Better Nutrition March 2019

DIFFERENT TYPES OF KETO DIETS
The idea of a high-fat diet may seem inherently unhealthy—fast-food burgers without buns or fries, for example, an approach
sometimes called “dirty keto.” But since the purpose of the diet is to improve health, fats should be healthy ones. Grass-fed meat,
organic butter or ghee, and organic dairy products are popular. (Although milk is discouraged because, unlike cream, butter, yogurt,
and cheese, it contains significant amounts of lactose, a form of sugar.) But the keto principle can be applied to any type of diet.
Steelsmith’s pre-keto diet was gluten-free, sugar-free, and dairy-free, and she isn’t a fan of red meat or added animal fats,
so she worked out a keto plan that suited her own style of eating. “It was a very satiating diet,” she says, “and it all tasted great.”
Here’s an example of what she eats in a day, designed to contain no more than 30 grams of net carbs:
Breakfast
½ cup coconut yogurt
⅛ cup hemp hearts
¼ cup blueberries
Green tea with 2 teaspoons MCT oil
Net Carbs
Lunch Grilled chicken and avocado 7 g
Snack ¼ cup olives with olive oil and lemon juice 2 g
Dinner Sautéed greens such as chard, I cup cauliflower rice, and a salmon burger on salad 10 g
Total net carbs for the day:
3.5 g
0 g
4.5 g
0 g
27 g
TARGETED KETO SUPPLEMENTS
By reducing carbohydrates, a keto diet
dramatically reduces the amount of
blood glucose available as fuel, and it
takes a while for fat burning and ketone
production to ramp up as the alternative
fuel. During this transition period, “keto
flu,” with symptoms such as fatigue and
brain fog, can make it difficult to stick
with the diet.
“You go through this glucose withdrawal,
and it’s essentially the brain
lacking the energy that it needs,” says
D’Agostino. But specific supplements
can help. “If you elevate ketones a bit
through these products,” he says, “that
can really help you adhere to the diet
and maybe prevent a lot of the keto flu
or brain fog.”
Supplements of beta-hydroxybutyrate
(BHB) are actual ketones in a pill or
powder, and studies have found that
they effectively raise ketone levels in the
human body. In addition, MCT oil from
coconut is a fast-burning fat that helps
enhance natural ketone production.
In more than a decade of research,
D’Agostino has found that the most effective
way to use these is in combination, in
powdered form. As well as reducing keto
flu symptoms, he says, “They can augment
the therapeutic effects of the diet.”
HOW TO TAKE KETO SUPPLEMENTS
BHB can have a gentle laxative effect
if you take more than your body can
absorb. D’Agostino recommends using
BHB and MCT oil in powdered forms,
which are designed to mix with water.
Take equal amounts of each. Start with
half the suggested dose, or about 5 grams
of each, and gradually work your way
up to a full dose. Your body will learn
to absorb more, but if you experience a
laxative effect, take a little less.
Ancient Nutrition
Keto Fire is packed with
ketone-activating ingredients
such as BHB and
digestive enzymes.
KETO PRODUCT GUIDE
Nature’s Plus LCHF Shake
Keto Living Nutritional
Shake Powder features the
optimum ratio of calories
from fat, protein, and carbs.
Trace Minerals Research
Keto Electrolyte Tablets
help combat symptoms of
“keto flu” with a full-spectrum
of electrolytes, plus
vitamin B 6
and magnesium.
Garden of Life Dr. Formulated
KETO Organic MCT
Powder is made from sustainably
grown coconuts.
Perfect Keto Exogenous
Keto Base is a powdered
mix with BHB blend, sweetened
with monk fruit.
38 • MARCH 2019