Going Keto? Here's What You Need to Know.
What is it? The Ketogenic Diet, or Keto Diet for short, is based on consuming high amounts of fat, moderate protein, and little to no carbohydrates. This type of diet is used to convert someone’s body into using ketones as their main source of energy instead of glucose (blood sugar). This type of diet is a great way for people to help with overall fat burning to create a positive change in body composition.
Most eating habits in the US are centered around excessive carbohydrates and sugars that can be found in many types of foods without us noticing it. This excessive carbohydrate consumption can lead to insulin resistance, which is our body negatively reacting to glucose and storing it as fat. That is why the Keto diet is so popular in our modern day because it helps us regain our insulin sensitivity and helps with the reduction of stored fat.
Like all diets it is still important to be in a total caloric deficit (eat less than your body burns) but the Keto Diet is a great tool to use in reducing the overconsumption of carbs that usually leads to weight/fat gain.
What foods work with a Keto Diet? The key to the Keto Diet is to keep your body in Ketosis, meaning your body doesn’t have enough carbohydrates to burn for energy so it will instead burn fat. It is important that little to no carbohydrates are included in your diet. Instead, turn your focus to proteins (eggs, fish, pork), fats and oils, vegetables, nuts, and dairy.
Tips: Don’t overdo the protein. Too much protein in your diet can kick you out of ketosis. Types of fat matter. Just because you’re on a Keto Diet doesn’t mean you should only eat bacon, butter or fatty meats. Add healthier options like avocados, fatty fish like salmon, and healthy nut oils like macadamia to aid with increasing your fat intake.
Are there vitamins and supplements that support the Keto Diet? MCT Oil, or Medium Chain Triglycerides, are a type of fatty acid our bodies can use for energy when on a Keto Diet. They help with overall fat burning and can increase brain cognition and clarity. Consider brands like NOW Foods, Sparta Nutrition, and Mutant for MCT Oil.
BHB/Exogenous Ketones, or Beta-hydroxybutyrate, are a type of Exogenous (coming from outside source/our body) Ketone that has similar effects to MCT that our body can utilize as a form of fuel. People use exogenous ketones to speed up the process of ketogenic adaptation in the body. Consider brands like 5% Nutrition and Sparta Nutrition for these types of ketones.
Electrolytes and Minerals will need to be replenished when converting to a Keto Diet. Your body will lost a lot of water from the decrease in glycogen (stored blood sugar), so it is important to replenish these important electrolytes/minerals to keep optimal health and performance. In addition to electrolyte filled drinks, consider brands like Trace Minerals and NOW Foods for additional electrolyte and mineral support.
Keto Proteins are a great way to get a blend of MCT oil and high-quality bone broth protein than can help with muscle and gut repair. Consider Ancient Nutrition’s Bone Broth or Keto Protein.
Keto Based Meal Replacement Protein also contains healthy fats to act as a convenient meal replacement while on a Keto Diet. Brands like American Metabolix, Ancient Nutrition, and Garden of Life offer Keto Meal Replacements.
In addition, consider Udos Oil from Flora for a healthy form of Omega 3-6-9 that can help with overall fat intake and health, as well as other Omega 3 Fatty Acids from brands like Now, Nordic Naturals, and Allmax to help support Brain, Heart, and healthy inflammatory response.
Ready to go Keto? It is always recommended that before starting a new diet that you consult with your doctor. If you are ready to give the Keto Diet a go, stop into Vegas Discount Nutrition and speak with one of our NAFC Certified Nutrition Coaches who can help put together a plan to help you achieve the results you’re looking for.