What is Keto?
A ketogenic (Keto) eating plan is primarily made up of a very low carbohydrate (10% or less), high fat and moderate protein-based meals. A ketogenic state is when your body is no longer using carbohydrates for fuel, so it needs to find an alternative, breaking down fat and converting it into ketones.
How it works?
Ketones are any of the 3 water soluble compounds produced in the liver and occur during carbohydrate restriction. These ketones are then your primary energy source. This is why you can see great results in weight loss as your body starts to burn fat for fuel!
Ketones work like a 4th macronutrient, producing more energy per unit than glucose (glucose is derived from carbs and sugar). Research suggests ketones include the following benefits;
Calming, anti-inflammatory effect on the nervous system
Enhanced athletic performance with faster recovery
Improvement of cognitive functions, reaction times and emotional stability
Supports dopamine levels (one of the chemicals that are responsible for our happiness!)
Mitochondrial biogenesis (anti-aging)
Weight loss and reduced hunger cravings
Who is it good for?
A ketogenic diet can help people with an active lifestyle, providing increased levels of energy, a decrease in hunger cravings while effectively supporting weight loss. There is also a lot of research to suggest that a ketogenic eating plan can help support your mood, digestion and help improve blood sugar levels for people with type 2 diabetes as the body operates more efficiently.
A lot of research has been conducted surrounding a ketosis state, starting as a medically induced intervention that has had huge successes in controlling symptoms of different diseases such as Parkinson's, Alzheimer's, anxiety, autism, depression and epilepsy, especially in children.
A high carbohydrate, high insulin producing diet burns quickly and produces free radicals which are the driving force behind inflammation, cancer and accelerated aging. The keto diet on the other hand, is a slow burning efficient producer of energy.
A typical day
A typical day following the Ketogenic diet is consuming food rich in protein and fats, including eggs, fish, nuts, butter, oils, seeds and fibrous vegetables. Although, the keto diet can be personalised with intolerances and preference!
Maintaining a state of nutritional ketosis requires a dietary macro composition of approximately;
65 - 75 % Fat
15 - 25 % Protein
0.5 grams per pound (1.1 grams/kilo)
Moderately active 0.7 grams per pound (1.5 grams/kilo)
Highly active 2.2 grams/kilo
Being mindful with protein as excess consumption can shut off ketosis just like when you eat excess carbs.
5 - 10 % carbohydrates
50 grams per day for active people
20 grams for inactive
Also eliminating forms of sugars and sweetened beverages.
Vitamins and Supplementation
In store we stock lots of Keto-friendly goodies! Including smoothies, bone broths, supplementation and pantry staples to aid you in your Keto journey! One of our favourites being Keeptone bread - a wholefood bread with no gluten, dairy, soy, yeast or grains with no added sugar! All breads contain only Australian ingredients, mostly organic and has a great texture, making it perfect for someone following a ketosis nutrition plan.
Keto Industries is another great company with innovative keto supplements. Ketonic is an exogenous ketone formula containing Beta Hydroxybutyrate, a naturally occurring compound used as an energy source by the brain when glucose is low. It delivers an immediate sustained source of energy, enhancing mental clarity and exercise performance. Fantastic support for people just embarking on a keto diet, intermittent fasting and people looking to reduce excessive inflammation in their bodies. For more information regarding Keto Industries check out their website at www.ketoindustries.com.au
As always, please discuss with your health care professional before making any changes to your current lifestyle.