ALL ABOUT KETO
The world of nutrition and supplementation is an ever-evolving environment with new research emerging every day.
One of the most recent discussions has been the Keto diet and the benefits of a high-fat, low-carb diet with moderate protein. It is important to obtain the correct information, sufficient support and a proper designed plan before taking on any new nutrition strategy. The purpose of this guide is to explain and simplify the Keto process.
What is a Keto diet?
A Keto diet is a high-fat, low-carb and moderate protein eating regime. Carbohydrates are the main drivers for energy in the human body. Carbs and sugars are broken down to glucose and then stored as glycogen in the muscles and liver. This serves as your body’s primary energy source. When your body is deprived of carbs to produce glycogen, it turns to fat as an alternative energy source. A Keto diet restricts the intake of carbs and forces your body to utilize intra-muscular (between muscle fibers), visceral (around organs in the abdomen) and sub-cutaneous (under your skin) fat to provide the body with energy.
How does my body utilize fat as energy?
Fats are transported to the liver and broken down to Ketones. Ketones are a product of metabolic processes and is an energy source of converted fat. When your body enters a state of Ketosis (metabolic state where Ketones are used as your main energy source) it increases the rate at which fat is converted to energy. Fat is utilized by the body as the primary energy source. This all happens by restricting the body’s access to carbohydrates that create glycogen. This increases the fat burning effect of your training and even your daily bodily processes will utilize fat to power them.
Cravings and hunger during a Keto diet?
A Keto diet is not necessarily an energy restricting eating plan. It is more focused on the source the body derives its energy from.
However, studies have shown that ad libitum (as and when needed) high-fat, low-carb diets report overall lower energy intake and decreased feelings of hunger, compared to a medium carb intake eating regime .
Which products can I use to supplement my high-fat intake?
USN has launched a new KETO range to assist with dietary and fat-burning needs. It can be difficult to consume enough fats daily and falling short of your fat target may influence your energy levels, leaving you tired.
USN KETO FAT BURN CAPSULES (STEP 1 - Activate Ketosis) - Kick-start your day by increasing your metabolic rate to activate fat-burning & elevate feel-good energy while decreasing appetite with key thermogenic ingredients - TeaCrine, Paradoxine & caffeine.
USN KETO BHB SALTS (STEP 2 - Maximize Ketosis) - A breakthrough Ketone energy supplement to fuel your muscles & brain whilst on a low-carb diet. It activates Ketosis faster & reduces appetite. Your vital stamina & energy source that replaces energy from carbs & sugars (glycogen).
USN KETO MCT OIL (STEP 3 - Fuel Ketosis) – This fat fills you up and provides your body with energy. It boosts the creation of Ketones to be utilized as energy. It also boosts your metabolic rate to help burn body fat while in Ketosis.
Benefits of a Keto diet
1) Aids weight loss
2) Reduces acne
3) May help reduce the risk of cancer
4) Improves cardiovascular health
5) May protect brain function
6) Reduces your appetite
7) Increased levels of “good” HDL cholesterol
8) Reduces blood sugar and insulin levels
9) Improves “bad” LDL cholesterol levels
How will a typical day’s nutrition look like on a Keto regime?
Your total daily energy intake will consist of:
The effects of Ketosis on weight loss
Ketosis can have a very positive effect on weight loss. One of the biggest benefits is that a Keto diet targets stubborn fat. It is also a massive bonus that most of this fat loss occurs in the abdominal area. Keto will also allow for initial rapid fat loss. However, the results of weight loss on a Keto diet will vary from person to person. This is all determined by a few different factors such as Body Mass Index (BMI), if your body has ever functioned on Ketones, your current body fat and muscle mass.
The biggest deciding factor in a Keto diet is making the commitment towards the lifestyle as the results will only appear if you can successfully keep your body in Ketosis.
How to get into Ketosis
• Eat limited carbs
• Restrict your protein
• Eat more fat
• Avoid snacking
• Exercise more often
How do I know when I am in Ketosis ?
- You have more stable energy
- You will experience less cravings
- Enhanced focus and a clear mind
- Improved endurance
- Weight loss
What to eat and what to avoid on a Keto diet
Foods that should be consumed while on the Keto diet are mainly those high in fat such as nuts, seeds, oils, avocado, cream as well as high-fat meat. To maintain Ketosis, a limited amount of carbohydrates should be consumed. These includes fruit, starches such as rice, potatoes, sweet potato, pasta, etc., and foods high in sugar.
Is the Keto diet safe?
Ketosis is perfectly safe. It draws on a natural metabolic state. Although the change might seem very dynamic, it is fundamentally only a change in the energy system your body utilizes and how effectively it runs on the current energy system.
Have a look at our newly launched KETO range as discussed in the guide and use this code USNblogKeto to get 10% discount on your purchase. You can also find our Keto eating plan on our website.
1 Johnstone AM, et al. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, & weight loss in obese men feeding ad libitum. The American Journal of Clinical Nutrition.
2 McClernon FJ, et al. (2007). The effects of low-carbohydrate ketogenic diet & a low-fat diet on mood, hunger, & other self-reported symptoms.
Obesity, Jan; 15(1):182-7.
3 Johnstone AM, et al. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, & weight loss in obese men feeding ad libitum. The American Journal of Clinical Nutrition.
4 Natalie Olsen, A. (2019). Keto diet: Benefits and nutrients. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/319196.php [Accessed 4 Oct. 2019].
5 Allen, B., et al. (2014). Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism. Redox Biology.
6 Health Beauty Sports. (2019). Keto Food Pyramid (Keto Diet Food Pyramid 2019). [online] Available at: https://health-beauty-sports.com/ketogenic-food-pyramid.html [Accessed 2 Oct. 2019].
7 Perfect Keto. (2019). How To Start a Keto Diet: The Ultimate Guide. [online] Available at: https://perfectketo.com/guide/ultimate-start-guide-ketogenic-diet/#How_to_Know_When_Youre_in_Ketosis [Accessed 4 Oct. 2019].