Keto Diet – The Importance Of Checking Crucial Nutrients

Besides people who are epileptic, many people are using the ketogenic diet as a way of losing weight. In many ways, this type of diet is effective in accomplishing this, as the diet consists of three elements: low intake of carbs (less than 50 grams), a moderate intake of protein, and intake of large amounts of fats. The body uses carbohydrates for fuel. When carbohydrate levels are low, the body use fats as an energy source. This is referred to as a ketogenic state. However, being on such a restrictive diet could mean that insufficient potassium or sodium is ingested. It is therefore vital to ensure that you do not deprive your body of nutrients and minerals which it needs to function correctly. Health problems may result, impeding physical performance.

Why is sodium important in your diet?

Sodium, normally associated with salt, helps the body maintain water in the body. In addition, it functions to keep the brain healthy, assisting the correct functioning of electrical signals in the brain. An imbalance of sodium can be problematic. Foods that are ketogenic-friendly, such as eggs, are sources of sodium. Supplements are an option; however, with a ketogenic diet, you should be able to obtain sufficient sodium to meet your daily requirements. Those who exercise a lot may need more sodium to replace that lost in sweat. There are health risks if you take in too much sodium, as sodium builds up in the blood. In addition, the heart has to work harder, applying pressure on the blood vessels. This could lead to a stroke, heart attack, or high blood pressure. In addition, too much sodium can lead to renal failure – in particular, as a result of kidney disease.

Why is potassium important to your diet?

The mineral potassium helps with metabolism, and in regulating acid. Also, it supports muscle and organ growth, ensuring correct heart functioning. Unlike sodium that can lead to strain on the heart, potassium helps to relax the blood vessels. Foods that are ketogenic-friendly include milk, fish, peas, various types of meat and broccoli. The ketogenic diet can lead to potassium deficiency, which is a concern. The cooking process destroys much of this mineral. Supplementation is, therefore, an alternative way of overcoming this problem.

The bottom line on sodium, potassium, and the ketogenic diet

As with any diet, especially a very restricted diet like this, do consult a doctor first. Health professionals can monitor sodium and potassium levels via blood tests. Sodium levels should be around 136 to 145 mmol/L, and potassium in the region of 3.5 to 5.1 mmol/L. Anything below or above these ranges can be problematic: your health may be at risk. Those on a ketogenic diet may become ketogenic. This affects hormone balance, especially insulin levels. Insulin helps to control sodium. Without insulin, sodium passes through the body allowing low levels of sodium. This can hamper focus and energy levels. On a ketogenic diet, you may require extra salt. The same is true of potassium: its levels are linked to those of sodium. Making sure there is enough salt in the diet can help with the potassium and sodium balance.

Coconut Oil Or MCT Oil?

Raw vs extracted

The difference between pure MCT oil and coconut oil is that MCT oils are made in an industrial facility by separating medium chain triglyceride (MCT) oils from long-chain triglyceride oils using a process called fractionation. These highly concentrated MCT oils are then placed in a container to be sold. Coconut oil, however, is simply extracted from the white fleshy part of a coconut. It contains all the MCT oils that are present in the refined products, as well as a few long-chain triglycerides and other nutrients. The distinction is made between them because some people believe that MCT oils should be used in place of coconut oils especially in a ketogenic diet.

The purpose of these oils in a ketogenic diet

The main purpose of consuming MCT oils or coconut oils is to facilitate the body entering a state of ketosis. This is when the body use as fat as the main source of energy instead of carbohydrates. It is called ketosis because the breakdown of fatty acids like those in MCT oils releases compounds called ketones. Ketones are an alternative energy source for the brain and reprogramming the body to metabolize fat for energy helps to break down stored fat and lose weight. One of the arguments for the preference of MCT oils is that it does not contain long-chain triglycerides which take longer to absorb. This means that in theory, it gets absorbed quicker and produces ketones more quickly than coconut oil.

Why coconut oil is better than MCT oil

There are basically 4 MCT oils that are present in coconut. They are capric acid, caprylic acid, caproic acid and lauric acid. During the fractionation process, the lauric acid is lost, so artificial MCT oils contain only three of the important MCTs. Other important acids that are lost in the process are stearic acid, linoleic acid, and oleic acid. Artificial MCT oils are also missing the high doses of vitamin A, vitamin K and iron that are present in coconut oil. So basically MCT oils are placed through an extra processing step which can raise their cost but it loses them some of the benefits of coconut oil. This is not to say that MCT oils are bad, but it’s preferable to consume coconut oil.

Lauric acid – why it’s important

Lauric acid is the most abundant MCT in coconut oil. It makes up almost 50%. Lauric acid can be used much more easily by the body to generate ketones. It is, therefore, the fastest source for generating fat-based energy in a ketogenic diet. It also busts the myth that artificial MCT oils cause ketosis quicker than coconut oil. Medium chain triglycerides and long-chain triglycerides get absorbed by two different mechanisms in the body. MCTs are absorbed into the bloodstream while long-chain triglycerides are absorbed through the lymphatic system. So the MCTs in coconut oil are absorbed as fast as those in the artificial version. Coconut oil contains lauric acid which is metabolized much quicker so it actually wins the race in generating ketones.

Calculator For the Keto Diet

When you are on the ketogenic diet, you consume very little carbohydrates. Instead, you have to eat healthy fat in order for the body to burn it for energy. The body transitions from using glucose as a source of energy to fat since your daily consumption does not consist of carbohydrates.

When the body makes this transition, it is known as ketosis. Since it is very important that you are aware of the number of carbohydrates, calories and fats you are consuming, you will need a guide to assist you. One of the best ways to keep track of the food types is to use a Macro Calculator.

Health experts have advised you to limit your daily carbohydrates to 50 mg per day in order to stay in ketosis. But, what about the amount of fat and protein that you should consume? The macro calculator enables you to find out exactly how much calories and macronutrients you should be consuming daily.

In order to use the calculator, you will need to know your body fat percentage. If you are uncertain, you can visit a physician to get tested. The body fat percentage is important to the equation because the macro calculator uses your lean weight, which is the total body weight minus the body fat, to determine the macronutrients you need daily.

What Information Is Necessary?

Once you have discovered your body fat percentage, you will need to input the following information into the calculator:

• Gender.
• Your current weight.
• Body fat percentage.
• Your daily activity level.
• Exercise routine.
• Your goal.

For the daily activity level, you will have an option from sedentary all the way to extremely active. You should not consider your exercise routine when answering the question. In the exercise question, you will have to stipulate if you exercise or not. If you do exercise, you will have to stipulate the hours per week you lift weights and do cardio. When answering the goal question, you will have options to select from losing weight, maintaining or gaining muscle.

Once you have input the information, the calculator will inform you of the number of calories, carbohydrates, fat and protein you should be consuming daily to remain in ketosis.

What The Experts Have Advised

The standard ketogenic diet consists of 75% fat, 20% protein and 5% carbohydrates. You can use the Standard Ketogenic Calculator mode when determining the macronutrients you need to consume daily. The experts have recommended this mode.

What Then?

Once the calculator has given you the carbs, fat, protein and calories you need to consume daily, it is then time for you to determine the foods that you should be eating. Foods such as salmon, lean meat, eggs, walnuts, avocados and low-carb vegetables all form part of the ketogenic diet.

According to the figures that the calculator has displayed, you need to determine your daily portions in order to reach your goal. Be sure to stay away from bread, pasta and other foods containing high carbs.

6 Low-Carb Diet Myths

1. Lacking Essential Food Groups

In order to get the most out of a low-carb diet, you will need to remove certain food groups from your diet such as legumes, grains, and even cut down on fruit. These food groups may seem like they are needed in your diet, but they really aren’t essential and you can survive and thrive without them. Low-carb diets are not no-carb diets, so you are able to have carbohydrates in low amounts.

2. Hard To Be Fully Committed

Many believe that removing an entire food group from a diet can be extremely hard to stick to in the long-run. It is understandable that one may feel deprived of foods they enjoyed. Unfortunately, all diets have to restrict something or else what would they be trying to accomplish? A low-carb diet doesn’t ask that you count calories and still aids in weight loss.

3. Saturated Fat

Since you consume a lot more animal proteins and fats on a low-carb diet, like meat and eggs, you are definitely consuming saturated fats and cholesterol. But the new thought is that saturated fats and cholesterol aren’t really that bad for you. It’s a myth that hasn’t yet been proven. There have been studies done and they have shown no correlation between saturated fats and heart-related issues. A low-carb diet actually causes a reduction of saturated fats in blood levels because they become your source of fuel.

4. Long-Term Effects

There is a myth that says that low-carb diets are not safe if you do them continuously. But, this is just not true. There have been studies that lasted 2 years, and there were no side effects. The only thing there was, was positive effects on the person’s health. There is no proof and no reason to believe that a low-carb diet will cause you any future problems.

5. Ketosis Causes Harm

Some medical professionals say that getting to a state of ketosis from eating a low-carb diet is dangerous and can be fatal. There is a confusion between the terms “ketosis” and “ketoacidosis”. They may sound similar but they are very different. Our bodies go into a state of ketosis if we consume less than 50 grams of carbs a day. When our bodies are in a state of ketosis it forces our stored fat cells to be used as energy. Ketoacidosis is something that only happens in uncontrolled type 1 diabetes. It means that the bloodstream has too many glucose and ketone bodies. Ketosis and ketoacidosis, therefore, are not related at all. Ketosis can actually help with brain cancer, type 2 diabetes, and epilepsy.

6. No Proof

Many say that low-carb diets have no proof that they even work but in actuality, many dietitians and doctors have begun to start using these diets in their practices since all the studies and research has come out. Low-carb diets compared to low-fat diets have been shown to be easier and way more effective. They will help you lose weight and possibly help you reverse diseases like diabetes.

Should You Try the Ketogenic Diet?

Comparing The Ketogenic Diet And Other Low-Carb, High-Fat Diets

A Keto Diet involves eating high amounts of fat and low amounts of carbohydrates, with a balanced amount of protein. Because of the high amount of fat intake, the body will use this to fuel the body, instead of glucose from carbs. This will start a metabolic process in the body known as ketosis. The by-product of ketosis is ketones.

For this to happen one may only consume around 50g or less of carbohydrates daily in order for your body to be in a state of ketosis.

The difference between the keto diet and other similar diets is the fact that other low-carb, high-fat diets start off by eating a small amount of carbohydrates. This will only trick the body to start the process of ketosis for a weight loss booster. Carbohydrate intake gradually increases over time, stabilizing the carbohydrate fat ratio.

The ketogenic diet has a consistent low carb intake, which keeps one’s body in a constant state of ketosis. This means you will have to stick to consuming a very low amount of carbohydrates with a high amount of fat.

Clinical Trials Of The Ketogenic Diet

This diet is praised by many books, celebrities, and websites, however, there isn’t a lot of research done on the long-term benefits of this diet for weight loss and health purposes. Furthermore, the ketogenic diet has limited evidence for persons who wish to use it to stay healthy.

The ketogenic diet was originally developed in the 1920’s to help reduce the frequency and severity of seizures associated with epilepsy. Thus, there is research established in pediatrics and childhood cases of epilepsy. With this said research for adults with epilepsy who use this diet is limited and needs to be further investigated.

There is an interest in using the Keto Diet in patients who have brain tumors. However, even though many results from clinical trials have been positive, there are still many concerns linked to the use of this diet. Further in-depth research is needed before a strong conclusion can be made.

What You Should Know

A Ketogenic Diet helps to reduce calorie intake, depletes liver and muscle glycogen stores due to lower carb intake, and it also helps reduce one’s appetite due to the protein and fat intake. Thus, this diet will help you lose weight.

The downfall, however, is that weight loss will not last long-term. You will need to follow this diet with the help of a registered dietitian if you wish to achieve the best results. This is because the diet restricts one from eating many foods and it may cause various nutrient deficiencies. Thus, this diet is very difficult to stick to and may not be beneficial for certain individuals.

In Conclusion

It is clear to see that the Ketogenic Diet offers some short-term metabolic benefits, and it helps with certain medical conditions. However, this diet is not recommended for the those who wish to stay healthy or lose weight without suffering from the potential side effects. There is just not enough evidence that can support the safe and effective use of the keto diet.

Hidden Carbs In Healthy Food

A ketogenic diet a type of low carb diet that focuses on a high fat intake. By keeping your carbohydrate intake low, your body naturally starts burning fat, which helps you to lose weight.  Most people following this type of diet limit their total net carb intake for the day to 30 grams or less. Unfortunately, this does not mean only cutting out known sources of carbs, like breads, pastas, or sugary drinks. There are many foods that are very healthy for you, but have higher levels of carbohydrates, which can make your diet go awry.

Many Fruits

While some fruits are easier to spot to have extra carbs, like starchy bananas, most fruit have high sugar content. Fruits like oranges, grapes, mangos have very high sugar content and therefore can have your entire daily limit of carbs in one serving. Fruit juices are even worse because they don’t have the fiber that accompanies eating a whole piece of fruit. While some fruits are better, like melons, they still should be eaten in very scarce amounts if you are watching your carbohydrate intake.

Some Dairy Products and Substitutes

This goes along with many “diet” foods, but when manufacturers take the fat out of a product, like with skim milk or low-fat yogurt, they add in extra sugar so the taste won’t be affected. Also, it is important to watch for flavored products. Even full-fat yogurt, when it is flavored can have so much extra sugar, it is comparable to eating ice cream! The same goes for flavored milk substitutes, like vanilla soy milk.

Store-Bought Sauces

This includes many things like tomato sauce, salad dressing, barbecue sauce, and most other condiments. Most store-bought, ready to eat sauces like these are loaded with extra sugar and can have an entire day’s worth of carbohydrates in one serving if you are trying to follow a ketogenic diet. If having these sauces and condiments are important to you, try making them at home. By cooking a tomato sauce or mixing a salad dressing, you are able to know exactly what and how much of everything goes into your food. With no extra additives or added sugar, these homemade versions are usually healthier in general, anyways!

Protein Supplements

Both protein shakes and protein bars tend to contain quite a bit of sugar. While most whey based protein powders only contain up to 8 grams of carbohydrates per scoop, they can throw off your ketogenic diet. Protein bars, on the other hand, are usually loaded with sugar, having carbohydrate levels similar to a candy bar. If you are trying to lose weight through cutting carbs, it is important to look at the label to know exactly what is in your different supplements.

Conclusion

Overall, even if we try our hardest to cut carbohydrates out of our lives, they always seem to sneak back in. If following a ketogenic diet, it is extremely important to remember to read the labels on the food you buy and to know what is actually in each item.  Most store-bought, processed foods tend to have lots of hidden sugar, which can throw off any progress you have made.

How To Reach Ketosis

Ketosis is a state our bodies enter when we stick to a low-carb diet. Being in a state of ketosis means our bodies are burning fat while producing ketones. While in ketosis, the fat you eat and the ketones your body has produced become your main source of energy and fuel. It is used for your muscles, brain, and heart. Ketogenic diets have been shown to help patients with epileptic seizures better control them. Being in a state of ketosis helps burn fat and suppresses one’s appetite, which will eventually lead to weight loss.

Cut Out Carbohydrate-Rich Foods

Getting to a state of ketosis is difficult and takes time but worth it once you get there. In order to get to ketosis, you will need to consume less than 50 grams of carbohydrates a day. This may be hard for most Americans since most eat about 300 grams of carbs a day. The sugar from the carbohydrates act as people’s form of energy. In order to help your body not use sugar as energy but instead target stored fat, you will need to cut out all grains. Breakfast cereals, pasta, breads, granola bars, and rice all fall into that category. You also will need to remove sugars, which are found in baked goods, drinks, syrups, jams, and any desserts. Starchy vegetables can also hinder you reaching a state of ketosis so any form of potatoes and corn have got to go, such as French fries and mashed potatoes. You will also need to remove fruit, milk, and yogurt.

“Low-Carb” Not “No-Carb”

You do need to reach 50 grams of carbohydrates a day, though. You can do this by eating non-starchy vegetables, such as mushrooms, tomatoes, kale, artichokes, and broccoli. You should keep track of your carb intake. Vegetables have different amounts of carbohydrates per cup. You can also include small amounts of nut butter and nuts. 2 tablespoons of nut butter and an ounce of almonds each have less than 5 grams of carbohydrates. Cashews have more, though. Some cheeses like cottage and ricotta also have a low-carb content, so you can count them as your daily carb intake.

High Fat and a Good Amount of Protein

Your meals should include a high amount of fat and a good amount of protein in addition to non-starchy vegetables. The serving of protein depends on your activity level, height, and weight, but usually, 4-6 ounces is sufficient. You can find protein in poultry, meat, cheese, eggs, fish, and seafood. You should be adding about 1-2 tablespoons of fat to each of your meals. You can add butter, low-carb mayonnaise, coconut oil, or olive oil. Avocado and bacon are also great foods to help increase your fat intake.

Daily Menu

Each of your meals should include non-starchy vegetables – about 1-2 cups. You should be having 4-6 ounces of protein and 1-2 tablespoons of fat as well. If you keep up with these rules, your body will soon enough enter a state of ketosis and you will eventually see results.

What’s In A Ketogenic Diet?

The ketogenic diet has gained prominence and is being praised by popular actors. When you are on a low-carb diet, your body burns fat for fuel while offering nourishment with whole foods. What better way to lose weight than have your body do all the work.

How does the diet work and what should you be eating and avoiding? When you are on a ketogenic diet, you limit the intake of carbohydrates to 50 grams daily, thereby, encouraging the body into a state called ketosis. When the body is in ketosis, it is fuelled by fat, as opposed to glucose. Ketosis produces ketone bodies. These are produced from the breakdown of fats in the liver. The body uses the fat supply for energy, resulting in weight loss. Health experts recommend going on a ketogenic diet as fat has a less impact on blood sugar levels.

Advantages

• You lose weight quickly when you are on a ketogenic diet.
• The ketogenic diet is perfectly suited for individuals who are diabetic or insulin resistant since the fat does not have the impact on insulin the same way as carbohydrates.
• People who suffer from heart diseases reported an improvement in their condition when they drastically lowered their intake of carbohydrates.

Disadvantages

• A ketogenic diet can impact your health negatively as you may experience nutritional deficiencies.
• You may experience side effects such as dizziness, kidney damage and loss of mental focus.
• When you are on the ketogenic diet, you need to drastically decrease your carbohydrates intake, which may result in withdrawal from your social activities.

Which Food To Consume?

• Avocado
• Bacon
• Egg yolks
• Olive oil
• Butter
• Cheese
• Coconut milk

Moderate amounts of protein

• Fish
• Seafood
• Eggs
• Meat
• Poultry

A small portion of low-carbohydrates:

• Cucumber
• Tomatoes
• Celery
• Peppers
• Mushrooms
• Leafy greens
• Asparagus

When you are on a ketogenic diet, you should be consuming 70% of your calories as fat, 25% from protein and only 5% as carbs.

What Should You Not Eat?

• Bread
• Pasta
• Wheat
• Corn
• Oats
• Splenda
• Sweeteners
• Diet soda
• Drinks
• Gluten
• Atkins products

The Meal Guide

Breakfast

Do not forget the most important meal of the day, breakfast. To enter ketosis, you need to eat 3 egg omelets with sausages and cheese a day. To get a variety, you can opt for bacon and eggs, and avocado-baked eggs.

Lunch

For lunch, you can have a green salad or a spinach salad. On alternate days, you can choose walnuts and cottage cheese and tuna salad lettuce wrap or chicken and lettuce hummus wrap.

Dinner

Do not despair. The best meals while on the ketogenic diet are reserved for dinner. One of your options is a baked salmon with asparagus, meatloaf, slaw hash, tacos and Philly cheesesteak casserole.

You should also incorporate fruits into your ketogenic diet. Raspberries, strawberries and blueberries are a great option. For breakfast, do not forget about sour cream and yogurt. During dinner, you can also indulge in turkey, chicken and lamb. Make sure you include pumpkin and cucumbers for lunch.