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KETOGENIC DIETBeginners Guide and FAQ’s

The ketogenic diet is a way of eating that is very low in dietary carbohydrate. Perhaps you are wondering about trying “to go Keto”, but have some questions. What are the health bene�ts? And what arethe concerns? This guide will take a look at the most common questions concerning Keto.

What is the KETO Lifestyle?A ketogenic diet is an eating plan that emphasizes high-fat, moderate-protein, and low-carb. Keto restricts carbohydrates to a level that results in the body switching to burning fat for fuel with a wealth ofhealth and performance bene�ts.

How does the Keto Diet work?

When we are eating large amounts of carbohydrate, our body stores them as glycogen in our liver and muscles. In this case the body will burn thiscarbohydrate as its primary source of energy.

However, when we restrict carbohydrate, after a few days our body becomes deprived of glycogen and is required to use a new energy source – fat. This is done by converting fatty acids into Ketones through the liver. This is a state of nutritional Ketosis.

Ketosis may sound like a radical change for the body, it is a normal metabolic state. In fact, primal humans spent signi�cant amounts of time in nutritional ketosis throughout our history. Only in modern society have we had access to so much sugar and carbs. Nutritional ketosis is di�erent to diabetic ketoacidosis (DKA), That typically only occurs as a result of the poor or unforeseen management of diabetes (particularly Type 1 or insulin dependent Type 2).

What are Signs or Symptoms of Ketosis?

For some people they will experience some “symptoms” during the adaption phase. Such as:

• Sudden weight loss (mainly due to losing water weight). • Feelings of fatigue and lethargy while the body adapts to burning fat, can be for a few days to a week. • Decreased performance in the gym/sports. Can be 2-4 weeks during high intensity e�orts. • Better satiety, reduced appetite, and fewer food cravings. • Bad breath (a kind of metallic taste in the mouth).

How can I tell if I’m in Ketosis?

If you wish to track this, then you can use urinalysis to have a better idea. This involves using something called a urine ‘ketone strip/stick’. The colour the strip changes to will represent the amount of ketonesin the urine.

Ketone strips are not a 100% foolproof method to measure your level of ketosis, but they generallywork well.

What happens to the body in Ketosis?

When your body switches away from burning carbohydrate to use fat for fuel many positivethings happen.

• It up-regulates fat-burning enzymes. • Our liver begins converting fatty acids into ketones for fuel. • Blood glucose and insulin levels typically fall due to the small amount of dietary sugar/carbohydrate. • In�ammation decreases due to the types of foods.

Is Ketosis bad for you?

No, ketosis is a normal metabolic state that the body can freely enter (and leave) when carbohydrate/food intake is low. There can be some required adjustments in people with diabetes who use insulin.

We are all di�erent as is individual carb tolerance so you will need to �nd the carb intake that is best for you. We do know that a diet low in Sugar and carbs is good for almost everyone.

Millions of people around the world are safely doing ketogenic diets. Reviews show that very low carb diets result in better long-term weight loss than low-fat diets and tend to reduce cardiovascular risk factors more than low-fat diets do. Its important to research thedo’s and don’ts before starting.







Is Keto good for losing weight?

Absolutely, individuals starting keto usually experience signi�cant weight loss. Early weight loss is largely due to glycogen reduction (carbs and water) due to reduced carb intake. A wealth of studies show that low carb ketogenic diets beat low-fat diets for weight loss at the 3, 6, and 12-month mark.

Overall, the key to sustainably losing weight is adapting and adopting the lifestyle. It’s not a crashdiet for short-term weight loss; it’s more a way of committing to a longer-term healthy lifestyle.

What foods should I avoid or restrict?

Restrict the following foods;

• Whole grains • Cakes, cookies, and pastries • Sugar (and any foods that contain it) • Re�ned grain products (such as bread, noodles, pasta and rice) • Vegetable oils • Starchy vegetables • Root vegetables (OK in very small amounts) • High-sugar fruits (banana, mango, pineapple, etc)

KETO Products available from:Dischem, leading pharmacies, sports outlets and online atwww.ketonutrition.co.za | www.ketoeveryday.co.za

Call +27 11 466 7788Email [email protected] Box Biz-X- Press, Suite 86, Private Bag X2, Lonehill, 2062, Gauteng

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• Stimulant free energy – no crash • Allows your body and mind to stay energised and alert while you change your diet • Assist in transitioning you from High carb to Low carb eating without the energy slump • Fast track your body and mind with Ketones while you adapt daily nutrition and minimises impact of “KETO Flu” • Achieve Nutritional Ketosis in 30-45 mins

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KETOGENIC DIETBeginners Guide and FAQ’s

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What foods can I eat?

Meals should be based around low carb foods, with a moderate to high intake of fats and protein.Foods usually come from the following groups;

Dairy: prioritize high-fat dairy foods like butter, cheese, cream, and sour cream).Eggs: great source of fat and protein, and full of vitamins and minerals.Fruit: Focus on low-sugar fruits like avocado, various berries, and olives.Herbs and Spices: Feel free to use herbs andspices in your cooking.Meat: All meat and meat products like bacon, sausages, and cured meats are OK. All �sh especially oily �sh.Nuts and Seeds: Most nuts and seeds are ok. Cashew, chestnut, and pistachio nuts are moderately high in carbs.Snacks: Nuts, dark chocolate, biltong and Keto Nutrition bars and Gels. Vegetables: Eating as many green vegetables as you want. Go easy with root vegetables due tocarb content.

Dairy: prioritize high-fat dairy foods like butter, cheese, cream, and sour cream).Eggs: great source of fat and protein, and full of vitamins and minerals.Fruit: Focus on low-sugar fruits like avocado, various berries, and olives.Herbs and Spices: Feel free to use herbs andspices in your cooking.Meat: All meat and meat products like bacon, sausages, and cured meats are OK. All �sh especially oily �sh.Nuts and Seeds: Most nuts and seeds are ok. Cashew, chestnut, and pistachio nuts are moderately high in carbs.Snacks: Nuts, dark chocolate, biltong and Keto Nutrition bars and Gels. Vegetables: Eating as many green vegetables as you want. Go easy with root vegetables due tocarb content.

What kind of drinks can I have on Keto?

• Co�ee (black or with cream) • Water • Green tea • Black tea • Non-sweetened cocoa/hot chocolate • Fruit/Herbal tea • Wine (Dry white and Red) in moderation • Spirits in moderation • Sparkling water • Zero-sugar drinks • Since milk contains approximately 5g carbohydrate per 100 ml use minimally.

How much Carbohydrate, Fat and Protein should I eat?

Every individual is di�erent, typically target the following Macro nutrient split, as a total of daily calories.

• Carbs 10% • Protein 20 -25% • Fat 70 -75%

Track foods using an app like my�tnesspal.comto assist.

Should I take supplements on aKeto Diet?

It’s better to get nutrients from food rather than a synthetic vitamin/mineral tablet. A diet rich in a variety of nutrient-dense food is unlikely to necessitate additional vitamin or mineral supplementation.

Taking additional Sodium, magnesium and potassium supplements can be a big help to people �rst starting a ketogenic diet.

In addition many people �nd using Exogenous ketones useful to reduce the symptoms of ‘keto �u’. Keto Fast Track o�ers additional electrolyte minerals and exogenous ketones.

Is the Keto Diet good forType 2 Diabetes?

It has been shown in many studies that a low carb/ ketogenic diets are more e�ective than low-fat diets in reducing blood-glucose and insulin levels. A recent 2017 review of 10 randomized trials found that “the greater the carbohydrate restriction, the greater glucose lowering”. The American Dietetic Association (ADA) now recognises a low carb diet as a preferred lifestyle for Diabetics. This is consistent with many European countries in 2018.

Additional information available on theKeto Nutrition website.

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Should I fast on Keto?

Intermittent fasting has been shown to have health bene�ts particularly for overweight people and those attempting to reverse type 2 diabetes. These health bene�ts may include better weight management, and lower blood pressure and blood-glucose levels.

There are several ways to fast, from restricted eating windows say only eating between 12pm – 8pm each day to 24 hours fasting or multiple day fasts.

Is Keto good for athletes?

Many athletes are performing well on ketogenic diets. Fully keto-adapted athletes may be able to perform equivalent or better than that of carbohydrate-fuelled athletes. There are many bene�ts to performance and long-term health for athletes.

For more information about Keto for athletes visit our Keto Nutrition website.

beginners guide and faq’s - keto...

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