Jen Keto Weight Loss Product Ingredients Explained

The weight loss product Jen Keto is likely referring to the ketogenic diet, a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. The diet typically involves consuming less than 50 grams of carbohydrates per day and deriving 70-80% of daily calories from fat. The premise of the ketogenic diet for weight loss is that depriving the body of glucose, the main source of energy, will lead to the production of ketones from stored fat. This state of ketosis can lead to weight loss and improvements in health parameters such as insulin resistance, high blood pressure, and elevated cholesterol. However, there are potential side effects and challenges associated with the diet, including hunger, fatigue, and irritability. It is recommended to consult with a physician and dietitian before starting a ketogenic diet to ensure it is safe and tailored to individual needs.

The basics of keto

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has gained a lot of attention as a weight loss method in recent years. The keto diet is not just a trendy diet, it has been around for a while. It first surfaced in the 1920s to help with conditions like epilepsy and diabetes.

The keto diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. The goal is to swap out the glucose calories with fat. In a typical keto diet, your nutrition centres on fatty foods. They'll make up anywhere from 60% to 80% of your daily calories. Proteins make up 15% to 20%. Carbs are restricted to no more than 50 grams. This makes it quite a restrictive diet.

The most important component of the keto diet is a natural process called ketosis. Normally, bodies run very well on glucose. Glucose is produced when the body breaks down carbohydrates. It's a very simple process, which is why it's the body's preferred way to produce energy. When you cut back on carbs or just haven't eaten in a while, your body looks for other energy sources to fill the void. Fat is typically that source. When your blood sugar drops because you're not feeding your body carbs, fat is released from your cells and floods the liver. The liver turns the fat into ketone bodies, which your body uses as its second choice for energy.

When your body burns body fat for fuel, it produces ketones, substances made in your liver. Your body enters a metabolic state called "ketosis". If you follow the keto diet strictly, your body will reach ketosis in about 4 days. You will likely even see several pounds of weight loss the first week.

There are several forms of the ketogenic diet. The classic ketogenic diet is super high in fat (about 80% to 90% of your daily calories), super low in carbohydrates (up to 4% of your calories) and moderate in protein (typically 6-8% of your calories). The standard ketogenic diet (SKD) is the standard diet an individual new to the keto diet would follow. This diet follows keto rules including low-carb, moderate protein and high-fat intake. It typically contains 70% fat, 20% protein, and only 10% carbs in your daily diet.

The cyclical ketogenic diet (CKD) involves periods of higher-carb "refeeds", such as 5 ketogenic days followed by 2 high-carb days. The targeted ketogenic diet (TKD) allows you to add carbs around intense workouts. The high-protein ketogenic diet (HPKD) is similar to the SKD, but you can eat more protein. The ratio is usually 60% fat, 35% protein, and 5% carbs.

What to eat on keto

A typical keto diet plan consists largely of low-carb green vegetables. This short list leaves out carb-heavy foods, such as grains, rice, beans, potatoes, sweets, milk, cereals, fruits and even some vegetables.

Some keto-friendly foods are:

• Full-fat dairy products
• Non-starchy and fibrous vegetables
• Meat
• Fatty fish
• Eggs
• Butter and cream
• Cheese
• Nuts and seeds
• Healthy oils
• Avocados
• Low-carb veggies
• Condiments

What to avoid on keto

Any food that’s high in carbs should be limited. Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit, except small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: processed vegetable oils, mayonnaise, etc.
• Alcohol: beer, wine, liquor, mixed drinks
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Quick and easy meals

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and a reduced risk of certain diseases. It involves drastically reducing your carbohydrate intake and replacing it with healthy fats, which can help your body use fat for energy.

Breakfast

• Veggie and egg muffins with tomatoes
• Nut milk chia pudding topped with coconut and blackberries
• Omelet with avocado, salsa, peppers, onion, and spices
• Greek yogurt with peanut butter, cocoa powder, and berries

Lunch

• Chicken salad with olive oil, feta cheese, olives, and a side salad
• Almond milk milkshake with peanut butter, spinach, cocoa powder, and strawberries
• Avocado shrimp salad
• Ground beef lettuce wrap tacos with sliced bell peppers

Dinner

• Salmon with asparagus cooked in butter
• Cheese-shell tacos with salsa
• Pork chops with Parmesan cheese, broccoli, and salad
• Chicken stuffed with pesto and cream cheese, served with grilled zucchini
• Cauliflower and mixed veggies
• White fish cooked in olive oil with kale and toasted pine nuts

Snacks

• A handful of nuts or seeds
• Hard-boiled or deviled eggs
• Keto-friendly snack bars
• Full-fat Greek yogurt mixed with nut butter and cocoa powder
• Bell peppers and guacamole
• Strawberries and plain cottage cheese

Tips for Quick and Easy Meals on a Ketogenic Diet:

• Use prepared ingredients, such as pre-chopped veggies, shredded chicken, and pre-shredded cheeses.
• Choose simple, all-in-one meals or pair very simple mains with basic sides.
• Double your recipes and freeze leftovers for a quick and easy meal later.
• Try intermittent fasting, which means fewer meals to plan and can have benefits when paired with a ketogenic diet.

Tips for customisable options

The Easy 5-Ingredient Ketogenic Diet Cookbook by Jen Fisch is a great starting point for anyone new to the keto diet. It provides an overview of the ketogenic diet, including how to count macros and interpret nutritional information. The recipes are simple and quick to make, requiring only five main ingredients (not including basic kitchen staples like salt and pepper) and can mostly be prepared in under 30 minutes.

The book also includes tips for swapping out ingredients to adapt the dishes to your tastes and health needs. For example, the author suggests using the free Carb Manager application to track your food and set preferences to net carbs. She also recommends searching for a "keto macro calculator" online to find the best macros for you.

The recipes are also budget-friendly and use easy-to-find ingredients, making the ketogenic diet more accessible and attainable. This is especially helpful for those with busy lifestyles who may not have the time to source hard-to-find ingredients.

The book covers a range of meal types, with suggestions for breakfast, lunch, and dinner, and even includes dessert options. Some examples of recipes include:

• Bacon and egg cauliflower hash
• Broccoli cheese soup
• Bulletproof coffee
• Chicken stuffed with pesto and cream cheese
• Cream cheese pancakes with blueberries
• Low-carb sesame chicken and broccoli

The book also includes a brief introduction to the keto diet and its benefits, making it a valuable resource for those new to the keto lifestyle.

The benefits of a ketogenic diet

The ketogenic diet has been around since the 1920s and is a low-carb, high-fat 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.

There are several types of ketogenic diets, including the Standard Ketogenic Diet, the Cyclical Ketogenic Diet, the Targeted Ketogenic Diet, and the High Protein Ketogenic Diet. The Cyclical and Targeted Ketogenic Diets are more advanced methods primarily used by bodybuilders or athletes.

Weight Loss

The ketogenic diet is an effective way to lose weight and lower the risk of certain diseases. Research shows that the ketogenic diet may be as effective for weight loss as a low-fat diet. A review of 13 studies found that following a very low-carb, ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People who followed the keto diet lost an average of 2 pounds more than the group that followed a low-fat diet.

Lower Risk of Certain Diseases

The ketogenic diet can help improve risk factors for heart disease, including body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar. It is also being explored as a potential additional treatment for cancer, as it may help slow tumor growth.

Improved Brain Function

The ketogenic diet may help reduce symptoms of Alzheimer's disease and slow its progression. It has also been shown to cause significant reductions in seizures in epileptic children.

Other Benefits

The ketogenic diet can also help improve symptoms of polycystic ovary syndrome (PCOS) by helping to reduce insulin levels. It may also improve outcomes for traumatic brain injuries and Parkinson's disease, although more research is needed in these areas.

Considerations

While the ketogenic diet has many potential benefits, it may not be suitable for everyone. It can be challenging to stick to due to stringent food restrictions, and it may lead to vitamin and mineral deficiencies if not carefully planned. It is also important to consult a doctor before starting the ketogenic diet, especially for those with diabetes, kidney disease, or other health conditions.

Foods to eat and avoid on a keto diet

The keto diet is a low-carb, high-fat diet that can help with weight loss and lower the risk of certain diseases. Here is a comprehensive list of foods to eat and avoid on a keto diet:

Foods to Eat

• 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 vegetables: Green veggies, tomatoes, onions, peppers, etc.
• Condiments: Salt, pepper, herbs, and spices.

Foods to Avoid

• Refined carbs: White bread, pasta, rice, pastries, etc.
• Beer and mixed drinks: Beer, liqueurs, and mixed drinks have a high carb content.
• Honey and syrups: Honey, agave, and maple syrup are high in carbs and can easily increase your daily carb count.
• Juice: Fruit juice is high in fast-digesting carbs and lacks dietary fiber.
• Soda: Soda is high in carbs and provides no nutritional value.
• Ketchup and barbecue sauce: These condiments are packed with sugar and provide little nutritional value.
• Glazed or honey-baked ham: The sugar content in these hams can prevent ketosis.
• Light or low-fat margarine: These products skimp on fat, which is your main source of fuel on the keto diet.
• Dried fruit or trail mix: The sugar in dried fruit is concentrated into smaller serving sizes, resulting in high carb counts.
• Low-fat diet foods: Foods marketed as low-fat tend to be higher in sugar and can be high in carbs.
• Potatoes and other starchy vegetables: White and sweet potatoes, peas, and corn have a high carb content and should be avoided.
• Sweetened yogurt or dairy: Flavored and sweetened yogurt and dairy products can add to your daily carb count.
• Certain fresh fruits: Mangoes, bananas, and grapes are naturally higher in carbs and could prevent 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 included in a keto diet.
• Milk and white chocolate: These chocolates have added sugar and are not keto-friendly.

Frequently asked questions