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Thought to be one of the most popular diets worldwide – and particularly in the US, where it was the most popular diet term on Google in 2020 – the ketogenic (or “keto”) diet has become a way of life for many.
Originally coined by Russell Wilder in 1921 in an attempt to treat epilepsy, the keto diet is based on the premise that eating a very low-carb, sugar-free diet, high in healthy fats with moderate protein intake, can send our bodies into a state of ketosis and help us to lose weight. Made famous by Hollywood stars like Halle Berry and Kim Kardashian, it’s no wonder so many of us have begun following the diet for ourselves.
Starting a keto diet often marks the beginning of a positive, transformative journey towards better health and weight management. To further enhance this experience, many people also choose to incorporate trusted supplements into their diet for added nutrition, like PureHealth Research’s Keto Formula, for example.
What are the key ingredients of the keto diet?
Although there are some slight variations, the basic premise of the keto diet advises us to eat foods from the following groups:
- Healthy fats, crucial for maintaining energy and overall health (e.g. avocados, nuts, seeds, olive oil, and coconut oil)
- Lean proteins for essential nutrients, without excessive carbohyrate intake (e.g. chicken, turkey, fish, eggs)
- Low-carb vegetables for fibre, vitamins and minerals (e.g. leafy greens, broccoli, cauliflower and non-starchy veg)
- Limited fruits – aim to keep sugar intake to a minimum, but you can eat low-glycemic fruits in moderation (e.g. berries, which work particularly well in smoothie recipes)
- Dairy produce, preferably full-fat and minimally processed (e.g. cheese, yoghurt, high-fat dairy products)
- Water – be sure to drink plenty of water, in order to support metabolic processes and avoid dehydration.
How can PureHealth Research’s Keto Formula help?
Alongside following a balanced keto diet, many people like to take a supplement like PureHealth Research’s Keto Formula to amplify results, providing additional support and nutrients that may be harder to obtain from food consumption alone. For example:
- BHB Ketones: These exogenous ketones can help to maintain ketosis, and many claim it reduces the occurence of so-called “keto-flu”
- Electrolytes: Electrolyte imbalance can be a common issue for those following a keto diet. With this in mind, this formula includes essential electrolytes like magnesium, calcium and sodium. This formula includes essential electrolytes like magnesium, calcium, and sodium.
- Adaptogens and nutrients: Adaptogens and other nutrients in the formula are thought to support stress management, energy levels, and overall wellness.
Sample daily diet
Here’s how a typical day of eating might look while on the keto diet, incorporating Keto Formula.
- AM: Tuck into a breakfast high in healthy fats and protein, with Keto Formula to accompany your meal.
- Lunch: Aim to eat lean proteins, and low-carb vegetables. Use healthy fats for cooking, and for salad dressings.
- Snacks: Reach for keto-friendly snacks like nuts, cheese, or berries. While sugar is limited on the keto diet, there are plenty of keto-friendly dessert recipes you could try out if you get a sugar craving too, like these chocolate protein brownies.
Alongside eating the right foods, you should also aim to get plenty of physical exercise, whether it be in the form of light daily walks, or regular trips to the gym. In addition, aim to get at least eight hours’ or sleep each night, helping you to maintain energy levels and reduce stress.
While embarking on your keto journey can feel overwhelming at first, if you stick at it, you’ll soon begin to notice improved weight loss, higher energy levels, and a more regular appetite and eating routine. In time, you may also begin to experience improved cardiovascular health, blood sugar levels, and mental clarity.
Always consult with your doctor or GP before starting a new diet, to make sure it’ll be a good fit for you and won’t cause any interactions with any health conditions you might have, and any prescribed medication you might be taking.
Have you ever followed a keto diet? What tips would you offer to those just starting out on their journey?
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