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KETO GUIDE

Find out more about Keto and what makes our program unique.

KETO GUIDE

What Is Keto?

The Keto diet involves reducing the intake of carbs and replacing them with fat. Some people aim to cut all carbs and sugars out of their diet. However, for the average person, cutting out all carbs may be too extreme for their lifestyle, so reducing carbohydrate intake is often the popular choice

Keto is a diet which focuses on removing processed foods and sugar from our diet and replacing with moderate proteins and complex carbs. Sugar and processed foods are hard for the body to digest, resulting in weight gain, health problems and more. A ketogenic diet helps to reset the body to work more efficiently and process the foods we eat into energy without turning into fat stores in the body.

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KETO GUIDE
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What Is Clean Keto?

Clean Keto is a stricter form of Keto that is focused more on whole foods from quality sources while limiting the intake of processed foods. It contains foods that are anti-inflammatory in nature, similar to that of a Mediterranean Diet. Most people on a clean Keto diet also prefer eating meat that is organic and sustainably raised.

Because of this, clean Keto foods are acknowledged as more nourishing since the lack of food processing means the vitamins, minerals, and antioxidants are retained. People may also feel better when eating clean Keto, as there is a lack of artificial sweeteners, flavourings, or colourings added. This is different from the alternative “lazy” Keto which contains contains high amounts of processed, which can prevent many of the benefits from a clean, anti-inflammatory approach to Keto.

Clean keto is often the preferred keto option when there is a health goal in mind, like losing weight. Eating a clean keto style may also help someone feel more ‘in control’ of their eating since cooking is encouraged over ordering takeout or fast food.

The Benefits of The Ultra Lite Keto Program

LoseWeight

Lose Weight

You Can Lose Up To 10kgs in 6 Weeks on Our Program

DecreaseCravings

Decrease Cravings

Our Range of Drink-based Supplements Help You Feel Fuller For Longer

Balancemood

Balance Your Mood

Keto can help by lowering inflammation, and balancing energy levels in the brain

IncreaseEnergy

Increase Your Energy

Ketones offer a longer-lasting, more stable source of energy

Most people start a keto diet because they are looking to lose weight, but there are also numerous benefits linked to a low-carb/keto way of eating, some of the other research-backed benefits include::

  • Decreased insulin resistance
  • Improved acne
  • Promotes heart health
  • May reduce the risk of developing certain types of cancer
  • May help ease PCOS symptoms
  • Improved blood pressure

The reason behind these benefits is the weight loss and health improvements due to the dietary change. Individuals on the Keto diet avoid large quantities of refined sugars and carbohydrates, often seen in traditional ‘junk food’ and linked to increased risk of diabetes, high blood pressure, and obesity(3).

Can the Keto Diet Help with Weight Loss?

The keto diet has shown benefits in weight loss for many people. Researchers found that adults who followed the keto diet for 8 weeks lost nearly 5 times as much body fat as those who followed a low-fat diet(4).

Low-carb diets like the keto diet also encourage eating more healthy fats and protein-rich foods, regulating appetite and keeping you fuller for longer(5). Ultimately, any diet that helps you shed the extra weight can help improve your blood sugar and cholesterol levels, leading to a range of health benefits.

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What Foods Can You Eat?

So, what foods can you eat while on the Keto diet? While it may seem complicated to determine what you can and can’t eat, it is relatively simple! The key idea is to avoid eating foods that are high in carbs or carb-based.

Carbohydrates make foods taste sweet or starchy, so avoid foods like grains, sugar, potatoes, juice, and candy.

Here’s a list of foods that you should reduce or avoid when on the keto diet:

  • Fruits, except small portions of berries
  • Grains and wheat, like rice, bread, pasta, and cereal
  • Starchy vegetables, like potatoes, sweet potatoes, and parsnips
  • Sugary treat foods, like soda, smoothies, juices, candy, and cake
  • Alcohol, including beer, wine, and spirits
  • Sugary condiments, like jam, ketchup, teriyaki sauce, and barbecue sauce
  • Beans and legumes, like chickpeas and kidney beans

Now that that’s out of the way, let’s get on to what you can eat! For those on a Keto diet, base your meals on low-carb whole food sources, like meat, eggs, nuts, and low-carb vegetables. Here’s a list of foods you can eat on the Keto diet:

  • Meat, like beef, lamb, pork, chicken, and sausage (grass-fed and free-range prefered)
  • Fish, like tuna, salmon, and mackerel
  • Eggs
  • Butter, cream, and other dairy products
  • Unprocessed cheeses, like brie, cheddar, mozzarella (avoid American-style sandwich cheeses)
  • All nuts and seeds
  • Plant oils, like coconut and olive oil
  • Low carb-veggies, like avocados, kale, onions, tomatoes, and capsicum
  • Low-carb condiments, like salt, pepper, herb rubs, and spices

When to avoid a Ketogenic Diet

While Keto is a great diet for many reasons, it is not recommended for everyone. The following people should avoid a Ketogenic diet for health reasons:

  • Pregnant Women
  • Breastfeeding women
  • People with Liver Cancer
  • Not recommended for people who have had their gallbladder removed
  • Major surgery – we recommend people wait 6 months before commencing a Ketogenic diet
  • Side effects can occur while beginning the keto diet, like the keto flu, so talk to your doctor if you have any concerns.
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