Ketosis

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“Keto” in ketogenic diet comes from the term “ketones,” the name of small fuel molecules found in the body. This is considered an alternative source of fuel for the body, which gets utilized when blood sugar is insufficient. These ketones are produced when you eat a small amount of carbs, generally the main source of blood sugar as well as moderate amounts of protein (Que, 2017).

Keto diet usually goes neck and neck with Atkins diet especially that both follow carbohydrate restriction. One major difference between the two though, is the amount of protein that you’re supposed to take in. While keto limits protein to approximately 20 percent of your daily calories, Atkins has no cap (Lawler, 2018).

Going for a keto diet involves drastically reducing one’s carbohydrate intake and replacing it with fat. Such reduction in carbohydrate consumption puts the body in a metabolic state called ketosis.

In general, the body runs very well on glucose, which is produced when the body breaks down carbs. But when you cut back on carbohydrates or you simply have not eaten in a while, your body will look for other sources of energy to fill the void. Fat is normally that kind of source. When the blood sugar drops, fat is released from your cells and floods the liver, turning all its components into ketone bodies. This will then trigger your body to use it as energy source (Sharp, 2017).

The keto diet was initially developed sometime in the 1920s to help treat children with epilepsy. Since then, researches have linked it to weight loss, which eventually made people, even without a history of seizures, jump into the bandwagon. People on low-carb diets are said to lose more weight, faster, than those people on low-fat diets, even when the latter are actively restricting calories. One of the possible reasons for this is because low-carb diets would tend to get rid of excess water from your body. Since they lower insulin levels, your kidney starts shedding excess sodium. Not only does ketogenic diet help you lose weight, but it also allows you to do so without getting too hungry.

There are different types of ketogenic diet. Standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet. This typically contains approximately 75% fat, 20% protein, and about 5% carbs. On the other hand, cyclical ketogenic diet (CKD) involves periods of higher-carb refeeds, which means you will observe five ketogenic days, followed by two high-carb days (Mawer, 2018).

The third type of ketogenic diet is targeted ketogenic diet (TKD), which allows you to add carbs around workouts. As for the last type, high-protein ketogenic diet, this is similar to SKD but would entail more protein intake. The ratio is around 60% fat, 35% protein, and only about 5% of carbs (Mawer, 2018). Among these four, only the standard and high-protein ketogenic diets have been studied broadly. It is believed that cyclical or targeted ketogenic diets are more advanced methods and could primarily be used by athletes or even by bodybuilders.

On keto, aside from tracking the amount of carbs you consume, you also have to make sure that you are hitting the right percentage of calories coming from both fat and protein.

A typical keto diet would mostly consist of meat (red meat, sausage, bacon, or turkey), fish such as salmon or tuna, butter and cream, cheese, healthy oils, eggs, as well as low-carb vegetables like onion or pepper. This select list leaves out carbohydrate-heavy food like beans, rice, cereals, and potatoes. Sugary food should also be reduced or eliminated, and this includes soda, ice cream, candy, as well as fruit juices or smoothies. Alcohol must be avoided as well since there are many alcoholic beverages that can throw you out of ketosis because of their carb content.

As it can be quite challenging to prepare and cook keto-friendly food, you can opt to have your meals prepared and delivered to you instead. KetoLivingPH, founded in July 2017, offers a wide range of subscription plans for their ketogenic food delivery service. Their subscription plans include a “weekday meals only” plan, “basic XL – weekday meals only,” which means 3 meals more servings but no snack, and “weekday meals plus weekend meals.”

For its “weekday meals only” offering, you can choose from a five-day meal up to a 120-day meal option. The price starts at PHP1,950 for five days, PHP3,900 for 10 days, PHP5,700 for 15 days, PHP7,400 for 20 days, PHP14,400 for 40 days, PHP21,000 for 60 days, and PHP39,600 for 120 days.

If you prefer to have keto-friendly meals that also come with a keto snack, you may consider availing a Ketoliving PLUS meal plan since it consists of 3 meals plus a snack. You may order for five days only or up to 60 days.

Although the ketogenic diet is generally safe for healthy people, it is important to take note that there may also be some initial side effects while your body adapts to it. Keto flu usually occurs over within a few days once you start the diet. It is the byproduct of the body adjusting to a much lower carb intake as it depletes stored glucose. This may include poor energy as well as mental function. You may also feel increased hunger and sleep issues. In order to minimize this, you may try a regular low-carb diet first within the first couple of weeks. This may help teach your body to burn more fat before you jump into completely eliminating carbs.

A ketogenic diet may also change the water and mineral balance of the body, which means that you may have to increase your water intake and supplement electrolytes. You also have to make sure that you read nutrition labels and ingredients lists. There are a lot of products out there that may actually have hidden carbs and sugar inside.

Adding in light or manageable exercises during the day will also be beneficial for you. However, if you are already working out, you also have to make sure that you do not over-exercise.

 

 

What is Ketosis?

It would probably be common notion that the primary source of energy for the body is glucose. This normally fuels every function of your body, from brain cognition down to athletic performance. Glucose is usually obtained by eating carbohydrates like sugar, starchy vegetables, grains, beans, legumes, rice, and bread. These carbs could turn instantly into glucose in the body. When there is an insufficient amount of glucose for your body to use, it would turn to an alternative source of energy which is stored fat. The liver would eventually break down the fat stores and from here, ketones are formed as the process’ byproduct (Kemnatz, 2017).

These days, it has become normal to talk about ketosis and how it can be utilized for weight loss. In fact, ketogenic diet is built around the concept of creating ketosis in the body. Once it enters ketosis, some of the possible benefits would include encouraging the body to burn its own stored fat directly for energy. Aside from helping your body burn fat, going through ketosis allows you to feel less hungry. This process will make it easier to stay consistent to a ketogenic diet since it is not necessarily required for you to count calories for losing weight. This also allows you to listen better and to trust the body’s hunger signals more.

Another significant thing to note is that ketosis helps keep proper flow of fuel to your brain. Because of this, you may be able to concentrate and focus more.

The Process of Ketosis

Basically, when you undergo ketosis, it allows the body to continue functioning properly, mentally and physically, even if there is an insufficient amount of carbohydrates or the amount of calories ingested is not enough. There are actually three main types of ketone bodies that would form in the body during ketosis, and this includes acetate, acetoacetate, and Beta-hydroxybutryate or BHB (Higuera, 2018).

Most people would use ketosis for possible benefits like weightloss and a lot of people, from health buffs to non fitness enthusiasts, can attest that this kind of diet has worked for them.

Another possible benefit is improved energy levels. Without the surges of glucose, the body would have more consistent energy levels since it can use your own body’s stored fat for energy. Ketosis has also been shown to decrease inflammation, beneficial for cancer patients, as well as those with Alzheimer’s. It is said that ketogenic diet may also help with managing Parkinson’s disease. As it uses oxygen more efficiently, ketosis helps avoid physical crashes of low blood sugar.

For you to go into the state of ketosis, you have to be on a ketogenic diet. This diet entails eliminating high-carb food from your daily eating habits which include sweet candies, tons of baked desserts, processed grains, sugar-laden drinks like sodas and powdered fruit juices, as well as any other possible sources of refined sugar and even artificial sweeteners. You will also have to cut down on eating carbs that are whole foods-based like potatoes and other starchy vegetables. Fruits that are high in carbohydrates like pineapples, grapes, and bananas should also be avoided. The quality and types of food consumed are equally important for crafting a nourishing keto diet.

Keto Diet Menu | Ketoliving PH | can help you get through the beginning stages of switching to a ketogenic diet. The keto meal delivery service provides different subscription plans that allow you to choose from a quick five-day meal plan up to a 120-day meal plan. The usual delivery time is around 7pm to 11pm, the night before consumption day. For addresses within areas like Quezon City, Manila, Caloocan, Pasig, Mandaluyong, Makati, San Juan, and Taguig, Keto Diet Menu | Ketoliving PH does not charge a delivery fee.

For those who are more particular about the number of servings included or would like to add one or two keto snacks, Keto Diet Menu | Ketoliving PH has the Ketoliving Plus and Ketoliving XL Plus. For Ketoliving PLUS, you will receive 3 meals plus a snack per day. The duration of your subscription plan can be as short as five days, which costs PHP2,550, 10 days for PHP5,000, 15 days for PHP7,500, 20 days for PHP9,800, 40 days for PHP18,400, and 60 days for PHP27,000.

Ketoliving XL PLUS on the other hand provides 30 percent more servings plus two keto snacks. Like Ketoliving Plus, there is a five-day meal which costs PHP3,500, the 10-day meal is PHP6,750, the 15-day meal is PHP10,000, and the 20-day meal costs PHP12,800.

Keto Diet Menu | Ketoliving PH also offers those who are already in the advanced stage of ketogenic diet its OMAD edition. It is a one meal per day package which includes one appetizer, one main course, and a keto dessert. For five days, it costs PHP2,250, for 10 days it costs PHP4,450, for 15 days it costs PHP6,650, and for 20 days, it costs PHP8,800.

Other keto add-ons that you may include in your order are keto brownies worth PHP250 per slab, high-fiber high-potassium keto loaf bread which costs PHP600, double keto Cheese muffin for PHP120 a piece, keto Chocolate Mousse mini cups which costs PHP140 per piece, Shirataki noodles worth PHP130, as well as keto Leche Flan for PHP145 per piece. They also have uncooked bagnet chips for PHP200 per 300 grams, and the cooked bagnet chips for PHP300 per 300 grams.

For those who regularly exercise even before switching to a ketogenic diet, you can still continue with your regular workout sessions as ketosis can also be beneficial during exercise. It helps prevent from crashing whenever you do a prolonged workout. Ketosis can also help improve the function of mitochondria, fat usage, as well as enzymes to improve one’s overall health and physical performance in the long run.

 

The Process of Ketosis

Basically, when you undergo ketosis, it allows the body to continue functioning properly, mentally and physically, even if there is an insufficient amount of carbohydrates or the amount of calories ingested is not enough. There are actually three main types of ketone bodies that would form in the body during ketosis, and this includes acetate, acetoacetate, and Beta-hydroxybutryate or BHB (Higuera, 2018).

Most people would use ketosis for possible benefits like weightloss and a lot of people, from health buffs to non fitness enthusiasts, can attest that this kind of diet has worked for them.

Another possible benefit is improved energy levels. Without the surges of glucose, the body would have more consistent energy levels since it can use your own body’s stored fat for energy. Ketosis has also been shown to decrease inflammation, beneficial for cancer patients, as well as those with Alzheimer’s. It is said that ketogenic diet may also help with managing Parkinson’s disease. As it uses oxygen more efficiently, ketosis helps avoid physical crashes of low blood sugar.

For you to go into the state of ketosis, you have to be on a ketogenic diet. This diet entails eliminating high-carb food from your daily eating habits which include sweet candies, tons of baked desserts, processed grains, sugar-laden drinks like sodas and powdered fruit juices, as well as any other possible sources of refined sugar and even artificial sweeteners. You will also have to cut down on eating carbs that are whole foods-based like potatoes and other starchy vegetables. Fruits that are high in carbohydrates like pineapples, grapes, and bananas should also be avoided. The quality and types of food consumed are equally important for crafting a nourishing keto diet.

Keto Diet Menu | Ketoliving PH | can help you get through the beginning stages of switching to a ketogenic diet. The keto meal delivery service provides different subscription plans that allow you to choose from a quick five-day meal plan up to a 120-day meal plan. The usual delivery time is around 7pm to 11pm, the night before consumption day. For addresses within areas like Quezon City, Manila, Caloocan, Pasig, Mandaluyong, Makati, San Juan, and Taguig, Keto Diet Menu | Ketoliving PH does not charge a delivery fee.

For those who are more particular about the number of servings included or would like to add one or two keto snacks, Keto Diet Menu | Ketoliving PH has the Ketoliving Plus and Ketoliving XL Plus. For Ketoliving PLUS, you will receive 3 meals plus a snack per day. The duration of your subscription plan can be as short as five days, which costs PHP2,550, 10 days for PHP5,000, 15 days for PHP7,500, 20 days for PHP9,800, 40 days for PHP18,400, and 60 days for PHP27,000.

Ketoliving XL PLUS on the other hand provides 30 percent more servings plus two keto snacks. Like Ketoliving Plus, there is a five-day meal which costs PHP3,500, the 10-day meal is PHP6,750, the 15-day meal is PHP10,000, and the 20-day meal costs PHP12,800.

Keto Diet Menu | Ketoliving PH also offers those who are already in the advanced stage of ketogenic diet its OMAD edition. It is a one meal per day package which includes one appetizer, one main course, and a keto dessert. For five days, it costs PHP2,250, for 10 days it costs PHP4,450, for 15 days it costs PHP6,650, and for 20 days, it costs PHP8,800.

Other keto add-ons that you may include in your order are keto brownies worth PHP250 per slab, high-fiber high-potassium keto loaf bread which costs PHP600, double keto Cheese muffin for PHP120 a piece, keto Chocolate Mousse mini cups which costs PHP140 per piece, Shirataki noodles worth PHP130, as well as keto Leche Flan for PHP145 per piece. They also have uncooked bagnet chips for PHP200 per 300 grams, and the cooked bagnet chips for PHP300 per 300 grams.

For those who regularly exercise even before switching to a ketogenic diet, you can still continue with your regular workout sessions as ketosis can also be beneficial during exercise. It helps prevent from crashing whenever you do a prolonged workout. Ketosis can also help improve the function of mitochondria, fat usage, as well as enzymes to improve one’s overall health and physical performance in the long run.

 

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