Keto Strong: Your Guide To Using This Supplement

The keto diet is a low-carb, high-fat diet that is designed to force the body into using fat for fuel instead of sugar from carbohydrates. The diet 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 very efficient at burning fat for energy.

To follow the keto diet, you need to consume a very low amount of carbohydrates and replace them with fat. A typical keto diet consists of 70% fat, 20-25% protein, and only 5-10% carbs. This means that you need to avoid foods such as grains, legumes, fruits, and starchy vegetables, and instead focus on eating meat, fish, eggs, nuts, and healthy oils.

The keto diet has been shown to have many health benefits, including weight loss, improved blood sugar control, and reduced risk of certain diseases such as diabetes, cancer, epilepsy, and Alzheimer's. However, it is important to note that the keto diet can also have some potential risks and side effects, such as nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking. Therefore, it is recommended to consult a doctor and a registered dietitian before starting the keto diet.

What is the keto diet?

The keto diet, or ketogenic diet, is a low-carb, high-fat diet that aims to force the body to burn fat instead of carbohydrates for energy. This metabolic state is called ketosis.

The keto diet involves drastically reducing your carbohydrate intake to around 20-50 grams per day and replacing those calories with fat. This reduction in carbs typically takes the body 3-4 days to enter ketosis. When this happens, the body becomes very efficient at burning fat for energy and turns fat into ketones in the liver, which can supply energy for the brain.

There are several versions of the keto diet, but the standard keto diet (SKD) is the most researched and recommended. It typically consists of 70-75% fat, 20% protein, and 5-10% carbs.

The keto diet is often used for weight loss, and it may also help manage certain medical conditions like epilepsy. It may also have benefits for people with diabetes, heart disease, cancer, Alzheimer's disease, and more, but more research is needed in these areas.

It's important to note that the keto diet can be restrictive and may not be suitable for everyone. It's always a good idea to consult with a healthcare professional before starting any new diet, especially if you have a pre-existing medical condition.

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 your body uses fat for fuel instead of carbs.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. They are rich in B vitamins and several minerals and contain no carbs. Examples include chicken, beef, turkey, bacon, and ham.

Fish and Seafood

Fish and shellfish are very keto-friendly. Salmon, sardines, mackerel, and other fatty fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Shellfish like shrimp, crab, and lobster are also good choices, but it's important to track their carb content to stay within the keto diet limits.

Eggs

Eggs are an excellent source of protein and are low in carbs, making them ideal for the keto diet. They have also been shown to trigger hormones that increase feelings of fullness. It is best to eat whole eggs instead of just egg whites to get the full range of nutrients.

Dairy and Dairy Alternatives

Cheese, cream, butter, and other high-fat dairy products are suitable for the keto diet as they are low in carbs and high in fat. Greek yogurt and cottage cheese are also good options as they are high in protein and can help decrease appetite and promote feelings of fullness.

Vegetables

Non-starchy vegetables that are low in carbs and high in fibre are excellent choices for the keto diet. Examples include broccoli, cauliflower, zucchini, spinach, kale, avocado, and peppers. These vegetables are packed with vitamins, minerals, and antioxidants.

Berries

Most fruits are too high in carbs for the keto diet, but berries are an exception. Blackberries, raspberries, and strawberries, in particular, are low in carbs and high in fibre. They are also loaded with antioxidants that may reduce inflammation and protect against disease.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also a good source of fibre. Examples include almonds, walnuts, pumpkin seeds, and chia seeds.

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 70% or more is suitable for the keto diet in moderation. Cocoa is rich in antioxidants, and dark chocolate may help reduce the risk of heart disease by lowering blood pressure.

Coffee and Tea

Unsweetened coffee and tea are carb-free drinks that are suitable for the keto diet. They have been linked to various health benefits, including a reduced risk of diabetes and improved physical performance, alertness, and mood.

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. The main health benefits of a keto diet can include:

• Weight loss
• Reduced hunger
• Improved blood sugar control
• Lowered triglycerides
• Improved cholesterol
• Reduced reliance on diabetes medication
• Lower blood pressure
• Stronger mental performance
• Reduced thrush and yeast infections

However, the keto diet may also have some risks and side effects, including:

• Constipation
• Dehydration
• Increased "bad" LDL cholesterol
• Fatigue
• Foggy-headedness
• Increased cardiovascular disease risk

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

• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. It may not provide sufficient amounts of vitamins and minerals such as calcium, vitamin D, magnesium, phosphorus, selenium, vitamins B and C, folate, vitamin A, vitamin E, vitamin B6, thiamin, iron, and potassium.
• Digestive issues and changes in gut bacteria: The keto diet's restriction of carbohydrates can make it challenging to meet daily fiber needs. This may lead to digestive discomfort, constipation, and negative effects on gut health.
• Kidney problems: The high intake of animal foods and protein on the keto diet can increase the risk of kidney stones and cause long-term kidney damage. People with chronic kidney disease should avoid keto.
• Increased risk of chronic diseases: The keto diet's high saturated fat content and emphasis on animal foods have been linked to a higher risk of heart disease, cancer, and all-cause mortality.
• Low blood sugar: The keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes.
• Bone health: Several studies have associated the keto diet with impaired bone health and reduced bone mineral density.
• Social isolation and disordered eating: The strict nature of the keto diet could lead to social isolation and disordered eating patterns.
• Other health risks: The keto diet is not suitable for those with conditions involving the pancreas, liver, thyroid, or gallbladder. It can also cause low blood pressure, constipation, and an increased risk of heart disease.
• Keto flu: When starting the keto diet, some people may experience the "keto flu," with symptoms like an upset stomach, dizziness, decreased energy, and mood swings.

How do you get into ketosis?

The body enters a metabolic state known as ketosis when it uses fat instead of carbohydrates as its primary energy source. Ketosis is achieved by drastically reducing your carbohydrate intake and replacing it with fat. This shift in metabolism causes your body to become extremely efficient at burning fat for energy.

Reducing Carbohydrate Intake

To enter ketosis, it is crucial to limit your carbohydrate consumption. Generally, this entails restricting your daily carb intake to around 20 to 50 grams. This restriction forces your body to seek alternative fuel sources, leading to the breakdown of fats for energy.

Increasing Fat Consumption

Replacing carbohydrates with fat is a fundamental aspect of achieving ketosis. Fats should constitute approximately 70% of your overall calorie intake. This shift ensures that your body has an ample supply of fat to burn for energy.

Managing Protein Intake

In addition to fat, it is important to consume adequate protein. However, excessive protein intake should be avoided as it can be converted into glucose, potentially slowing down your transition into ketosis.

Intermittent Fasting

Practicing intermittent fasting can be a useful strategy to accelerate your entry into ketosis. This involves restricting your food intake to a specific time window, typically 8 hours, and fasting for the remaining 16 hours of the day.

Testing for Ketosis

You can use blood, urine, and breath tests to determine whether you have entered ketosis. These tests measure the amount of ketones produced by your body. Additionally, certain symptoms may indicate that you are in ketosis, such as increased thirst, dry mouth, frequent urination, and reduced hunger or appetite.

Frequently asked questions