keto truth
DESCRIPTION
Keto diet is an ultra-low carb, high-fat diet that has shown promise in managing Type 2 diabetics and in weight loss. The full name is the Ketogenic Diet, because it forces your body into a ketogenic state. In this report you will discover everything you need to know about keto diet so you can decide for yourself whether this lifestyle change is right for you or not. Topics covered: Keto Explained How (and why) This Works The Top Benefits of a Keto Diet Keto and Rapid Weight Loss. Keto isn’t for Everyone (is it for you?) Foods: Reference List Things You Need to Know Top Tips & StrategiesTRANSCRIPT
KetoTruth:SpecialReport 2
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TableofContents
Introduction...................................................................................5
KetoExplained................................................................................6
How(andwhy)ThisWorks.............................................................9
TheTopBenefitsofaKetoDiet....................................................12
KetoandRapidWeightLoss.........................................................16
Ketoisn’tforEveryone(isitforyou?)..........................................19
Foods:ReferenceList...................................................................22
ThingsYouNeedtoKnow............................................................25
TopTips&Strategies....................................................................28
FinalWords..................................................................................30
Resources.....................................................................................33
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Introduction
You’veprobablyheardabouttheketodiet,evenifyoumaynot
knowexactlywhatitentails.
It’sanultra-lowcarb,high-fatdietthathasshownpromisein
managingType2diabeticsandinweightloss.
Butwhat’sallthefussabout?Isitreallysafe?Aretherelong-term
effects,andcanitreallyhelpyouloseweightandkeepitoff?
We’llexploretheketodietinthisspecialreportsoyoucanLet’s
decideforyourselfwhetherthislifestylechangeisrightforyouor
not.
Let’sbegin!
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KetoExplainedThefullnameistheKetogenicDiet,becauseitforcesyourbody
intoaketogenicstate.
Theketogenicdietisahigh-fat,low-carbdietoriginallyinvented
backinthe1920sasatreatmentforchildhoodepilepsy.
Ifyougoonaketogenicdiet,you’llbegettingaround80%ofyour
caloriesfromfat,whichthebodyburnsasfuelwhenitcan’tget
carbs.
You’llalsobedroppingyourcarbintaketoabout5%oftotaldaily
caloriesandgettingtherestofthe15-20%fromproteins.
Thisisafairlydrasticdeparturefromwhatwealllearnedinschool
asahealthy,well-balanceddietwhichtypicallyconsistsof:20-
35%protein,45-65%carbs,andonly10-35%fat.
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Whileyoufollowaketodiet,yourbodywillbecomeverygoodat
burningfat,whichofcourse,isexactlywhatyouwantwhen
you’retryingtoloseweight.
Italsohelpsturnyourownfatintoketonesinyourliver,which
yourbraincanuseforenergy.Thisdietisknowntodrastically
lowerbloodsugarandinsulinlevels,whichiswherethediabetic
benefitscomein.
Therearetwobasictypesofketodiet:standardandhighprotein.
Thestandarddietistheonediscussedabove,witharound70-80%
fat,around20%protein,andonly5-10%carbs.
Thehighproteinketodiet,justasitsounds,tweaksthe
proportionstoaddmoreproteins.
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Youdropthefattoaround60%andincreasetheprotein
percentageto35%.
Bodybuildersandathletesoftenneedmorecarbsforfastenergy,
sosometimesthey’lltweak,andplaywiththatcarbpercentage.
Someofthemwillalsofollowwhattheycallacyclicalketodiet,
whichfollowsthestandarddietforacertainnumberofdays,
followedbyacoupleofhigher-carbdays.It’softenalsocalled
“carbcycling”.
Otherswilljustincreasethenumberofcarbstheyconsumeright
beforeaworkout(atargetedketodiet).
Thestandardandhigh-proteindietshavebeenstudiedfarmore
extensivelythanthecyclicalortargeteddiets,sointhisspecial
report,we’llbemostlytalkingaboutthestandarddiet.
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How(andwhy)ThisWorks
Inordertobetterunderstandhowaketodietworks,let’stakea
lookatyourdigestivesystemandhowitrespondstofewercarbs.
Whenyoueatcarbs,foundinanythingfromthefruitand
vegetablefamilies(andthatincludesproductsmadefromgrains,
likepasta,breads,andcrackers),yourdigestivesystembreaks
themdownintoglucose.
Glucoseisusedtoprovideenergyforthebody,andthedigestive
systemisn’tparticularlypickyaboutwheretheglucosecomes
from.
It’lldigestahealthysaladinthesamewayasitwouldacandybar,
soit’suptoyoutodecidewhattofeedit.
Thisglucoseisstoredinacoupleofwaysinyourbody:as
glycogenintheliverandmuscletissue,andasadiposeorfat.
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Whenyourbodycan’tgetsufficientcarbstoturnintoglucose,it
willstarttoburnfatinstead.
Thismetabolicstateiscalledketosisbecauseoneoftheby-
productsofthisfat-burningistheproductionofketones,which
canalsobeusedforenergy.
Ifyouwanttobesuper-scientific,youcangetbreathandurine
teststhatwillshowthepresenceoftheseketonesandprovethat
you’redoingthedietcorrectly.
Mostpeoplejustfollowalongandtrustthatit’sworking.Youcan
alsotellyourbodyisproducingketonesbythefollowingside-
effectsoftheprocess:increasedthirstordrymouth,increased
urination,andadecreasedappetite.
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Themosteffectivewaytogetyourbodyintoketosisistofollowa
ketogenic(keto)dietwhereyouseverelylimityourcarbintake
(rememberthat5%).
That’saround20-50gramsaday.Therestofthetimeyoufillup
onfatsandproteinslikemeat,fish,eggs,nuts,andhealthyoils
(likecoconutoravocado).
It’sjustasimportanttolimityourproteinintake,though,because
ifyoueattoomuchprotein,yourbodywillsneakilystartturning
someofitintoglucose,whichitlikesbetterthanfat.
Youcanalsoenterketosisbyintermittentfasting,suchaslimiting
yourmealstoaneight-hourperiodduringthedayandfastingthe
remainingsixteenhours.
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TheTopBenefitsofaKetoDiet
Aswepreviouslymentioned,theketodietwasoriginallycreated
tohelpwithchildhoodepilepsy.It’sstillusedtoday,andchildren
canactuallyhave30to40%fewerseizuresbyrigorouslyfollowing
thediet.
Inadditiontothisdisorder,theketodiethasbeenstudiedin
severalotherconditions.
Somestudieshaveshownanincreaseincognitivefunctionwhen
Alzheimer’spatientsfollowaketogenicdiet.
Thisisthoughttohavesomethingtodowithgivingthebrainnew
fuel(ketones)and,inturn,improvingmitochondrialfunction.
Morestudyisneededtobecertain,butitdoeslookpromising.
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ResearchfundedbytheMichaelJ.FoxFoundationhasstudiedthe
effectsofaketodietonParkinson’sDisease.
Oneofthekeyfeaturesofthisdiseaseistheaccumulationofa
proteincalledalpha-synuclein.
Theketodietmaystimulatebreakdownofthisproteinandreduce
theamountofaccumulationinthebrain,butagain,more
evidenceisneededtobesure.
Inasmallstudyin2016,multiplesclerosispatientswereputona
ketogenicdietforsixmonths.Theyreportedimprovedqualityof
life,mentalhealthimprovements,andphysicalimprovements.
Becausethestudywassosmall,doctorsneedlargersamplesizes
andmorethoroughresearchbeforetheycandeclareadefinite
connectionbetweenthedietandimprovementsinMS,butit
lookspromising.
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Sincetheketodietisaboutaslow-carbasyoucanget,it’sbeen
studiedagooddealwithType2diabeticpatients(Type1are
thosewhoproducenoinsulinandrequireregularinjectionsofit).
Whilethestudieshavebeenmostlysmall,theydoseemtoshow
thatasuper-low-carbdiet(liketheketogenicdiet)mightreduce
A1C(ameasureofhowmuchglucoseisinthebloodstream)and
improveinsulinsensitivityinthecellsbyasmuchas75%.
A2017reviewactuallyfoundthataketodietwasconnectedto
betterglucosecontrolandareductioninmedicationuse—
however,theynotedthatitwasn’tclearifthiswassolelythe
resultofthediet,orifsimpleweightlosswasinvolved.
You’dthinkahigh-fatdietwouldcreatehavocwiththe
cardiovascularsystem,butstudieshaveactuallyshownthata
ketodietmighthelplowertriglycerides,HDL,andLDLlevels.
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Sincehighcholesterollevelsareassociatedwithheartdisease,
thisisgoodnews.A2017reviewofinformationshowedthata
ketogenicdietcouldbeassociatedwithlowercardiovascular
healthrisks.
However,therearenolong-termstudiesandreviewersnoted
thatthedietmaybedifficulttomaintainforlongperiodsoftime.
Weneedsomegoodstudiesshowingwhethermaintainingaketo
dietactuallyreducescholesteroloveralongperiodoftime.
Andfinally,earlyresearchsuggeststhataketogenicdietmight
evenhaveanti-tumoreffects.Thiswouldbeduetothelower
overallcalorieintakeandlowercirculatingglucoselevels(which
wouldhelptumorstogrowrapidly).
Ina2014reviewofanimalstudies,aketodietwasshowntohelp
reducetumorgrowthandcancerinthecolon,stomach,andbrain.
Humanresearchisneeded,though,withlargersamplesizes,but
theinitialresultsseemheartening.
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KetoandRapidWeightLossWeightlossisoneofthereasonstheketodiethasbecomeso
popular.Withketo,youcandropasignificantnumberofpounds
inashorttimewhilefollowingthisdiet.
Butisthistoogoodtobetrue?
Anumberofstudieshaveshownthatalow-carbdietisbetterfor
losingweightthanalow-fatone.
Buttheproblemis,arelow-carbdietssustainableoverthelong
term?
Onemeta-analysisshowedthatthelow-carbdietersdidlose
moreweightinthefirstyearthanthelow-fatdieters,butafter
thatyear,weightlossseemedtoevenoutinbothgroups.
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Sowhileit’sabigdifferenceinthebeginning,itmightnotkeep
givingyousuchsignificantnumbersintheend.
Let’slookatsomeofthewaysitcanworkforyou,though,soyou
candecideforyourself.
CalorieRestriction:cuttingcarbssignificantlyreducesthetotal
numberofcaloriesyou’reeatingeveryday,andthatisprovento
resultinweightloss.Manydiets,infact,dependoncalorie
countingtosucceed.
WaterLoss:theketodietalsoworksbyreducingtheamountof
glycogeninyourbody.Glycogen,remember,isonewayyour
bodystoresglucose,andit’sboundupwithwaterinthisform.
Soifyoubreakdowntheglycogen,waterisreleasedand
excreted.Thismeansyouloseagooddealof“waterweight”ina
shortperiodoftime.
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AppetiteControl:fatandproteinsatiateyousoyoudon’tfeelas
hungryallthetime.Inaddition,theketodietmayalsohelp
suppressthehungerhormone(ghrelin),whichisgoodnewsfor
mostdieters.
Astudyof34olderadultswhofollowedaketogenicdietforeight
weeksshowedtheylostnearlyfivetimesasmuchweightas
dieterswhofollowedalow-fatdiet.
Areviewof13differentstudiesfoundthatfollowingaketodiet
resultedinanaveragelossoftwopoundsmorethanfollowinga
low-fatdietdid.
Youcansee,though,thatthesearenotlargestudynumbers,so
moreresearchisprobablyneeded,especiallyonthelong-term
effectsoffollowingastrictdietliketheketogenic.
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Ketoisn’tforEveryone(isitforyou?)
Thetruthis,theketogenicdietisn’tforeveryone.Wealready
mentionedathletesandbodybuilders,whodorequirecarbsfor
quickenergywhileworkingout.
Carbsreleaseinsulin,whichdrivesproteinintoyourmuscles
fasterforbodybuildingandpeakperformance.Glucosealsobuilds
upyourglycogenstoresforlongertrainingsessionsorrunsand
hikes.
So,ifyou’readedicatedathleteorbodybuilder,youmightfind
thisdietjustdoesn’tworkforyou.
Anotherdownsideisthat,whenyoustartaketogenicdiet,your
bodyisn’tusedtousingketonesforenergy.
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Whenyoumakethatswitch,youcomedownwithatemporary
conditioncalled“ketoflu,”whereyoumayfeelfatigue,
headaches,andnausea.
Theketogenicdietalsoaffectsyourelectrolytebalance,which
mightgiveyouafeelingof“brainfog”ontopoftheother
reactions.
Youmayalsonoticebadbreathatfirst,becauseyourbodyis
breakingdownfatinsteadofglucose,andthatresultsinacetone
production.
Yoursweatandurinemayalsosmellfoul.Thankfully,allthese
negativesareonlytemporary,soyouwon’tstinkfortherestof
yourlife.
Ifyou’renotcarefulaboutyourfoodchoiceswhenfollowinga
ketodiet,youmayalsofindconstipationaproblem.
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You’recuttingoutyourmajorsourcesofdietaryfiber,afterall,
likewholegrainsandfruit.Youneedtoincreaseconsumptionof
fiber-richveggiesandeventhinkabouttakingafibersupplement
whileyou’reonthediet.
Andaswithalldiets,theketogenicdietcaninterferewithyour
relationshiptoyourfood.Youmightfindyourselfobsessingover
whatyoucanandcannoteat.
Andrememberallthosesocialeatingoccasions,too.Nomore
birthdaycake.NopumpkinpieonThanksgiving.Nopasta.
Ifyou’reagourmetwholoveseverythingaboutfood,thisdiet
mightnotbetherightchoiceforyou.
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Foods:ReferenceListFoodstoavoid:
Anythinghighincarbsshouldbeavoided,ofcourse.Butwhat
foods,exactly,havecarbohydrates?
Here’sashortlist:
• Sugars:cake,candy,sodas,sweeteneddrinks,fruitjuices,
smoothies,etc.Checkthenutritionlabelifyou’renot
certain.
• Grains(“starches”):anythingmadewithwheat(bread,
cookies,etc.),pasta,rice,cereals,oats,etc.
• Rootvegetables:potatoes,carrots,parsnips,sweet
potatoes,etc.
• Fruit:basically,anyfruitexceptsmallportionsofberries;
andwatchtrailmixeswithdriedfruitinthem
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• Low-fator“diet”products:low-fatmayonnaise,salad
dressings,condiments,etc.
• Artificialsugars:sugar-freecandies,puddings,sodas,
sweeteners,etc.
• Alcohol:beer,wine,mixeddrinks,etc.
• Somecondiments:ketchup,honeymustard,barbecue
sauce,teriyakisauce,etc.
• Unhealthyfats:processedvegetableoils,mayonnaise,etc.
Foodstoinclude:
Onegoodtricktothisdietistoeatwhole,single-ingredientfoods
withoutallthesaucesordressings.
Herearesomespecificfoodsyoudefinitelycaneatonaketodiet:
• Meats:redmeat(likesteakorbeefroast),ham,bacon,
sausage,chicken,turkey,etc.
• FattyFish:salmon,tuna,trout,andmackerel
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• Eggs:pasture-raised,free-range,orOmega-3wholeeggs
• Butter&Cream:grass-fedbutterandheavycream
• Cheeses:unprocessedcheeselikecheddar,goat,cream,
blue,ormozzarella
• Avocados:eitherwholeorinfreshlymadeguacamole
• Low-carbVegetables:greenveggies,tomatoes,peppers,
onions,etc.
• Nuts&Seeds:almonds,walnuts,flaxseeds,pumpkinseeds,
chiaseeds,etc.
• HealthyOils:extra-virginoliveoil,avocadooil,coconutoil
• Condiments:salt,pepper,herbs,andspices
• Naturalsweeteners:erythritol,monkfruit,orstevia
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ThingsYouNeedtoKnow
Stayingonaketogenicdietlong-termmaycarrywithit,some
negativeeffects.
Aswithalldiets,checkwithyourdoctortobesureit’ssafewith
yourconditionormedications.
Ifyouhavegallbladderorpancreaticissues,youprobably
shouldn’ttrythisdiet.
Fatsareharderforthebodytodigest,andespeciallyhardon
someonewithapoororabsentgallbladderorapoorpancreas.
Ifyouhavekidneyproblems,youprobablyshouldavoidtheketo
diet.Theshiftsinsodium,potassium,andfluidbalancesmay
makeyoupronetokidneystones.
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Healthychildrenshouldn’tbeonadietatall.Thisisthetime
whentheyshouldbegettingenoughcarbsforenergyand
proteinsforgrowth.
Ifyoufeelyourchildisoverweight,talkwithyourdoctorabout
thebestsolution.
Ifyouhaveahistoryofeatingdisorders,youshouldavoidahighly
restricteddietlikethis.Itcouldrestartsomeobsessivethinking
thatyoudon’tneedtobedoing.
Ifyou’vehadbariatricorgastrointestinalsurgery,youshould
avoidthisdiet.
Asmentionedabove,fatisdifficulttodigestandifyoualready
havedigestiveissues,thisprobablyisn’tthedietforyou.
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Ifyou’repregnantorbreastfeeding,youshouldbeonadietatall!
Yourbabyneedseverynutrientyoucanpassalongtohelpthem
growuphealthyandstrong.
Youmightalsoexperiencelowbloodproteinorextrafatinthe
liveroveralong-termfollowingaketogenicdiet,sokeepupyour
regulardoctorvisitstobesuretherearenoproblems.
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TopTips&Strategies
Startinganyrestrictivedietcanbedifficult,andtheketodietis
restrictive.
Herearesomegoodtipstohelpyousucceedatit:
Startoutbyreadingfoodnutritionlabels.
Figureouthowmanycarbsyourfavoritefoodshaveandseeif
youcanfitthemintoyourdietsomehow.Makesurethatcan
doesn’thaveaddedsugar.
Checktheyogurttoseeifit’slow-fatorhighcarb.
Planyourmealsaheadoftime.
Doyourgroceryshoppingonceaweek(oreveneverytwoweeks
ifyoucan)soyoudon’timpulse-buyunhealthyfoods.
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Mealplanningalsosavesyoutimeduringyourweek,soyoudon’t
havetothinkaboutwhattofixeveryday.
Ifyou’revisitingfriendsorfamilyorattendingasocialfunction,
thinkabouttakingyourownfoodwithyou.
Thatwillmakeitmucheasiertosticktoyourmealplanandyou
don’thavetoaskthecooktomakespecialfoodforyou.
Justwarnthemaheadoftimenottofixyouaportionofthathigh
carbfoodyou’reskipping.
Youcanfindplentyofketorecipesincookbooks,websites,food
blogs,andevenapps.
Starthuntingandyoucanfindlotsofideasandmealplansthat
youcanadaptforyourownindividualchoices.
Somemeal-deliveryservicesalsoofferketo-friendlyoptions.
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FinalWords
Aketogenicdietcanbegreatifyou’relookingtolosesome
weightfairlyquickly.
It’sgoodforType2diabeticslookingtoimprovetheirblood
glucosecontrol,andmaybeevenreducetheirmedications.It’s
alsoagoodideaforanyonetryingtoimprovetheirmetabolic
health.
Thisdietmaynotbeagoodchoiceforathleteswhoneedquick
energyorbodybuilderswhoarelookingtoaddmusclemass.
It’salsonotagoodideaifyouhavekidney,gallbladder,
gastrointestinal,orpancreasissues.
Ifyou’vehadafooddisorderinthepast,aketodietisprobably
thewrongideaforyou,too.Ifyou’reacarb-lover,youmight
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benefitfromnotcuttingallofthemoutcompletely.Justchoose
healthyoptionsthatwillsatiateyourtummyandwatchyour
servingsizes.
Talkwithyourdoctoraboutyourgoalsandeatingplantodecideif
aketogenicdietisrightforyoupersonally.We’rejustscratching
thesurfaceonsomeofthetherapeuticusesofaketogenicdiet.
Whileitdoesseemtohavesomedistinctadvantages,thetruthis
thatthere’sno“onesizefitsall”dietthatworksforeveryone.
Ifyou’rejustlookingtoloseafewpounds,rememberthatshort-
termdietsreallydon’twork.
Dieterstendtoregainwhattheyoncelost,andinmanycases,add
additionalpounds.Ifyou’relookingforalifestylechange,aketo
dietmaybethewaytogo.
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Ouradviceistogetintouchwitharegistereddieticianifyou
reallywanttogivetheketoplanatry.
Theyhelpyoudecidethebestandhealthiestwaytoloweryour
carbintakeandchangeyourlifestyle.
Bestofsuccess!
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Resources HerearelinkstoafewresourcesthatIbelievewillhelpyou:
Keto-FriendlyRecipes:
>>https://www.delish.com/cooking/g4798/easy-keto-diet-
dinner-recipes/
KetoDietTipsforBeginners:
>>https://www.dietdoctor.com/low-carb/keto
KetoStrategyGuide:
>>https://www.bulletproof.com/diet/keto/keto-diet-beginners-
guide/
Keto-FriendlyFoods:
>>https://www.healthline.com/nutrition/ketogenic-diet-101