Friday, 03 August 2018 23:42

Ketosis And The Ketogenic Diet

Different dieting styles come in and out of popularity at warp speed. It is hard to know what is just a fad and what is a realistic way to lose weight or improve your overall health. The idea of a low-carb diet has remained popular, simply changing the names that we associate with this method of dieting. In today’s culture, we recognize low carb dieting as the ketogenic, or keto, diet.

Understanding Ketosis and the Ketogenic Diet

In layman’s terms, the ketogenic diet involves dramatically reducing the amount of carbs you consume while replacing those calories with fat. This reduction in carbs puts your body in a metabolic state called ketosis.

Ketosis is a natural metabolic state where fat provides most of the fuel for the body. Fat is used as fuel when there is limited available glucose, which the body prefers to use for energy. In order to achieve ketosis, people need to consume less than 50 grams of carbs per day. In some cases, people need consume even fewer carbs than that throughout the day to reach ketosis.

To put this in perspective with some popular foods, a Grande Starbucks Latte has 19 carbs. One serving of Chex Mix has 21 carbs. Two slices of Sarah Lee’s 45-calorie wheat bread has 18 carbs. Hopefully, these examples give you an idea of the kinds of foods that are not consistent with the ketogenic diet. This diet requires limiting or even removing grains, candy, sugary drinks, legumes, potatoes, and fruit.

Ketosis has proven effective in weight loss efforts because the low-carb dieting style causes insulin levels to decrease, releasing fatty acids from body fat stores in large amounts. These fatty acids are oxidized by the liver and transformed into molecules that can be used as energy for the body.

How To Follow The Keto Diet

There are a couple of different versions of a ketogenic diet that can help you achieve ketosis.

  • Standard - This is typically comprised of 75% fat, 20% protein, and 5% carbs.

  • Cyclical - This diet includes refeed days where increased carbs are consumed. You might have five ketogenic days and two refeed days.

  • Targeted - This version includes an increase in carbs around workouts.

  • High-protein - This version includes more protein, typically about 60% fat, 35% protein, 5% carbs.

If you are familiar with looking at your macronutrient intake, this information may be easier to understand than if you have only looked at calories, previously.

Macros 101

Your body gets energy from three key macronutrients - fat, protein, and carbohydrates. Each gram of these macronutrients has a caloric value. One gram of fat is equivalent to 9 calories, while one gram of a carbohydrate or protein is equivalent to 4 calories each. The recommended 2,000 calorie standard ketogenic diet would include 1,500 calories from fat, or 167 grams, 400 calories from protein, or 100 grams of protein, and 100 calories from carbohydrates, or 25 grams.

Applying The Ketogenic Diet

Now obviously, this is a high fat dieting style. Let’s look at the nutritional breakdown of some of the most common high fat foods we tend to consume when dieting.

One Serving of Peanut Butter

  • 16g of fat, 7g of protein, 8g of carbs.

  • 9.5% daily calories.

  • 9.5% daily fat.

  • 7% daily protein.

  • 32% daily carbs.

One medium avocado

  • 21g of fat, 3g of protein, 12g of carbs.

  • 11% daily calories.

  • 12.5% daily fat.

  • 3% daily protein.

  • 48% daily carbs.


1 Container of Full-Fat Yogurt

  • 11g of fat, 20g of protein, 9g of carbs.

  • 11% of daily calories.

  • 6.5% daily fat.

  • 20% daily protein.

  • 36% daily carbs.

What you will see with these common, high-fat foods is that, between the three, we’ve consumed only about 30% of our daily calories, a mere 28.5% of our daily fat, and gone over our daily allotted carbohydrates by 16%. Adhering to the ketogenic diet can be challenging. Especially in today’s society where the majority of our foods are processed with added sugars.

Enter Metagenics Ketogenic Shake

The ketogenic shake offers a convenient way to increase your fat and protein intake while maintaining the low-carb requirements of the keto diet. Packed with 14 grams of fat and 3 grams of medium-chain triglycerides (MCT) you can knock out 10% of your daily fat requirements while consuming only 5 grams of carbs. Because the ketogenic shake is also loaded with 20 grams of protein, it is the perfect meal replacement or post-workout recovery shake for you to enjoy without blowing your diet. You can also blend additional fat sources, like nut butters, chia seeds, or coconut to increase the percent of fat you are consuming, making sticking to your ketogenic diet easy AND delicious.

Try our ketogenic shake in chocolate or vanilla (or both!) today. Order your first Ketogenic Shake today!

Related items

  • 3 Innovative Supplements From Metagenics For Weight Loss 3 Innovative Supplements From Metagenics For Weight Loss

    Healthy weight loss is rarely ever easy. Every weight loss journey is a difficult balancing act of will power, healthy nutrition, and exercise. Even when you do everything right, you still might find it difficult to shed the pounds that you want to lose. Sometimes all you need is an extra boost to get you closer to the finish line of achieving your weight loss goals. A small supplement could make a monumental difference in your weight loss journey. You could get the support that you need from a number of outstanding Metagenics weight loss supplements.

  • How Metagenics Probiotics Can Improve Anyone’s Health How Metagenics Probiotics Can Improve Anyone’s Health

    Probiotics have grown increasingly popular over the past few years. It’s easy to understand why so many people buy probiotics every day. These helpful supplements have the potential to improve your health in a multitude of ways. In the large probiotic market, some options may not be as high-quality as others. Few probiotics on the market can compare to the quality of Metagenics probiotics. This outstanding supplement manufacturer offers a wide range of probiotic products that can benefit anyone. Let’s examine a few of the most significant health benefits offered by these probiotics.

  • Protein Round-Up: What’s Unique About Each Metagenics Protein Powder Protein Round-Up: What’s Unique About Each Metagenics Protein Powder

    We all know how important protein is to our daily lives. Without this essential macronutrient, we wouldn’t be able to perform our daily tasks and responsibilities. It’s the key ingredient to building your muscles and it’s the integral piece to improving your fitness. We’re positive that regardless of your fitness goals or nutritional needs, there is a Metagenics protein powder for you. We rounded up some of our favorite protein powders from Metagenics to pinpoint exactly which option is best for you.

  • General Health
NuSera Purchase Item Tran-Q Purchase Item MetaRelax Purchase Item We all feel stressed out from time to time, and some days that stress feels worse than other days. Stress is just our natural biological reaction to the demanding challenges that we encounter on a daily