What is a Keto Diet?

A Keto diet is a starch controlled or low carbohydrate diet, which generates a metabolic state in the body characterized by the presence of ketone bodies by strict definition. It ideally also prioritizes adequate nutrient dense protein and essential fats to optimize for being a fat burner instead of a sugar burner. Becoming fat fueled rather than sugar fueled can have positive benefits for metabolic health.

A traditional ketogenic diet is high in healthy fats, has adequate protein and is low in carbohydrates. According to Wikipedia, the diet "forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.

In medicine, a therapeutic ketogenic diet is used primarily to treat difficult-to-control (refractory) epilepsy in children. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Potential side effects may include constipation, high cholesterol, growth slowing, acidosis, and kidney stones.[3]"(https://en.wikipedia.org/wiki/Ketogenic_diet)

Read on for more on the benefits and potential side effects of the keto diet!

Keto Science & Studies

Click here to go to the page with the latest scientific studies which support the beneficial, effective and safe conclusions conducted on patients using ketogenic diets.

A Ketogenic Diet (also known as a Low Carb High Fat (LCHF) Diet) has incredible benefits, such as:

- Easy and rapid weight loss

- Increased energy

- Mental clarity (no more brain fog!)

- Satisfaction and flavor from delicious healthy high fat foods

-No more food fixation

- Disease prevention

- Consistent calm moods

- Restoring insulin sensitivity

- Therapeutic applications for diseases or conditions such as epilepsy, autoimmune conditions such as lupus, ulcerative colitis, PCOS (polycystic ovarian syndrome), insulin resistance or diabetes type 2, Alzheimer’s (increasingly referred to as Diabetes Type 3), high blood pressure, stroke, heart disease, cancer, autism, migraines, adrenal fatigue, and much more!

When your body is in ketosis, it is burning fat for fuel. It is called ketosis because your body produces what is known as ketone bodies from burning fat which it uses as fuel, instead of using glucose from carbohydrates that you eat. Our meal plans are designed to help you get all of these benefits from being "in ketosis" with ease.

Right click on the image above to save, share, or print and hand out this flyer on the benefits of the ketogenic diet to spread the word!

Some precautions must be made clear:

1. You must have a health screening and bloodwork done before going low carb or keto to rule out any health conditions such as insulin resistance or pre-diabetes, gall stones, kidney issues or any other health conditions which would make keto unsafe for you or unsafe without close doctor supervision.

You must consult your doctor before starting a lowered carb or keto diet to make sure that it s suitable for you and that there are no contraindications for keto or low carb if you’re currently taking any medication.

2. Are you brand new to low carb and keto or are you doing low carb at the moment? What is your current carb intake? It’s important to first determine your current carb intake so that you may gradually lower it over time to avoid any Keto flu symptoms when trying a keto diet. If you are not sure of your current carb intake, you may use a food tracker such as My Fitness Pal and enter in one average day's food intake to see what your carb intake is at the moment. If your carb intake per day is over 40 g per day total, you will need to gradually move to keto, and if over 80 g per day then you will need several weeks to prepare.

3. During the first phases of eating a lower carb or ketogenic diet and before starting the meal plans or 28 day challenge, you must gradually reduce your carb intake over 2-6 weeks before day 1 of the challenge in order to avoid keto flu symptoms. You may have to reduce your carbohydrate consumption slowly over a longer period of time to minimize any potential reactions, but eventually, by continuing to consume a diet lower in high carb foods you should be able to avoid any keto flu or hypoglycemic reactions.

For example, If you are at 80-100 g of carb per day or below, you will need to go down by 10 g per week down to the 30 g per day in order to start the challenge, while slowly adding in some healthy fats. Once on the challenge, until you are keto adapted and have retrained your body to burn fat, don’t try to go for more than 3-4 hours without food. You may also need to modify the macros slightly by consulting with your nutritionist, and by testing your ketones and blood sugar to see if you can get into ketosis with higher or lower fat levels, higher protein levels, or even adding more fibrous greens each day or one day a week depending on how you adapt. You can read more about avoiding hypoglycemia and gradually reducing carbs with this link: https://www.ketogenic-diet-resource.com/reactive-hypoglycemia.html

4. If you are diabetic (type 2 as type 1 cannot do the challenge - see below for a list of conditions which are not safe to do keto on your own without close doctor supervision), a Ketogenic (keto) diet is a high fat and low carb diet which can potentially change the way your body stores and uses energy, easing diabetic symptoms. We have type 2 diabetic members on the 28 Day Challenge who are doing great. However you must have doctor approval in order to participate in the 28 day challenge to make sure that your physician will be able to supervise you. You must also gradually reduce carb intake very slowly over several weeks by 5-10g/week while adding in healthy fats to avoid any hypoglycaemic or keto flu symptoms and make sure the diet agrees with you.

This is merely an opinion blog. The information held on this blog is merely the opinion of a layperson individual. The research and information covered in this blog is open to public domain for discussion and in no way breaches or breaks the boundaries of the law in any country. I am a self taught food blogger only, and not a certified nutritionist, doctor nor do I claim to have any formal medical background. I am not liable, either expressly or in an implied manner, nor claim any responsibility for any emotional or physical problems that may occur directly or indirectly from reading this blog.

In order to follow this or any other diet program, you must first undergo a health screen to rule out any rare conditions or contraindications with your health or medications with a ketogenic diet.
this diet is not appropriate for people with any stage of kidney disease, or any pre-existing liver, pancreatic or kidney issues or conditions. Some rare conditions such as Muscular Dystrophy and other conditions may complicate and severely distress the pancreas, liver or kidneys.
this diet is not appropriate under any circumstances if you currently have blood sugar issues such as hypoglycaemia or type 1 diabetes. It may or may not be appropriate if you have type 2 diabetes and on any medications for diabetes, and will require doctor supervision.
this diet may not be appropriate or safe for people who are pregnant, nursing or who have Gestational Diabetes.
this diet may not be appropriate for anyone suffering or recovered from an eating disorder.
by agreeing to these terms, you are affirming that you do not have any of the above medical conditions, and you are proceeding at your own risk, with your doctor's approval.

There are also other considerations such as the possibility that you may need to rapidly change your medications while on this diet. If you are considering the Ketogenic Diet, it is important to speak with your physician or endocrinologist, especially if you have any kind of medical condition, to develop a plan.

Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

The diet is not recommended for the following:

People who are underweight or have an eating disorder
Children (under 18 years old)
Type 1 diabetics and diabetics taking medication for their diabetes (other than Metformin)
Pregnant women or breast feeding mothers
People recovering from surgery
Those who are frail or have a significant underlying medical condition should speak to their doctor first, as they would before embarking on any weight-loss regime.
Those who are not sure about whether it may affect their prescribed medications should to speak to their doctor first.
People feeling unwell or have a fever
People with a history of serious mental health problems.

Who is the ketogenic diet NOT recommend for?

Before beginning any new diet or exercise regimen, always consult your local general practitioner.

Due to the effect of acidifying the bloodstream, anyone with the following conditions are advised NOT to follow the ketogenic diet:

-Any stage of pregnancy

-Anyone with decreased kidney function

-All type 1 diabetics (recommended for type 2 diabetics without kidney damage and under doctor supervision)

-Anyone on medications that decrease kidney or liver function (i.e. metformin). Keto must be discussed with your physician if you are on any kinds of medications or drugs to ensure there are no contraindications with keto

-Women with irregular menses

-Anyone with a current or previous eating disorder

-Anyone with chronic respiratory conditions (COPD and other restrictive lung diseases)

It's important to keep electrolytes up on a ketogenic diet by upping sodium intake with a high quality source such as Himalayan sea salt or Celtic sea salt. I like to add it to bone broth, and meals during the way or even water. The body loses a large amount of water and sodium on a ketogenic diet so it is important to increase sodium ingested. The body, if healthy and well functioning, will regulate the appropriate amount of potassium to retain based on how much sodium is ingested.

It is important to be very careful at all times when taking any potassium supplements, and discuss any potassium supplements with your physician or GP. It is not safe to supplement with potassium in any form, at any time, other than prescribed by your car provider.

If you are experiencing lethargy or a lack of energy on keto, as well as muscle cramping, it can be can in some cases mean that sodium intake needs to be increased and electrolytes balanced out.

Before starting any new diet and exercise program, check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease and claim to be a doctor or dietitian.

I am in direct ability and use of conversation under following articles.

(9) A person who does not hold himself out to be a dietitian or nutritionist when that person furnishes nutrition information on food, food materials, or dietary supplements. This Article does not prohibit that person from making explanations to customers about foods or food products in connection with the marketing and distribution of these products.

(10) An herbalist or other person who does not hold himself out to be a dietitian or nutritionist when the person furnishes nonfraudulent specific nutritional information and counseling about the reported or historical use of herbs, vitamins, minerals, amino acids, carbohydrates, sugars, enzymes, food concentrates, or other foods. (1991, c. 668, s. 1; 1995, c. 509, s. 135.2(s).)

Again, you are not on the website of a nutritionist or dietitian. If you wish to do so please contact a board certified person in your state.