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The Keto Zone is when the cells in your body switch from using glucose (sugar) as their primary fuel source to using ketones (fat). This is a completely safe and natural physiological state that leads to weight loss, increased energy, enhanced focus, balanced blood sugar, and decreased inflammation.
It is only in recent history that there has been a consistent and cheap source of carbohydrates available all year long. Unlike our ancestors who endured long winters with little food or years of austerity due to poor harvest, we have easy access to an abundance of carbohydrate rich food from grocery stores and restaurants.
During times of austerity, our ancestors would have tapped into their body fat stores to burn for energy. This is similar to a bear that has fattened up for winter to burn off the body fat for fuel during hibernation.
When we limit our carbohydrate consumption we can reactivate this biological ability and begin to burn off body fat for fuel just like the hibernating bear.
The term “macros” refers to macronutrients. “Macro” indicates large scale nutrients. Macronutrients include carbohydrate, fat, and protein. These are contrasted with micronutrients. “Micro” indicates small scale nutrients. Micronutrients include vitamins, minerals, antioxidants, and other phytonutrients.
The Keto Zone is reached by limiting carbohydrate consumption to less than 20 grams per day while upping your consumption of healthy fats. Your daily macronutrient ratios should look something like this:
Fat: 70% of calories
Protein: 10-15% of calories
Carbohydrate: 10-15% of calories
Getting in the Keto Zone requires limiting carbohydrate consumption to less than 20 grams per day. This means that you have to pay close attention to nutrition labels so you know exactly how many carbs are in the foods you care consuming.
Nutrition labels on food products will list total carbohydrates as a combination of fiber and sugar. Fiber will not raise blood sugar and affect your ability to be in The Keto Zone. Therefore, you will use “net carbs” to calculate your daily carbohydrate consumption.
Net carbs is reached by subtracting fiber content from the total carbohydrate content of the food.
Depending on the state of your metabolism it can take anywhere from 3 days to 3 weeks to become effective at burning ketones for energy. For those with obesity, diabetes, or other blood sugar related issues it can take longer.
You can use urine test strips to assess whether or not your body is producing ketones. During the transition from carbohydrate metabolism to fat adaptation the body might experience symptoms of the “keto flu”.
Focus on eating real whole food. Mostly low-carb non-starchy vegetables. This includes:
-Cruciferous vegetables like broccoli and cauliflower.
-Leafy greens like kale and collard greens.
-Alliums like garlic and onions.
-Herbs like cilantro and parsley.
Avoid or limit starchy vegetables including:
-Grains like wheat and corn
-Legumes like beans and lentils
-Root vegetables like potatoes, sweet potatoes, carrots, beets, and parsnips
Keep fruit consumption to one or two small handfuls of berries per day. Most fruits are very high in sugar and should be avoided. Remember that alcohol is a carbohydrate as well so consumption should be limited.
By limiting the amount of carbohydrates in the diet, the cells in the body are forced to begin burning fat. Most modern people have been eating carbohydrates all day every day for the majority of their lives. Since fat is a “back-up” fuel for when carbohydrates are not available, consistent carbohydrate consumption has caused most people’s cells to not be well adapted to burning fat.
When carbohydrate intake is limited to less than 20 grams per day the cells are forced to begin burning fat. The cells must adapt to this new fuel source and it can take days or even weeks for them to become efficient at using fat for fuel.
During the transition, as the body becomes fat adapted, there can be flu-like symptoms such as nausea, fatigue, and headache.
Don’t worry, if you are experiencing the keto flu the symptoms such abate once the body becomes fat adapted.
To help curb the severity of the symptoms you can try to eat more fat, a few extra carbs, or supplement with Instant Ketones.
The short answer is: No.
The long answer is: It’s complicated.
Many studies show that saturated fat does not increase the risk of heart disease. Cholesterol is officially no longer considered a nutrient of concern by the U.S. government.
If you would like to learn more about the science of cholesterol, what to look for in your blood work, and what to be concerned about, read this article here.
Many people have had tremendous results on the Keto Zone diet without a gallbladder. That said, there are some precautions that will be necessary.
The gallbladder is responsible for storing and excreting bile and enzymes to help in the digestion of food, especially fats. Since the Keto Zone is a high fat diet, you will need some support with fat digestion.
The most important enzyme for digesting fat is called lipase. We developed a high lipase enzyme called FatZyme. The Keto Zone Diet is also high in vegetable matter so FatZyme also has enzymes to help digest the cellulose in plants. Take FatZyme with all your meals to make sure you are optimizing your digestion.
For additional support, those without a gallbladder should also find a high quality ox bile extract to take with every high fat meal.
Many people find that being in the Keto Zone enhances their workouts by improving their energy levels and increasing their endurance. There is plenty of evidence showing that those who have weight to lose can safely engage in cardio workouts while in the Keto Zone.
During the adaptation phase of the diet, some people may experience fatigue during their workouts. If this happens to you, consider supplementing with Instant Ketones before your session. This will provide your body with exogenous ketones which will kickstart ketogenic metabolism. It is so effective that many people continue to supplement even after they are sufficiently adapted to the Keto Zone.
If you are trying to build muscle, it might be necessary to eat a few more carbs after your weight lifting sessions. Start small (5-10 grams) and then work your way up if necessary.
Many people will experience constipation as they first begin a keto diet. It will usually correct itself once the body has adapted to the diet. In the meantime there are a few things you can do to help.
Make sure you are eating enough fiber. The Keto Zone is not just a high fat diet but also a high low starch vegetable diet! Make sure you eat plenty of leafy greens.
You can also supplement with magnesium which will help stimulate bowel movement.
Another supplement to consider is MCT oil powder.
Don’t worry, you are not alone. This happens to many people and there is usually an easy way around it.
First, make sure you are not consuming any foods to which you are allergic (even if you don’t know you’re allergic). The most common allergens on a keto diet are dairy, eggs, nuts, and fish. These reactionary foods can lead to inflammation which will halt your weight loss progress.
Take these out of your diet and see if you start losing weight. If you do, then slowly add each food back in, one-by-one, until your weight loss stalls again. That way you can figure out what foods to avoid. You can also get a food allergy panel from your doctor to take out the guesswork.
You can also check out this article for a more in depth look at why you might not be losing weight and what to do about it: https://ketozone.com/health_articles/arent-losing-weight-keto/
The most important thing to remember is to keep your carbohydrate consumption below 20 grams per day. That said, a good rule of thumb is to avoid all grains, legumes, most fruits, starchy vegetables, and added sugars.
This includes: wheat flour (breads, tortillas, pastas, biscuits, pastries, crackers, cakes, cookies), corn, oats, rice, beans, peanuts, lentils, potatoes, bananas, dried fruit (dates, raisins, etc.), mangoes, cantaloupe, carrots, beets, and candies, among much else.
You want to avoid anything that will raise your blood sugar. Just keep it under 20 grams of carbohydrates per day. Use the carb calculator at www.KetoZone.com if you need help figuring out how many carbs are in your food.
We have a ton of great recipes including breakfast, lunch, dinner, dessert, and snacks. These can be found at www.DrColbert.com and www.KetoZone.com.
It can be really confusing with so many keto supplements on the market. At Divine Health, we have made it easy by formulating the highest quality and most effective keto supplements that will enhance the benefits of the diet.
Hydrolyzed Collagen – A predigested protein, hydrolyzed collagen will help give your skin the building blocks necessary to maintain elasticity as you lose weight. This will help minimize stretch marks as well keep you full and satiated so you don’t crave carbs!
MCT Oil Powder – MCT stands for Medium Chain Triglyceride. These are fatty acids derived from coconut and palm oil. These fats are the most easily converted to ketones because they bypass the liver and go straight to the brain for sustained focus and energy.
Instant Ketones – BHB salts provide a source of exogenous ketones that can provide the benefits of ketosis even in the presence of carbs. Although not a substitute for a ketogenic diet, they can be used during the transition phase and after carb consumption to maintain benefits of the Keto Zone. They also provide valuable electrolytes which are more readily lost while in ketosis. Instant Ketones can also be used to enhance workouts and improve athletic performance.
FatZyme Digestive Enzymes – The Keto Zone Diet is high in healthy fat and vegetables. Our doctor formulated supplement has enzymes specifically chosen to help digest fat and vegetables. One of the only high lipase enzyme supplements on the market, FatZyme will make sure you are getting all of the valuable nutrients from your food without any digestive discomfort that may come from adapting a new diet.