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KETO COMPANION beginner’s guide to the ketogenic diet

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KETO COMPANIONbeginner’s guide to the ketogenic diet

What is a ketogenic diet?A ketogenic diet refers to a diet that reduces glucose/carbohydrate consumption to promote the

production of ketones by the liver to be used as a fuel source. Carbohydrates are normally found

in most common diets since glucose is the simplest molecule that your body can process to use as

an energy source. As a result, carbohydrates are metabolized into glucose as our primary energy

source and fats are stored since they are not as readily available as glucose. However, when

carbohydrate consumption is severely restricted, the body will begin to produce ketones in the liver

from the metabolism of fatty acids as an energy source to compensate for the lack of glucose.

Carbohydrate restriction is the primary component of a ketogenic diet along with increased fat

intake and moderate to low protein consumption. Normally, only about 5% of your caloric consump-

tion will come from carbohydrates. This usually consists of dark green leafy vegetables since they

are low in net carbohydrates (grams of carbohydrates minus grams of fiber). Fat consumption

composes roughly 70 to 75% of caloric intake with protein rounding out the remaining 20 to 25%.

Protein is usually consumed as needed with fats accounting for the remaining daily allotted calories.

What is Ketosis?Ketosis, for the sake of simplicity, refers to a bodily state in which a person is producing ketones as a

source of fuel for metabolic processes. It is usually induced by fasting or by consuming minimal to no

carbohydrates from one’s diet to minimize levels of glucose (the “typical” fuel for one’s body).

Ketones are produced hepatically by breaking down fatty acids; however, since the liver is always

breaking down fatty acids and creating ketones to some degree, ketone levels must surpass a

certain threshold for a person to be considered “in ketosis.” Typically, if a person is producing

enough ketones to fall within 0.5mmol/dl and 5mmol/dl in blood testing, they are considered

to be in nutritional ketosis (which varies from other, undesirable ketotic states).

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"in ketosis" vs. keto-adapted

Benefits of a Ketogenic Diet

There is a common misconception that being in ketosis and being “keto-adapted” are the same

thing, when in reality they are not one in the same. Keto-adapted refers to being in a state where

your muscle tissues are using fat for fuels while the brain is using ketones. This usually results from a

prolonged state of ketosis, meaning there is definitely a direct relationship between both states. In

regard to being keto-adapted, time is a critical factor since the energy dynamics in one’s body

have to change. Ketone levels dictate how energy metabolism changes; once blood ketone levels

are high enough, muscle tissue beings to use fats directly for fuel and the brain begins to use

ketones. In essence, a person must be in a state of ketosis long enough to become keto-adapted.

• Weight loss: Since fat is being burned as a primary energy source, ketogenic diets

have shown promising results for weight loss in comparison to other diets.

• Blood Sugar Control: Based on the foods consumed, a ketogenic diet

naturally helps manage blood sugar levels.

• Cognitive function: Blood sugar is more regulated, meaning no massive jumps

in blood sugar levels and better mental function. Ketones are also a denser energy source than

glucose.

General reduction in inflammation

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What is the Keto Flu?It ’s called the “keto flu” for a reason: you feel miserably sick. Many people (not everyone) who begin a

ketogenic diet experience what’s called the “keto flu” or the “induction flu” for the first 3-4 days while the

body is adapting to utilizing ketones instead of glucose as the primary fuel source.

how can you avoid it?

• headaches• nausea• upset stomach• Lack of mental clarity • sleepiness• fatigue

Don’t eat too much protein – The body can

metabolize the amino acids from protein into

glucose so if you eat too much protein the first

days it will slow down the transition and keep up

the misery. Look to eat fatty cuts meat and

cheese if you can, even add fat to protein

shakes, etc. The first instinct when you’re on a diet

might be to grab a chicken breast to lose weight.

Don’t do that unless it ’s smothered in cheese,

wrapped with bacon, and has some mayo on the

side.

The basic symptoms of keto flu are:

So what can you do about it? First, make sure you

are not dehydrated. Drink PLENTY of water during

the keto flu and while you’re on the ketogenic diet.

Keep firm control over your electrolytes. When the

body is getting rid of excess insulin from your former

carbohydrate laden diet you´ll likely lose a lot of

fluids (sometimes called “peetosis”) that have been

retained in your body. This causes the rapid weight

loss most people see in their first few days of ketosis.

When you lose all the retained water you also lose

electrolytes like sodium, magnesium and potassium.

When you’re lacking them you´ll feel like crap so

when you’re feeling really ill on the keto flu try things

like chicken/beef broth and look for foods rich in

these minerals. A good multivitamin may help too.

Try eating more fat. Absolutely, go crazy with the fat!

Butter everything, baconize everything, eat fatty

meats and put heavy cream in your coffee. Doing

this, ingesting more fat, will force your body to speed

up the transition from carbohydrate burning to

ketone using. It sounds counterintuitive and you’re

probably thinking you will never lose weight eating

this way, but trust us, you absolutely will.

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Macro Maintenance Calories:Calculate resting energy expenditure

Multiply current body weight in pounds by:

10 11if female if male

Factor in Physical Activity level

Multiply resting expenditure by:

FEMALE

MALE

1.31.51.61.92.2

if sedentary

if light activity (1 -3 days moderate activity)

if moderate (3 - 5 days moderate activity)

if extremely active (6 -7 days intense activity)

1.3 if sedentary

1.6 if light activity (1-3 days moderate activity)

1.72.12.4

if moderate (3- 5 days moderate activity)

if very active (5-6 days moderate/intense activity)

if extremely active (6-7 days intense activity)

For weight management:

10-20% less than maintenance calories

Keto Diet Ratio General Rule of Thumb

75%20%5%

fats

proteins

carbs

Recalculate on a monthly basis

calculator

if very active(5-6 days moderate/intense activity)

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5.

1.

Tips to make your diet a success

2.3.4.

It ’s no secret, ketogenic diets can be strict and difficult to follow. It takes preparation and focus, and

requires you to really watch what you eat. Besides this, there are a few things we feel you could do to

make sure you get the results you want on a ketogenic diet. Below are a few helpful hints that Giant Sports

strongly suggests that everyone do before starting your ketogenic diet.

Keep your meals simple. When making radical dietary changes, one of the biggest questions is figuring

out, “what foods can I actually eat?” Giant Sports highly suggests that you keep your meals as simple as

possible until you adjust to the changes of a keto-adapted lifestyle. Sure, we know its not exciting, but

staying with those foods and meals you’re familiar with will help you get used to the your ketogenic diet.

Drink plenty of water. When you suddenly stop consuming a lot of carbohydrates your body will

become much less bloated, and you will lose quite a bit of water weight – especially the first week you

are on a ketogenic diet. Not eating those carbohydrates that can cause your body retain water,

you’ll need to replenish your fluids more frequently. You’ll also want to get plenty of electrolytes (those

zero calorie sports drinks are a decent choice) to avoid electrolyte deficiency. These are just a few

tips that Giant Sports highly recommends to those anyone who is starting a ketogenic diet and life in a

keto-adapted state of metabolism. Obviously, not all people live the same lifestyle, so you’re going to

have to do a little work to find what works best for you!

Carefully plan your meals – Sure, we all know it’s difficult to “go no carb” in today’s modern world. Every

fast food restaurant you go to will serve meals that include a substantial portion of bread or french

fries. Planning ahead will keep you on on point and on your diet at all times. Whether it ’s simple meal

preparation, following a written or online guide, or if you have to, cooking everything you plan on

eating by yourself, knowing exactly what your next meal is will help you stay focused and in ketosis.

Giant Sports knows that the beginning of any new diet program is always the most difficult, but once

you become familiar with a ketogenic diet, you will have more freedom to explore additional food

options, or actually have a cheat meal every now and again.

Keep below 25g net carbohydrate per day – The first few weeks are critical to the success of your

ketogenic diet. This is the time when your body will adapt to its ketogenic metabolism. Dramatically

minimizing your carbohydrate intake as much as you are able to will absolutely help you achieve and

maintain ketosis. After the first few weeks as you become more familiarized with the ketogenic diet as

well as what works for you personally, you may be able to add in more carbohydrates each day.

Take a “before” picture. This is one of the best ways for you to look back and document the progress you make on your ketogenic diet. Take body measurements for the same reason as well.

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Typically, ketosis can be measured by one of three different tests. The first, and

most commonly used method, is using keto strips. Keto strips are used to check

ketone levels in urine and can produce a result in as little as 30 seconds. The

predominant ketone body this sort of testing is based around would be

acetoacetate. To test, just simply urinate on a test strip, wait 30 to 60 seconds,

and compare to the corresponding color guide provided with the strips. The

color of the strip directly correlates to the amount of ketones present in one’s

urine. While this is fairly accurate, there can be some discrepancies regarding

the level of ketones in the bloodstream. Dehydration or drinking a massive

surplus of fluids can lead to a false positive or false negative, respectively. In

addition, people that are in a prolonged state of ketosis may begin to shower

lower levels of ketones in urine despite being in a fully ketotic state.

The second method is the use of blood testing to determine ketone levels in

the bloodstream. Blood measurements focus on the concentration of beta-

hydroxybutyrate (BHB), since it is typically found outside cells before it enters to

be converted to enter the Krebs Cycle. Since the bloodstream is not subject

to dilution the way urine is dependent on one’s state of hydration, blood

testing is typically more consistent and accurate than traditional urine test strips.

However, blood testing is typically more expensive than traditional keto strips.

Finally, the third method focuses on acetone concentration in breath, as “keto

breath” is typically associated with shifting into ketosis from a conventional

metabolic state. However, since acetone is not typically responsible for ketone

metabolism, breath testing should typically be done in conjunction with a urine

or blood test. Devices that measure breath acetone levels will typically have a

classification system and corresponding light to show acetone concentrations

and these devices are typically reusable.

• • •

How to test to see if in ketosis

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Shopping ListDairy

Cheeses

Oils

Poultry

Pork

Beef

Seafood

Deli meats

Sweeteners

• Full-fat Greek yogurt

• Mayonnaise

• Heavy creams

• Sour cream

• Whole milk

• Butter

• Parmesan

• Cream cheese

• Swiss

• Monterrey jack

• Feta

• Cheddar

• Brie

• Mozzarella

• Colby

• Cottage cheese

• Goat cheese

• Blue cheese

• Coconut oil

• Avocado oil

• MCT oil

• Olive oil

• Chicken

• Duck

• Turkey

• Quail

• Cornish hen

• Turkey sausage

• Turkey bacon

• Eggs

• Bacon

• Pork loin

• Ground pork

• Tenderloin

• Ham

• Pork chops

• Steak

• Roast beef

• Ground beef

• Prime rib

• Veal

• Corned beef

• Tuna

• Salmon

• Halibut

• Catfish

• Trout

• Tilapia

• Cod

• Bass

• Scallops

• Haddock

• Mussels

• Clams

• Shrimp

• Oysters

• Crab

• Lobster

• Cold cuts

• Salami

• Pepperoni

• Prosciutto

• Erythritol

• Xylitol

• Stevia

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Vegetables

Nuts/seeds

Fruits

Baking Supplies

CondimentsSpices

• Almonds

• Hazelnuts

• Flaxseeds

• Macadamias

• Pecans

• Sunflower seeds

• Pistachios

• Chia seeds

• Walnuts

• Sesame seeds

• Pumpkin seeds

• Blueberries

• Avocados

• Strawberries

• Cranberries

• Raspberries

• Cherries

• Coconut flour

• Cocoa powder

• Almond flour

• Baking soda

• Coconut flakes

• Sea salt

• Vanilla

• Sugar-free syrup

• Soy sauce

• Yellow mustard

• Brown mustard

• Mayonnaise

• Hot sauce

• Sugar-free ketchup

• Horseradish

• Worcestershire sauce

• Low-carb salsa

• Ranch or blue cheese dressings

• Lemon juice

• Lime juice

• Leafy greens

• Kale

• Brussels sprouts

• Garlic

• Broccoli

• Spinach

• Romaine lettuce

• Bell peppers

• Iceberg lettuce

• Bean sprouts

• Onions

• Green olives

• Cucumber

• Spaghetti squash

• Asparagus

• Celery

• White mushrooms

• Portobello mushrooms

• Black olives

• Zucchini

• Yellow squash

• Snow peas

• Leeks

• Cauliflower

• Artichokes

• Cabbage

• Salt and pepper

• Cinnamon

• Basil

• Chili powder

• Nutmeg

• Oregano

• Cayenne pepper

• Rosemary

• Parsley

• Thyme

• Cilantro

• Cumin

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How our Products can Help

• May help induce ketosis in under one hour

• Ease the transition into ketosis at the start of a ketogenic diet and

alleviate typical symptoms of “keto flu”

• Improve performance through properly dosed electrolytes and

ammonia-buffering ingredients

• Mobilize fatty acids for fuel with a clinically significant dose of

L-Carnitine-L-Tartrate

• Contains 6g of MCTs, which are quickly absorbed and create an ideal

natural, sustained energy source for your body

• Complete, sugar-free instant coffee mix that is bold, creamy, and lightly

sweetened

• Just add water for a convenient, functional, and remarkably delicious

coffee beverage that supports your ketogenic diet

• Can be used as a morning boost to start your day or a more effective,

keto-friendly preworkout with L-Carnitine

• 99% pure C-8 Caprylic Acid ensures that most of the fats consumed will

be burned for fuel rather than stored as adipose tissue

• Both our Maximum MCT and MCT Oil Powder can easily be added to

any beverage or shake to provide high quality fuel for your body

• MCT Oil Powder is an easy to use powder that helps increase

performance, mental clarity, and focus. Added Prebiotic Acacia Fiber

provides digestive support

• Carries the same benefits as our Giant Keto with the added boost of

Organic Caffeine

giant keto

mct oil & powder

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keto coffee

• Carries the same benefits as our Giant Keto with the added boost of

Organic Caffeine

• Can be used as a morning boost to start your day or a more effective,

keto-friendly preworkout with L-Carnitine

• Contains 6g of MCTs, which are quickly absorbed and create an ideal

natural, sustained energy source for your body

• Satisfies your sweet tooth with a delicious chocolate flavor that is sugar-free

and keto-friendly making you feel like you’re cheating on your ketogenic diet

• Following a ketogenic diet can sometimes lead to constipation, bloating,

or indigestion. Keto Cleanse helps address these issues with just a single

serving leaving you feeling refreshed and less bloated

• Keto Cleanse contains a specially formulated enzyme complex with

ketogenic dieters in mind

• Contains 1000mg of beta-hydroxybutyrate per serving

• Giant BHB pills increase blood ketone levels while boosting physical

performance, mental focus, and energy. This paired with a ketogenic diet

and exercise can help you burn fat and have sustained energy for your day

• Provides a natural, clean source of energy for your brain without the use of

caffeine or other stimulants

keto rise

keto cocoa

keto cleanse

keto BHB

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Freq

uen

tly

As

ked

Qu

esti

on

s Is fasting recommended or more beneficial as part of a ketogenic diet?

Are there any fruits I can have on a ketogenic diet?

What’s most important to track: net carbs or total carbs? Will drinking alcohol ruin my keto diet?

Is there a difference between Atkins and Keto?

Can vegans or vegetarians do a ketogenic diet?

Does meal frequency matter on a ketogenic diet?

While not necessary, fasting can be beneficial on a ketogenic diet. Using a BHB

salt product like Giant Keto while in a fasted state can help provide even greater

cognitive function benefits.

Typically, fruits are off limits on a ketogenic diet due to their natural sugar content.

However, in moderation, some low glycemic fruits such as berries can be acceptable.

When first starting a ketogenic diet, it is recommended that people count total

carbohydrates to optimize their transition into a ketotic state. Once a person is fully

adapted, they can usually transition into tracking net carbohydrates.

Some individuals can tolerate alcohol on a ketogenic diet. However, since most

alcoholic drinks contain carbohydrates, it is recommended to avoid alcohol to stay

in ketosis.

While the Atkins Diet shares a lot of overlapping principles with that of a ketogenic

diet, Atkins typically will increase carbohydrates and protein to higher levels than one

would consume on a traditional keto diet.

Yes! While it may be difficult at times due to restrictions on foods, it is possible to be

a vegan/vegetarian and follow a ketogenic diet.

Typically, it is recommended to have fewer large meals on a ketogenic diet as

opposed to other weight management diets that advocate smaller, more frequent

meals. Since a number of keto dieters incorporate fasting, meal frequency becomes

less important in maintaining a state of ketosis.

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• • •• • •

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