Ketogenic diet / Keto diet
The Ketogenic diet (keto diet) is based on the intake of food with low carbohydrates and sugar content. Our body normally digests carbohydrates and sugar before transforming them into energy. Carbohydrates and sugars that are not transformed into energy are then stored as fat reserves. Over the last decade, the intake of sugar per person has tripled. Sugar has become hidden in many foods: sweetened waters, juices, pastries, flavoured drinks, jams, sweets, crisps and more. This hidden sugar content leads to weight gains and obesity. If we want to lose weight, we must effectively reduce carbohydrate and sugar intake.
One of the most effective ways to lose weight is with a change in diet focused on the exclusion of sugars and carbohydrates. The exclusion of those will allow our body to generate energy from its own fat reserves. You will burn and use your stored fat for energy, this metabolic state is called ketosis. Ketosis biologically refers to the state of the organism characterized by elevated levels of ketones in the blood. The cause of the condition is the ketogenization process. Ketolates are formed in the liver once glycogen stores have dropped. Ketolates acetoacetate and β-hydroxybutyrate are then used afterward as an energy source.
Is the Ketogenic Diet healthy?
The Ketogenic diet plan is a healthy alternative diet plan for anyone who is overweight. This diet is also a good choice for people that lack enough time to engage in regular exercise.
Why choose the Ketogenic Diet?
- Fast and visible results
- No starvation – 5 meals a day
- No yo-yo effect
- Weight loss without physical activity
- You’ll learn to eat regularly and smaller portions
- Dropping the blood sugar levels
- Dropping the level of (bad) LDL cholesterol and increasing the level of (good) HDL cholesterol
- Reducing the risk of cardiovascular diseases
- Removal of cellulite
- Skin improvement
How to reach ketosis?
Getting into the state of ketosis is not focused on complete elimination of carbohydrates, but rather limiting their intake. Some carbohydrates must be digested to maintain our body functions as our body breaks down carbohydrates to glucose which is used by double-membrane-bound organelle called mitochondria for energy production. Ingesting 50 grams of carbohydrates per day is recommended but the typical daily intake is around 300 grams. A balanced keto diet menu should focus on eating a reasonable amount of vegetables containing fibre, nuts, avocadoes and other foods that contain healthy, unsaturated fatty acids.
Adjusting to keto diet foods doesn’t need to be difficult with our protein-based keto diet menu consisting of specially formulated meals. Our Chia Shake products are low in carbohydrates and high in proteins, with a well-balanced ratio of vitamins and minerals to make sure you get the nutrition you need.
Ketogenic diet plan
Our diet products replace sugars and carbohydrates with high-quality proteins. With the ketogenic Chia Shake diet, you do not need to starve yourself or be constantly exercising. Our keto diet menu includes delicious Chia Shake protein meals (Shakes, Mashes, Soups, Pancakes) that you can eat five times a day. These meals can fully replace previous meals and are rich in proteins and fibres along with all the vitamins and minerals that you need. The chia seeds in our products will give you the healthy Omega 3 fatty acids and satisfy your hunger urges.
The Ketogenic diet with Chia Shake has 3 phases. Phase 1 – Rapid weight loss. Phase 2 – Losing a few kilos. Phase 3 – Stabilising.
How long should I stick with the Ketogenic Diet?
- Phase 1: No longer than 2 months
- Phase 2: 1 month
- Phase 3: from 14-30 days
The whole diet program should last around 3-4 months. During that time you will lose weight and returning to healthy eating habits.
Throughtout the whole diet adhere to:
- ingestion of 2-3 liters of liquid: unflavored water, unsweetened green or herbal tea;
- regular eating: 3-4 hours between meals and eating the last meal no later than 2 hours before bedtime;
- consumption of fresh vegetables;
- ingestion of healthy fats (omega 3 fatty acids): nuts, avocadoes, and olive oil.
What must be avoided during the Ketogenic Diet?
- pastries and sweets as it increases the blood sugal level;
- consumption of alcohol, especially beer (in Phase 2 you are allowed ONLY 2 deciliters of red wine a day). Alcohol contains relatively high amounts of sugar which is undesirable for the keto diet;
- sweetening with sugar or honey;
- excessive side dishes (in the third phase);
- chewing gums with sugar.