and a higher risk of heart disease.
• Bone health: The keto diet has been linked to decreased bone strength and bone mineral density.
• Low blood sugar: The keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes.
• Social isolation and disordered eating: Strict diets like keto can lead to social isolation and disordered eating patterns.
• Other health conditions: The keto diet is not suitable for individuals with conditions involving the pancreas, liver, thyroid, or gallbladder.
• Keto flu: When starting the keto diet, some people may experience flu-like symptoms such as an upset stomach, dizziness, decreased energy, and mood swings due to the body's adjustment to ketosis.

Frequently asked questions