Keto Fit Diet, What Is It?
Kito Fit or Ketogenic is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
hile everyone’s body and needs are slightly different, that typically translates to:
- 60 to 75 percent of your calories from fat
- 15 to 30 percent of your calories from protein
- 5 to 10 percent of your calories from carbs
That usually means eating no more than 50 grams of carbs a day (some strict keto dieters even opt for just 20 grams a day).
What is ketosis?
After about two to seven days of following the keto diet, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. That’s when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy, says Dr. Beth Warren.
So how do you know you’re in ketosis? There are a few side effects that can tip you off, like breath that smells a bit like nail polish remover (seriously), or you can use devices like keto testing strips (which you pee on) or this breath analyzer to tell you.
While the keto diet gives me pause for a number of reasons (and you can read all about them here), these keto supplements worry me even more. Here’s what you need to know before you spend $150 on a 30-day “challenge.”
Keto supplements may mess with your metabolism.
When you’re in a starvation state, your body uses ketones for energy in a similar way to how they’re used on a ketogenic or keto fit diet — for fuel — and converts them into glucose. In this state, all those ketones also stimulate an increase in leptin (the hormone that makes you feel full) and a decrease in ghrelin (the hormone that stimulates your appetite). The higher your blood concentration of ketones, the less hungry you feel. Why? Because in the history of human evolution, periods of famine forced our bodies to adjust so that you would be less likely to eat something poisonous if there was no food available to you. Here in the 21st century: Taking supplemental ketones to help enhance this biological process will likely decrease appetite by raising blood levels of ketone bodies.
What’s the catch? The ketogenic state has been linked to increasing satiety hormones and decreasing hunger hormones — well-researched during the initial phase. But once you’re off the keto diet after 30 days, the appetite-suppressing hormones will increase significantly from your baseline. Meaning that you’re likely to feel physically hungrier than you did before you started all of this dieting nonsense.
They’re expensive (and you probably already have them in your pantry).
Electrolyte supplements provide sodium — sometimes up to 40% of your recommended daily intake for the day. They’re typically used by athletes for endurance training, but the keto-friendly ones claim to energize you and offset the physical side effects of the keto flu.
The keto flu is host of flu-like symptoms such as aches, cramping, exhaustion, diarrhea, constipation, and general weakness experienced during the first four days the keto diet.
It’s not an actual virus but the result of dehydration that occurs when switching from glucose to fat for energy. Low-carb diets generally have a diuretic effect within the first few days, meaning you lose more water and electrolytes (like potassium and sodium) in urine than normal. It happens because you’re body is losing water as it turns to muscle glycogen for energy and your body’s insulin levels decrease.
Anyone who is planning on doing keto will need to drink additional fluids with electrolytes — especially in the first four days of starting — to help mitigate the increased heart rate associated with dehydration.
Ketoburn and KetoLogic do provide electrolytes in supplement form, but my gripe (beyond messing with your body’s biochemistry to the point of increasing your heart rate for no reason): Ketologic is $100 per container, Ketoburn is $40 per container, and the predominant electrolyte you’re getting in each is sodium. That means you’re literally spending up to 100 times more money than you would if you went to the supermarket and picked up a container of sodium chloride, a.k.a. table salt. It’s about $1, max.