The ketogenic diet, also known as the keto diet, is a dietary approach characterised by being high in fat, moderate in protein and very low in carbohydrates. The main goal of this diet is to bring the body into a metabolic state called ketosis, where it uses mainly fats as a source of energy instead of carbohydrates. By drastically reducing carbohydrate intake, the body begins to produce ketones, which are molecules derived from fats, to supply the brain and body with energy.
To achieve ketosis, it is generally recommended that carbohydrate intake be limited to around 5-10% of daily calories, while fats should account for approximately 70-75% and protein 20-25%.
Benefits of the keto diet:
- Weight loss: Ketosis can help reduce appetite and improve weight loss, as the body uses stored fat as its main source of energy.
- Blood sugar control: The keto diet may be beneficial for people with type 2 diabetes, as it can improve insulin sensitivity and help stabilise blood glucose levels.
- Improved cardiovascular health: Some studies suggest that the keto diet may help improve markers of cardiovascular health, such as lowering triglyceride levels and increasing HDL cholesterol (the "good cholesterol").
- Increased energy and focus: Some people report greater mental clarity and more consistent energy levels after adjusting to ketosis.
- Hunger control: Some research suggests that the keto diet may help reduce appetite and cravings, which may make weight control easier.
It is important to note that the keto diet may not be suitable for everyone, and some people may experience side effects such as fatigue, bad breath, constipation or nutritional deficiencies if not properly planned. In addition, this diet may not be sustainable in the long term for some people and may require proper supervision, especially for those with specific health conditions.
Before beginning any radical diet, it is advisable to consult a health professional or nutritionist to determine if it is appropriate for your individual needs and goals.
- Increased ketones: exogenous ketone supplements, such as ketone salts or ketone esters, can raise blood ketone levels, which can help increase energy levels and improve physical and mental performance.
- Electrolytes: During the keto diet, the body eliminates more water, and with it, important minerals such as sodium, potassium and magnesium are also lost. Electrolyte supplements can help prevent dehydration and maintain proper electrolyte balance.
- Fibre: The keto diet tends to be low in fibre due to the reduction of carbohydrates and the elimination of fibre-rich foods, such as whole grains and certain fruits. Fibre supplements can help improve digestion and bowel regularity.
- Vitamins and minerals: Some people may have difficulty getting enough essential vitamins and minerals due to the dietary restrictions of the keto diet. Multivitamin supplements can ensure that all nutritional needs are met.
- Omega-3 fatty acids: Omega-3 supplements, such as fish oil, can be beneficial for cardiovascular and brain health, and may be especially helpful if the keto diet does not include sufficient sources of omega-3 fatty acids, such as fatty fish.
It is important to note that while supplements can be helpful, they should not replace a well-balanced and nutritionally complete diet. Whole, natural foods should always be the foundation of the diet, and supplements should be used as a supplement to fill any nutritional gaps.
Before beginning any supplementation, it is advisable to speak with a health professional or nutritionist to determine which supplements are appropriate for your specific needs and goals, and to make sure there are no interactions with medications or other health problems.
Best regards,
Tribe Naturals
