"First of all yes KETO works, I have personally used Keto 15 times to get my bodyfat below 5%." -CEO Proof Smart Food
WHAT IS A KETOGENIC DIET? The ketogenic diet (often termed keto) is a very low-carb, moderate fat, high protein diet. When you reduce your carbohydrate intake and increase your protein/fat intake your body will go into a metabolic state called ketosis. In ketosis your body very efficiently burns fat as well as turning fat into ketones in the liver, which also can supply energy.
You may have heard the myth that protein is hard on kidneys OR will cause bone loss due to the acidity of a high protein diet, even in healthy adults. A study (just published) was conducted over a 1 year period and a protein intake of 2.3g/kg/day in exercising women (which is very close to 1g/lb body weight per day of dietary protein intake). Here is the result: " In conclusion, exercise-trained female subjects that consume a diet that is approximately three times greater than the RDA for protein experience no harmful effects on bone mineral density or content. Nor were there any harmful effects on renal function. Thus, it is evident that exercise-trained women can consume a chronically high-protein diet with no adverse effects." So, unless you have impaired renal function, this 1 year study supports the idea that increased protein will not cause health issues. AND Other studies support improvements in lean body mass and improved fat body fat reductions with a higher protein intake in exercising individuals. So my advice is to eat up! The Effects of a High-Protein Diet on Bone Mineral Density in Exercise-Trained Women: A 1-Year Investigation
What Does this Mean for You? The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to drastic improvement for type 2 diabetes and prediabetes.
MACRONUTRIENT PARAMETERS IN KETO Standard ketogenic diet (SKD): This is a very low-carb, high-protein and high-fat diet. It typically contains 45% fat, 50% protein and only 5% carb The % are based on calories rather than grams. Fat is 9 calories per gram and protein and carbs are 4 calories per gram
FOODS TO AVOID Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, Grains or starches: Wheat-based products, rice, pasta, cereal, Fruit: All fruit, except small portions of berries like strawberries, Beans or legumes: Peas, kidney beans, lentils, chickpeas, Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, Low-fat or diet products, Some condiments or sauces: These often contain sugar and unhealthy fat, Alcohol: Due to its carb content.
FOODS TO EAT Meat: Red Meat, steak, ham, sausage, bacon, chicken and turkey, Fatty fish: Such as salmon, trout, tuna and mackerel, Whole eggs, Butter and cream, Cheese: Unprocessed Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, Healthy oils, Avocados: Whole avocados or freshly made guacamole, Low-carb veggies: Most green veggies
SUPPLEMENTS FOR A KETOGENIC DIET Minerals: salt and other minerals are important when starting out. This is due to shifts in water and mineral balance. Caffeine can have benefits for energy, fat loss and performance. Creatine provides numerous benefits for health and performance. Creatine can help if you are combining a ketogenic diet with exercise.
In closing we are seeing an explosion in people going on a KETO program. These people are having great success quickly, which human beings need as we are easily discouraged. I believe in using Keto to obtain ideal body-weight, then shift to a more balanced diet.
- Read all labels
- Maintain a diet diary there are several simple apps available like MyFitnessPal or any of the "FitBit-type" devices come with one. Share it with someone who will keep you accountable
- Don't drink your sugars
- Watch food combos: carbs + protein or protein + fat = OK. carbs + fat = BAD
- Get rid of flavored yogurt, breakfast cereals, candy (of course)
- Increase protein consumption
- Add up to 500 calories of almonds to your diet per day as a snack
- Prepare meals on weekends
- No fast food
- Make "better bad choices" when you can
- Holidays, put only 3 items on your plate the first time you go to the buffet. Second time you can get whatever you want.
- East foods one at a time (don't rotate) and always start with the protein or vegetable or salad
We have recently launched FiTness Meals. These meals are revolutionary! KETO in the sense that they are high in protein and really low in carbs. At 11oz they are twice the size of an average frozen meal. Great taste developed by a world class chef. Accurate and real labeling takes guess work out of eating Keto. Two a day and you will see dramatic results, it is that simple! We are offering an amazing deal for a first time purchase, 10 meals delivered to your front door for $49!
COMING SOON BELOW!