Keto for Beginners
What is the Keto Diet?
The Ketogenic diet is a high-fat, moderate protein, low-carbohydrate diet which forces the body to burn fats (Ketones) rather than carbohydrates (Glucose). To summarize, this diet is:
- High Fat
- Moderate Protein
- Low Carbohydrate
What does Ketosis do?
Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, your liver burns fat and makes organic chemicals called Ketones, which the body uses as fuel.
Are there Different Types of Keto Diets?
There are several versions of the Ketogenic diet, as everyone needs varying macros (ratio of protein : carbohydrates : fats) and nutrients. Here are some popular versions of the Keto diet:
Clean Keto: Focus on eating vegetables, berries, healthy fats & oils, organic meats & dairy, limiting/eliminating Keto “Junk Food.” Macros for this version are usually: 75% fat,20% protein, and 5% carbs.
Lazy/Dirty Keto: The most commonly practiced type of Keto diet. While focusing on eating vegetables, berries, organic meats, and dairy, Keto “treats” are also allowed such as fat bombs (bite-sized snacks made with fat-rich ingredients), chocolate, low carb candy & snacks, alcohol, and take-out food. The macros for this version vary from 60-75% fat, 25-30% protein, and 5-10% carbs.
How do I know what food is Keto-friendly?
The type of Keto diet you choose to follow will dictate what foods you will consume in order to achieve your target macros. The following foods are keto-friendly for any Keto diet type:
- Nuts & Seeds
- Full-fat Dairy & Eggs
- Meat & Fish
- Low-carb Vegetables & Oils
What are some keto-friendly snacks?
When you feel a craving coming on reach for these keto-friendly snacks to satisfy your sweet tooth while staying on track with your wellness goals.
Organika FAV Keto cookies
These mini chocolate chip keto cookies will easily become an instant favourite! With added collagen to promote glowing skin and hair these cookies are full of flavour and health benefits. FAV keto cookies contain only 2g of net carbs, 4g of protein, and no artificial colours or preservatives. Grab these as a quick snack and delicious keto-friendly option to meet your health and wellness goals.
NoSugar Keto bar
These creamy, melt in your mouth keto bars are the perfect decadent snack to satisfy any sweet craving! They offer the perfect keto makeup of 75% healthy fats, 20% protein, 5% net carbs and no sugar. Allow yourself a little indulgence with delicious flavours like birthday cake, cookies and cream, and chocolate peanut butter.
What are the side effects of a Keto diet?
The Keto diet is very safe for the average person, as long as it’s being monitored and you are drinking enough water. Diabetics or people with epilepsy should keep a close eye on their ketone levels while in Ketosis. Ketoacidosis is another potential concern that happens when the body becomes too dehydrated. Luckily, this can be easily avoided with a regular intake of minerals (electrolytes) and green vegetables.
The most common side effects of a Ketogenic lifestyle are:
Trouble in the washroom: It is very important to ensure you’re getting your RDA of fiber to prevent this! Great sources of low carb fiber are psyllium husk or acacia gum.
Headaches or “Keto Flu”: This occurs when your body has become depleted of minerals, and you experience flu-like symptoms. A great way to prevent this is by taking an electrolyte supplement.
How long before I see results?
It takes about 2-8 days to get into Ketosis, based on the person and the type of Keto diet chosen. You will likely lose your stored water weight fast, and usually in the first week or so. Once water weight is gone, the liver will start using stored fat from our adipose tissue, and that is when the magic happens! Listen to your body’s signals, as you can almost always tell when you start burning fat compared to stored water weight. Usually, you experience a jolt of energy!
Should I see a doctor about this?
It is always recommended to consult with a doctor or health care provider prior to any lifestyle or dietary changes. If you have any questions regarding this lifestyle, please talk to a Kardish team member and we would be glad to assist you on your journey to better health and weight loss.