Is Keto Right For You?
By PW Nutritionist Grace Scott
It’s here! We’ve launched our brand-new Keto collection consisting of a Keto blend, hunger busters and fat metabolisers – all suited for those on a ketogenic diet! If you’re confused by what keto means, you’ve come to the right place! We’re here to explain keto and help you decide whether it’s right for you!
What is a keto diet?
When following a Keto diet your daily calories should come from: 70-75% sources of fat, 20% sources of protein with only 5-10% of daily calories coming from sources of carbohydrates. Whilst on a keto diet you should aim to consume up to 30g of net carbs a day. This is the total number of carbs minus the fibre content. It all sounds very confusing but simply remember high fat, low carb!
The Sciencey Bit
A keto diet is different to other diets as it mainly focuses on using fats as the main energy source as opposed to carbohydrates. Without carbs in the body to be converted into glucose for energy, the body has to find energy elsewhere - this is where ketosis takes over. Ketosis is when the body’s glucose levels are so low that the liver has to convert fat into ketones which can be used as an energy source. This means that keto can be an effective form of weight loss, as stored body fat is converted and used up as energy. Reaching ketosis will vary for everybody, it all depends on your body’s stores of glycogen, once these are used up ketosis can begin. This can take 2-7 days so don’t give up in the beginning if you haven’t reached ketosis yet! You can check if you’re in ketosis by purchasing tests kits online.
On our new product pages you’ll see us mention medium chain triglycerides quite a few times, but what actually is an MCT? A medium chain triglyceride is a type of fatty acid which can produce ketones more readily than other types of fatty acids in the body. MCT’s provide a great source of energy similar to that of carbs, so in a low carb diet, MCT’s are a great replacement! We use coconut oil powder in our shakes which is high fat and low carbohydrate making it the perfect ingredient for a keto friendly shake!
The Keto Blend comes available in 3 flavours (with more in the pipeline!) consisting of our 100% premium whey based protein this Keto protein shake contains all 9 essential amino acids! With added medium chain triglycerides from natural sources it’s the perfect snack or post workout shake to fit into your ketogenic diet. As with all our other shakes, simply add 4 scoops to 400ml water, shake well and enjoy the best tasting Keto Protein Shake on the market (in our opinion, although we may be biased). Our best-selling Fat Metaboliser and Hunger Buster capsules have also been reformulated for the suitability of a ketogenic diet. Designed to tackle stubborn belly fat, speed up metabolism or boost satiety, these capsules can assist in weight loss when incorporated into a calorie controlled Keto diet.
A ketogenic diet is one of the most specific diets out there to follow, so to make things easier for you we’ve written an example list of Keto friendly foods to eat, and not so Keto friendly foods to avoid!
Keto Friendly Foods:
- Meat & Poultry
- Keto Protein Shake
*Think non starchy vegetables that grow above ground
Be sure to consume healthy fats such as polyunsaturated fats which lowers cholesterol! Cholesterol is the stuff that can block your arteries, so limit butter and cheese and eat more avocado, salmon and olive oil! Lots of fibre sources are often carbohydrate sources too, so remember to incorporate plenty of nuts/seeds, avocado and cauliflower into your diet to get that fibre hit!
Not so Keto friendly foods (foods to avoid):
- Tropical Fruit
- Dates/ Dried Fruit
- Apples & Grapes
- Sweet Potato/Potatoes
- Condiments & sauces such as ketchup & sweet chilli
- Alcohol – *a glass on average contains 4g carbs
Often high saturated fat is found in foods packed with sugar, aka carbs. Beware chocolate bars, crisps, sweets and ice cream.
If you have any questions on whether Keto is the right diet for you or would like more information on any of our products our team of expert nutritionists are on hand to help you reach your goals. Don’t be shy, if you have any questions get in touch! Keep an eye on our website for some Keto friendly recipes, including Keto Protein Shakes and Smoothies - coming soon!
The boring bit:
It’s important to remember that a ketogenic diet is not suitable for everyone, and the most effective way to lose weight is by creating a calorie deficit. Please contact your GP for more information if you are unsure if Keto is for you. Moderate protein intake is also important when following a Keto diet. Although the primary source of energy is from fats, saturated fats need to be monitored when taking on a ketogenic diet as too much of this can have health implications in the future.