Greeting! The ketogenic diet has gained immense popularity due to its significant impact on weight loss and overall health. In this article, we will specifically explore the Healthy Keto Diet (HKD). It's essential to note that there are various variations of the ketogenic diet, such as Clean Ketogenic Diet (CKD), Targeted Ketogenic Diet (TKD), Cyclical Ketogenic Diet (CKD), High-Protein Ketogenic Diet, Vegetarian/Vegan Ketogenic Diet, and Lazy or Dirty Keto. If you've read my previous article on the Ketotox challenge, you may be familiar with the Clean version of the ketogenic diet. The Healthy Keto Diet, emphasized in this article, takes a more flexible, practical, and enjoyable approach over a span of 24 days. This is achieved by incorporating health-conscious processed keto foods such as keto bread, cheese, lean cold cuts, and keto desserts.

We'll discuss four key points:

1. We'll start with an overview of what it is and its benefits.
2. Next, we'll talk about who can participate in the challenge.
3. Then, provide recommendations, and clarify what's allowed and what's not.
4. Finally, we'll explore potential side effects and how to address them

 

Introduction to the Healthy Keto Diet:

To begin, The Healthy Keto totals around 1200 calories. This diet is rich in healthy fats 65-70% fat coming from cold-pressed olive oil, avocado, nuts, almond flour, coconut flour, coconut milk, heavy cream and seeds, moderate protein, 20-25% coming from chicken meat and fish, and very low in carbohydrates 5-10% (15-30 NET CARB) coming mainly from fibrous vegetables.

 

Benefits of the Healthy Keto:

1. It can facilitate weight loss due to the fasting state and decreased insulin secretion. It's important to note that you'll be consuming just 25g of carbohydrates per day and only 1200 calories, which is below your minimal daily caloric intake to sustain basic bodily functions. This reduction in calories and carbohydrates can lead to autophagy and cell regeneration, contributing to overall cellular health.
2. It can improve blood sugar control and insulin sensitivity. With reduced carbohydrate intake, there are fewer spikes (hyperglycemia) and crashes (hypoglycemia) in blood sugar levels.
3. It can enhance mental focus. When you're in a state of ketosis, your body produces ketones, which can be used as an alternative energy source for the brain.
4. The Healthy Keto decreases inflammation because it stabilizes blood sugar levels, reduces insulin spikes, and produces ketones with anti-inflammatory properties. These ketones help reduce oxidative stress and may inhibit the production of pro-inflammatory molecules.
5. The Healthy Keto improves gut health, by promoting the growth of beneficial bacteria and reducing the population of harmful bacteria. Refined carbohydrates and sugar can promote the growth of certain types of harmful bacteria in the gut. Therefore, by significantly reducing carbohydrate intake, there can be a shift in the types of bacteria that thrive in the gut, reducing the population of carbohydrate-loving bacteria and promoting the growth of bacteria that can utilize dietary fiber and produce beneficial short-chain fatty acids.

 

Eligibility Criteria for the Healthy Keto:

1. The Healthy Keto diet is suitable for people who have insulin resistance, glucose intolerance, type 2 diabetes, and obesity.
2. It may also be suitable for individuals with PCOS, cancer, thyroid conditions, and autoimmune diseases, such as rheumatoid arthritis, and fibromyalgia. But keep in mind it's not a one-size-fits-all solution and may not be suitable for everyone.
3. Anyone with a medical condition and taking medication should consult their doctor before attempting the Healthy Keto Challenge.

 

General Recommendations:

In terms of nutrition:

Ideally, adhere to the four recommended meals, if feasible. (For details on the weekly menu, feel free to request information via email or WhatsApp.) If hunger persists, consider exploring these keto-friendly ideas:

1. Energy Boost Options:
   • Add 2 tbsp of cold-pressed olive oil to your greens.
   • Include small quantities (30g) of nuts (Pecans, Brazil Nuts, Macadamia, Walnuts, and Hazelnuts).
   • Introduce 100g of avocado.
   • Include 1 extra keto dessert (maximum 5g net carbs). It's good to note that Nutritas Keto snacks have 1 to 3 g net carb per portion Only!
   • Add 1 extra serving of Nutritas crackers (36g) or a 40g loaf of bread (2 to 3 net carb Only!
2. Veggie Enhancement: Increase vegetable intake, focusing on leafy greens like cabbage, kale, lettuce, arugula, purslane, and thyme. Avoid potatoes, palm hearts, corn, artichokes, green beans, and peas.
3. Addressing Hunger: If hunger persists, introduce proteins such as chicken, meat, fish, cheese, and lean cold cuts. Avoid breaded, ready-to-eat meats.
4. Hydration is Key: Maintain adequate water intake, determined based on your current weight when starting the diet.
5. Coffee Considerations: Add 2 tbsp of heavy cream to your coffee if needed. Avoid coffee mate, 2in1, and 3in1.
6. Tea Options: Tea is allowed, and you can add an erythritol+monk fruit blend in small quantities.
7. Restricted Foods: Avoid cereals, grains, all types of bread, crackers, fruits, and sweets.
8. Artificial Sweeteners: Use erythritol, xylitol, monkfruit, or stevia. Sugar-free products and drinks are generally not allowed.
9. Dressing Caution: Read nutrition facts on ready-to-use dressings. Avoid honey, pomegranate molasses, ketchup, and barbecue sauce in general.

When it comes to lifestyle:

1. Prioritize physical activity: Maintaining a regular exercise routine is crucial. Aim for a minimum of 150 minutes weekly, engaging in activities such as walking, swimming, cycling, running, or gym workouts. Ideally, target an enjoyable hour of daily activity, splitting it into 30 minutes in the morning and 30 minutes in the afternoon.
2. Social dining balance: In harmony with your social lifestyle, indulge in dining out with friends. Treat yourself once or twice a week, and stay tuned for an upcoming article detailing optimal restaurant choices for a ketogenic diet.
3. Moderate alcohol consumption: Moderate alcohol intake is acceptable, with a recommendation of 2 to 4 drinks per week. Opt for Gin, Whisky, Vodka, and Tequila mixed with sparkling water and water ONLY. Beer, wine, and Arak are not permitted.
4. Hydration guidance: Hydration is paramount, and we'll provide precise water intake recommendations based on your current weight.
5. Quit smoking for health: Taking the crucial step to quit smoking is fundamental for a healthier lifestyle.
6. Stress management strategies: Equip yourself with strategies to navigate or alleviate stress, given its substantial impact on our eating habits. A detailed exploration of this topic will be presented in an upcoming article.
7. Prioritize quality sleep: Prioritize a restful 8-hour sleep each night, a golden rule for curbing calorie intake. The duration and quality of your sleep can significantly influence your eating patterns.
   
    

Potential Side Effects and Mitigation Strategies:

Lastly, adopters of the Healthy Keto Diet may initially experience the "keto flu," characterized by symptoms like fatigue, headaches, and constipation. In case of a headache or dizziness, this may indicate an electrolyte imbalance. You should be staying hydrated, drink a cup of water with salt, or add salt to your vegetables. You can include more allowed food in your diet if you notice a drop in your blood sugar. Regarding constipation, it shouldn't persist for more than three days if you are drinking, eating, and exercising sufficiently. If it persists, please consult a pharmacist and consider using glycerin suppositories or a laxative to help eliminate waste from your body.

 

That's an overview of the Healthy Keto challenge, and I hope this information helps you understand its basics. If you have any questions or need more details, please feel free to ask in the comments below.