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Ourketo PDF
Ourketo PDF
TABLE OF
07 Benefits of going Keto
09
CONTENTS
What are the results you should expect & when?
1
INGREDIENTS IN OUR KETO SUPPLEMENT
& BENEFITS OF BHB (OUR INGREDIENT)
• Magnesium BHB
• Calcium BHB
BREAKING DOWN KETOSIS AND BHB • Sodium BHB
3 4
THE KETO DIET AND
& LIFESTYLE
LIFESTYLE
THE DIET:
• Healthy fats like coconut oil, avocado oil, olive oil, butter, etc.
• Meats such as beef, lamb, and poultry
• Eggs
• High-fat dairy like cheeses, creams, and yogurts
• Fish and seafood
• Avocados
IT’S RECOMMENDED TO ALSO LOOK AT THE CONDITIONS:
• Nuts and seeds
• Low carb veggies (generally veggies that grow above the ground)
• All oils and fats should be organic
• Berries
• All meats should come from free-range farms and be grain or grass-fed depending
• Fish should be wild caught, never farmed
• All nuts, veggies, and berries should be organically grown and locally sourced
whenever possible
THE LIFESTYLE:
We’ve narrowed down some of the important aspects of a KETO lifestyle to help you transition:
• A big part of the Keto lifestyle centers on eating only when hungry, it’s always better to stick
to a schedule based on what your body needs rather than the time of day.
• Snacking between meals should be limited, but the right snacking choices are important when
occasionally indulging.
• Exercise is an important part of any healthy lifestyle and should be done regularly.
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BENEFITS OF GOING KETO
A Keto lifestyle comes with many benefits, most of them as a result for
switching to ketones as a source of energy! We’re not just talking about
looking good, but actual health benefits. So let’s look at some of them:
1. 2.
WEIGHT LOSS ANTI-INFLAMMATORY
The most obvious positive side-effect of Keto. Ketones, as well as many of the foods
By contrast, when our livers start breaking down you eat in a Keto Diet, have anti-inflam-
fats to use for fuel, we see a different set of matory properties which is one of the
scenarios. For starters, we notice an increased reasons people say they feel great when
rate of weight loss. But better than weight loss, “going Keto”.
we see an improvement in body composition.
Not to mention that ketones help to keep the
hunger hormone in line, so it’s easier to avoid
bad habits like ‘snacking’. 4.
INCREASES YOUR ENERGY
Ketosis helps your brain produce more
mitochondria, meaning you get more
3. energy not just in the brain but all over your
FUELS YOUR BRAIN body. It’s here that a whole load of other
Your brain is roughly 60% fats so when your benefits come into play. We feel more
body switches to a fat based fuel source like energized, and that increase in energy
ketones, you’re basically feeding it a big dose leaves us feeling more focused. That
of energy. This helps you to stay focused and improvement in mood positively impacts
motivated, both with committing to Keto as well mental health, which in turn positively
as everything else in your life. impacts our physical health, completing the
circle of benefits.
With these results in mind, it’s easy to see why many people become so
invested in the Keto Diet. Rather than serving as a mere means of weight
loss, the Keto Diet can be the key to a better life and lifestyle.
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RECIPE
WHAT ARE THE1.
RESULTS YOU SHOULD EXPECT & WHEN?
• You’ll start losing weight quickly • You’ll continue to lose weight at a steady rate • Sustained increased energy levels and physical endurance
• You’ll begin to notice changes in • You’ll improve your body composition • Improved concentration
your appetite • You’ll begin to notice an increase in energy • Improved health markers
• You may notice a reduction in appetite • A calmer, less irritable digestive system
NOTE:
Some of these effects may overlap throughout the stages, but it’s
important to monitor your general health and well being at all
stages of the diet.
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KETO’S DO’S AND DON’TS
DO DON’T
• Eat a varied diet full of real food. Veggies that grow above the ground are a great • Eat fast food, pre-packaged foods or other heavily processed foods.
way to get the vitamins and minerals you need, and organic beef, chicken,
salmon, and dairy will provide the protein and some of the fats.
• Eat bad fats, they make for unhealthy choices. Corn oil, vegetable oil, soybean oil,
hydrogenated oil, and canola oil should all be avoided.
• Eat plenty of healthy fats, your body will need them for fuel.
• Get fooled by “low carb” or “low-sugar” labels. Read the ingredients and check
• Look up nutritional information and make informed choices. the facts.
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EXAMPLES OF A GOOD FOOD DAY
(BREAKFAST, LUNCH AND DINNER) There are no set rules when it comes to making
delicious meals, but a typical three-day meal
plan could look a little something like this:
Before getting into details, a few considerations to keep in mind:
• Portion control is an important part of any diet, and while you may not need to count
calories per se, it’s important to know how much you’re eating and to make sure you’re DAY 1
getting a healthy balance of fats, proteins, and vitamins. BREAKFAST: Kimchi and avocado omelet
LUNCH: Keto chicken caesar salad
• Nuts make for great snacks but careful to limit quantities, small portions pack a punch when
it comes to calories. DINNER: Herb and lemon roasted salmon
SNACK: Coconut peanut butter balls
• A rich variety of flavors is important when it comes to pleasing palettes, while care should
be taken to avoid excessive quantities of non-Keto friendly foods, garnishes can brighten up
meals without significantly altering carb counts.
DAY 2
BREAKFAST: Spinach and feta omelet
LUNCH: Creamy kale and avocado salad
DINNER: Grilled rosemary lamb kebabs with
salsa verde
SNACK: Walnut and cashew medley
DAY 3
BREAKFAST: Bacon frittata morning muffins
LUNCH: Keto hamburger patties with creamy tomato sauce
and fried cabbage
DINNER: Chicken and goat cheese skillet
SNACK: Garlic and dill deviled eggs
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EXERCISE AND KETO
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