Confused when your friends say they are ‘going keto’ or when a work colleague mentions they have ‘hit ketosis’? They’re talking about the ketogenic diet — one of the most popular ways to lose weight, fast. The keto diet has captured the attention of dieters, health gurus and even medical researchers, with over 300 peer-reviewed studies into its health benefits. But what exactly is it?
What is a keto diet?
The keto diet is low in carbohydrates, moderate on proteins and high in fats, all with the aim of pushing the body towards “ketosis”. Ketosis is a state that your body reaches when it runs out of carbohydrates to burn — instead, it begins to burn fat and converts it into ketones that can be used for fuel. There are numerous scientific studies to suggest significant evidence for the health benefits of going on a keto diet.
Lose fat, keep muscle
Many Western diets are high in carbohydrates and sugars, which have been associated with a number of health concerns, including obesity, diabetes and heart disease. This is because carbohydrates are quick to turn into fat tissue. The body also burns through the energy it receives from refined carbohydrates relatively quickly in comparison to proteins, fats and low GI carbs, resulting in hunger sooner after eating. However, on a low-carb diet, your body runs out of these fast-burning sugars and starts to burn excess fat stored in the body.
In a state of ketosis, your body resorts to burning fatty acids and ketones, rather than burning glucose for energy. Low carb and keto diets aren’t overnight fixes, though. If you’re looking to start one, you will likely begin to see results in two or three weeks after commencing.
What are the dos and don’ts of the keto diet?
While there can be many health benefits to low-carb and keto diets, you should speak to your health professional beforehand about its suitability for you. As part of the diet, you should only consume 50 grams of carbohydrates a day, equivalent to two small bananas or three thin slices of bread. The diet requires a high-fat and high-protein intake — preferably the good kinds. Good fats can be found in eggs, avocados, olive oil, nuts, seeds and fish. It’s also recommended that you steer clear of starchy vegetables like potatoes, pumpkin and most fruits, excluding citrus and berries. These fruits and vegetables are often high in carbs and sugars, which can be counterproductive to the goals of the keto diet.
Vitawerx can help you on your low-carb journey
Cutting down on carbs can be difficult — however, you can find medium-protein and high-fat alternatives to take their place. Vitawerx offers a range of delicious low-carb, high-protein, vegetarian snacks to tie you over between meals, along with condiments and spreads to add flavour to your dishes. The VItawerx low-carb, low-sugar chocolate bars are the perfect treat when you find yourself craving something sweet. Many customers are also using the delicious low-carb, dairy-free keto mayonnaise range as toppings for their favourite keto meals, such as salmon served with an avocado salad, dressed with the Vitawerx mayonnaise. The Turmeric, Ginger & Garlic flavoured keto mayo is a great dip to go with celery and cucumber sticks. The classic mayo is a great accompaniment to roast chicken and the BBQ flavoured keto mayo is a great condiment for steak!
Shop Vitawerx’s range of low-carb and keto-friendly snacks
Make your keto diet journey easier with the delicious Vitawerx range of treats, spreads and condiments. Not only are the products low-carb and packed with protein, but they are also gluten-free and vegetarian-friendly. They’re the perfect snack for a range of dietary needs. View the range of low-carb foods today or purchase at one of our stockist locations across Australia.