Post on 28-Jun-2020
transcript
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).
1
"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
2
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.
3
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)
4
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.
5
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
6
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
7
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
8
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
9
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
10
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.
11