WHAT IS A KETOGENIC DIET?

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Anastasia Wilkinson
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2 WHAT IS A KETOGENIC DIET? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. When you eat something high in carbs, your body will break down sugars and release insulin. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Our bodies are incredibly adaptive to what you put into them. In the absence of carbohydrates, your body will produce ketones as fuel. Optimal ketone levels are known to offer many health, weight loss, physical, and mental performance benefits. We recommend interventional ketosis (a few times per year) instead of following a strict ketogenic diet every day. KetoShot was formulated to support intermittent fasting and ketosis. If you are implementing a ketogenic diet, KetoShot can be a simple addition to your diet to speed up your body's ability to reach a state of ketosis. This guide will inform you about three main components to the ketogenic diet. 1. Eating the right types of foods. 2. Intermittent fasting. 3. Ketone levels.

3 FOOD CHOICES GREEN YELLOW RED Base of meal plan, consume often. Promotes ketosis. Consume small amounts, less often. Could affect ketosis in large amounts. Consume very little, and very rarely. Can pull you out of ketosis. Leafy greens Dairy Processed foods Low glycemic veggies: green beans, asparagus, broccoli, cauliflower, celery, cucumbers, etc Starchy veggies: sweet potatoes, squashes, peas, carrots, etc Processed/deli meat Quality protein (grassfed, pasture raised, nitrate free, etc) Large quantities of protein Refined sugars Healthy Fats: coconut oil, ghee, olive oil, grassfed butter, avocados, etc Wine, Dry Farms Bread, pastries, pasta, cereal, etc Low glycemic fruit: berries, oranges, grapefruit, etc Fast food/fried food Nuts/seeds liquor, beer

4 INTERMITTENT FASTING Intermittent fasting is a dieting pattern that is known to promote ketone production, insulin sensitivity, leptin sensitivity, and increase cellular healing, decrease risks for chronic diseases, and more. It is typically achieved by caloric restriction within a certain window of time. a. Intermittent fasting and keto diets work in combination by utilizing glycogen (sugar) stores throughout the day without replenishing the storage and with restriction of carbohydrate intake. b. Experts believe that another major role that intermittent fasting plays in weight loss is due to overall caloric restriction. As you adapt to intermittent fasting, you are cutting an entire meal out of your day. It makes for an effortless tool to decrease your calorie intake without counting calories. c. Fasting protocol 16/8: fasting for 16 hours and only eating within a regular eight-hour window. Example: eating between 12pm-8pm. This window can be adjusted to each individual, some may eat within a six-hour window.

5 KETONE LEVELS Because measuring whether your body is in a state of ketosis via urine strips tends to not be as accurate for a longer length of time, we recommend watching for the following signs and measuring your ketone levels with blood strips. Blood ketone measurements are the gold standard. Increased Urination. Keto is a natural diuretic, so you have to go to the bathroom more. Acetoacetate, a ketone body, is also excreted in urination and can lead to increased bathroom visits for beginners. Dry Mouth. The increased urination leads to dry mouth and increased thirst. Make sure that you re drinking plenty of water and replenishing your electrolytes (salt, potassium, magnesium). Different Breath. Acetone is a ketone body that partially excretes in our breath. It can smell sharp like over ripe fruit, similar to nail polish remover. It s usually temporary and goes away long term. These symptoms are merely a sign. Measuring via blood strips is the only way to truly know if you're in ketosis. If you are not getting your expected results from following nutritional guidelines and you're not measuring blood ketones, it s vital to take daily measurements. We recommend purchasing blood strips from keto-mojo.com or brunomd6.com.

6 DISCLAIMER Results from using KetoShot may vary. Do not use if pregnant or nursing. Not recommended for children. Certain versions of the product contain caffeine in amounts listed on those products. Limit caffeine intake to avoid nervousness, sleeplessness, and increased heart rate. Consult a doctor before beginning any diet, exercise, weight loss plan or product, if you are taking medication, and/or have a medical condition. Use as directed. Any statement of ingredients or their purported benefits have not been evaluated by the Food and Drug Administration and the product is not intended to diagnose, treat, cure or prevent any disease.

Nutrition Tips to Manage Your Diabetes

Nutrition Tips to Manage Your Diabetes PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar