Frequently Asked Questions regarding Keto, Ketosis, and the Ketogenic Diet
Q: What is ‘keto’ or a keto diet?
A: ‘Keto’ is the short form for ‘ketogenic’. A ketogenic food or diet is anything that supports the body to get into, or stay in, a state of ketosis.
Q: What is ketosis?
A: Ketosis describes when your body is primarily burning fats as its source of fuel, rather than carbohydrates. Carbohydrates are an easy source of fuel for your body. When consumed, carbohydrates convert to glucose which the body can use immediately, if necessary, or we readily store it in the form of glycogen in our muscles and liver. Glucose/glycogen is the go-to fuel for your body because it’s so easily accessed, whereas fat tends to be stored and coveted by our body for those rainy days of potential starvation. The only way to circumvent this is to deplete your stores of glycogen and force the body to burn those fat stores. This is no simple task because we are hard-wired to protect those ‘hard-won’ storage supplies. When these fats are finally broken down, they produce ketones - a type of fatty acid. The release of these ketones is what leads to the condition of ketosis - basically a fat-burning state. When your body starts dumping ketones, they can be detected in the urine and the blood with a simple test.
Q: Why do people want to get into ketosis?
A: There are a few reasons:
- To burn excess body fat
- To deprive the body of sugar and combat sugar-fuelled diseases
- To help reduce seizures in people with epilepsy
- Reduce addiction/dependence on simple carbohydrates and processed foods
Q: How do you get into ketosis?
A: There are a few ways. One way that some people kickstart themselves into a Keto diet is with a 24 hour fast with only water from 6 PM to 6 PM the next day. Another quick way is to deplete glycogen stores through high-intensity exercise: cycling, running, weight lifting, or a HIIT workout. This would be coupled with a low carbohydrate intake. Ketosis is a delicate state and requires a lot of effort and monitoring to stay within this fat-burning range. A few grams of carbohydrate or too much protein can bump you out and then you’re back to square one.
The most popular way, albeit slower method, is to choose foods that will put the body into a state of ketosis. This is a Ketogenic Diet. Very, very low carbohydrates means avoiding even complex carbs like brown rice, sweet potatoes, fruits, whole grain oats, and beans. Carbohydrates come only in the form of vegetables low in natural sugars, some nuts, seeds, and high-fat dairy products. Fats and proteins are consumed in much higher amounts than traditional diets. So with this method, you stay away from bread, rice, pasta, potatoes, sweets, milk, sugar… F.Y.I, this diet can be done as a person who eats meat, as a person who eats a vegetarian diet, or as a person who eats a vegan diet. If you manage to eat in this way, and use diet alone, it will take your body a full 48 hours to get into a state of ketosis.
Q: What is ‘Keto-Flu’?
A: The dreaded Keto Flu is a feeling of lethargy and general malaise with headaches and muscle fatigue. Most people go through this every time they fall out of ketosis and have to climb back in - lasting from 2 - several days, which is why they work so hard to stay in ketosis, counting macros and tracking their food intake. It can be exacerbated by low electrolytes in the muscles, so it is important to keep your intake of these high enough to prevent muscle cramping.
Here is more information: https://tinyurl.com/ybqkf5b3
Q: Is a Keto Diet for me?
A: It is very important that you do your own research and decide for yourself. No one knows you better than you. You can talk to your doctor - it’s becoming pretty mainstream, and it’s been recommended for certain medical conditions for decades, so he or she will have heard of it.
Q: What are macros and should I track them?
A: Macros are the 4 building blocks of food: fat, protein, carbohydrate, and alcohol. Tracking macros is recommended by and for people who wish to be healthier - for up to a full year or longer so that you can become aware of your food’s content and track its effect on your body.
There are plenty of apps that track for you. You might like this one: https://tinyurl.com/y7ugqlwn
Q: Where can I get more information?
A: There are lots of great blogs and info sites out there. Here are some you might like:
Q: What kind of foods should I eat?
A: Real foods, whole foods. Many Keto folks supplement their whole food diet with protein and support products. If you eat a mostly plant-based diet, or you don’t want to eat meat all day, every day, you will likely need to take a serving or two of extra protein during the day in the form of a powder in your morning smoothie, and then at least one more time during the day. Infinit Raw https://tinyurl.com/y83ttvh6 is the best protein available on the market and its neutral taste allows it to go into almost anything.
Q: Why did Infinit create the Keto Krazy brand?
A: At Infinit Canada, we still believe in real food first. We do not endorse any specific diets or lifestyles, but we know there are many people and circumstances that require supplemental products. Many of our products are already keto-friendly, but our customers have asked us to tweak some of their other favourites to make them in line with keto. At Infinit, we feel we have the knowledge and the products to support our regular customers and the keto community.