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What is Go Keto With Hem?

Go Keto With Hem is a product review website for Keto and Weight Loss products run by Hem Chand. The aim of this website is to help the people in choosing the best Keto and Weight Loss products who are serious about their health & wellbeing and want to live a Ketogenic healthy lifestyle but find themselves in the confusion state when it comes to choosing the best product.

Who is Hem Chand?

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Hello friends, my name is Hem Chand, who lives in a small town (Ambala) in India. I review Keto & Weight loss products that are available digitally on the internet through my website i.e www.goketwithhem.com. The aim of this website is to help the people in choosing the best Keto and Weight Loss products who are serious about their health & wellbeing and want to live a Ketogenic healthy lifestyle but find themselves in the confusion state when it comes to choosing the best product. Read the full profile on the About page.

What is the Keto Diet and How Does it Work?

ketogenic diet
Photo by Trang Doan

The Keto Diet is a high-fat, moderate protein, and low carb diet that helps your body to reach a natural metabolic state in which your body starts burning stored fats for energy. This metabolic state is known as Ketosis. The word Keto is derived from “Ketosis”.

While the process is totally different in a traditional diet because such a diet contains a very high amount of carbohydrate, sugar & starch. If you consume such food, your body breaks down it into glucose for energy.

If you stop consuming those foods that break down into glucose then your body starts burning the stored fat in your body. This results in weight loss and overall health improvement which is also the main purpose of a Ketogenic diet.

Is the Keto Diet right for you?

To be clear, The Ketogenic diet isn’t for everybody. The aftereffects of this diet can be different on an individual basis. It is better for you to talk with your doctor or physician first before choosing a Keto diet. If everything works out positively after consultation with your doctor or physician, you can begin with the Keto diet. Although it has been found truly beneficial for:

  • Those individuals who are Overweight.
  • People who are battling a chronic disease like Dementia and Alzheimer’s.
  • People who are suffering from cancers, especially the brain, nervous system, and blood.
  • People who are encountering constant pain.
  • People who have seizure disorders.
  • People experiencing high cholesterol levels, high blood pressure, celiac disease, insulin resistance & PCOS.
  • People who are interested in increasing mental and physical performance.
  • People who are battling with yo-yo dieting for quite a long time and failed to get the results.
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Photo by Natasha Spencer

What do people think about a Ketogenic Diet?

1) They think Keto is about eating Meat only

In a Keto diet, you eat the diet that is high in fat, moderate in protein, and lower in carb. Correct? But a number of people think that you need to eat just meat while you are on a Keto diet which is completely wrong. In a Keto diet, you need to eat more fat but doesn’t mean just meat. It can be butter, bacon, high-fat cream, coconut, and different oils, dressings, cheese, and full-fat yogurt. In a Keto diet, 75% of your everyday calories originate from solid fats, 20% originates from protein, and 5% from the carb. In this case, fat is the primary source of energy.

2) They think you don’t have to eat vegetables on a Keto Diet

In a keto diet, you consume 80% healthy fat, 15% protein, and 5% carbs. But where does this 5% carb comes from? You get this in the form of vegetables but not all the vegetables. Leafy green vegetables are best in Keto like spinach, lettuce, kale, and cabbage. You can also eat asparagus, zucchini, cauliflower. But it advisable to avoid starchy vegetables like corn, carrots, and potatoes.

3) They think you can’t eat sweets and desserts on a Keto Diet

We all know that in a Keto diet, the consumption of sugary foods is not allowed. The different forms of sugary foods are sugar cane, corn syrup, honey, maple sugar, etc. But it doesn’t mean you can’t sweets and desserts at all. You can use some natural sweeteners and fruits for making sweets and desserts that don’t put bad effect on your blood sugar. The different forms of natural sweeteners are monk fruit, erythritol, and stevia, berries, cocoa, etc.

What can you eat on a Keto Diet?

Foods that you can eat without any hesitation

  • Mustard, Pickles, Mayonnaise, Kimchi, Sauer Kraut.
  • Chicken, Turkey, Beef, Lamb, Goat.
  • Radish, Cucumber, Kale, Celery, Asparagus, Zucchini, leafy green vegetables.
  • Bacon fat, Duck fat, Chicken fat, Goose fat.
  • Butter, Ghee, Omega-3 fat.
  • Avocados, Olives, Macadamia Nuts.
  • Avocado Oil, Macadamia Oil, Olive Oil, Sesame Oil, Fish Oil, Coconut Oil, Red Palm Oil, Seed Oils.
  • Fish and other Seafood.

Foods that you can eat with balance

  • Pears, Berries, Dried Fruits, Citrus fruits, Coconut, Peaches, Plums, Cherries, Apple, Kiwi, Melons.
  • Onion, Garlic, Carrots, Beetroot, Sweet Potato, Celery.
  • Tomato, Peppers, Mushroom, Eggplant
  • Cauliflower, Broccoli, Cabbage, Bean Sprouts, Okra, Wax Beans, Water Chestnuts, Fennel.
  • Meats, Eggs, Cheese, Dairy products.

Don’t dare to eat below foods

  • Rice, Wheat, Barley, Rye, Corn, Quinoa, Pasta, Bread, Pizza, Buckwheat.
  • Papaya, Mango, Banana, Pineapple, Grapes, Orange, Dates, Raisins.
  • Sugarcane, Table Sugar, Corn Syrup, Maple Syrup, Agave Syrup.
  • Any processed foods.
  • Factory-Farm Raised Meat like Poultry and Pork

What can you drink on a Keto diet?

The first & perfect drink that you can drink on a Keto diet is Water. You can also have tea (black, green, mint, herbal) or coffee (black or green) but remember it should be without sugar. You can drink homemade Bone broth that is full of nutrients and electrolytes and a great drink. You can also drink alcohol on a keto diet but you have to check for carbs before drinking any type of alcohol. Wines are much lower in carbs in comparison to beer. Pure spirits like vodka, gin, whiskey, brandy, and tequila contain no carbs which are fine however don’t attempt to add anything sugary like juice, soft drinks, etc. You can add soda water and lime with it.

How many carbs are allowed per day?

If you are on a Keto diet, you are allowed to take carbohydrates under 20grams per day. But you have to calculate the net carbs when you eat food. The other point is that consumption of carb per day depends on an individual basis. The results can be different to reach the state of Ketosis.

How to calculate Net Carb?

Although fiber is also a carbohydrate, your body does not metabolize fiber and this is the reason for not counting fiber grams as Carbs. You can calculate the Net carbs as below:

Net Carbs = Grams of carbs – Grams of Fiber

Benefits of the Keto Diet?

There are a number of benefits if you go for the Keto Diet. It is quite popular for:

1) Weight loss

In a traditional diet, you consume foods that contain a high amount of carb, sugar & starch, and intake of such diet results in breaking down glucose for energy. As we know, the Keto diet is a high fat, moderate protein, and low carb diet. If you stop consuming those foods that break down into glucose then your body starts burning the stored fat in your body. This results in body weight loss.

2) Hunger control

In a Keto diet, you can manage your hunger very well. As this is a low carb diet, you have to focus more on fat and protein. This leads to less caloric intake

3) More energy

The Keto diet is a high-fat diet plan and when your body reaches the state of Ketosis by burning fat instead of glucose, you will witness an increase in energy. You will feel more energized than you have ever felt.

4) Mental Sharpness & Clarity

The Keto diet is responsible for taking your body to the state of Ketosis. Ketosis results in a smooth flow of ketones to the brain because like your body, the brain doesn’t like more carbs. It mainly needs Ketones and a little amount of glucose to energize it. This leads to mental sharpness and clarity.

5) Increases the HDL levels

The Keto diet is helpful in increasing HDL or good cholesterol levels because these can be increased by the consumption of fat and the Keto diet is very low carb but high-fat diet. This good cholesterol lowers the risk of heart disease.

6) Lowers the blood pressure

We know that high blood pressure is the root cause of many big diseases like heart disease, kidney failure, etc. But cutting carbs in your diet lowers the risk of such disease and also lowers the blood pressure.

7) Controls the Blood sugar and Type 2 Diabetes

The Keto diet helps in lowering blood sugar & insulin levels being a low carb diet. It has also seen that some people after adapting the Keto diet plan has reduced the usage of insulin dose. It is also beneficial for people having Type-2 diabetes. But it is advisable for them to consult first with their doctors before going for the Keto Diet.

Are there any side effects of the Keto diet?

If you go for a Keto diet, you may also notice some of its side effects. Because it’s a dietary change and often results in some kind of side effects too like Keto-Flu, Hypoglycemia, Constipation, etc. But you need not worry as these can be removed by making some dietary changes. Below are some of the side effects that you may face while on a Keto diet.

1) Keto Flu

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Photo by Andrea Piacquadio

Keto Flu is the most common side effect while you are on a Keto diet. Its symptoms are fatigue, a runny nose, difficulty in sleep, vomiting, headaches, muscle soreness, and nausea. If you notice such symptoms, don’t worry. You can eliminate or cure it with the below measures.

  • Stay hydrated.
  • Proper sleep
  • Eat healthy fat and low carb diet.
  • Avoid strainful exercises.

2) Weakness

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Photo by Andrea Piacquadio

You may feel weak during the first few weeks of the Keto diet and this is normal. These are temporary side effects because when you switch to a new diet your body adjusts for its new source of energy. As you know Keto diet works totally opposite to traditional diet. Here you have to consume the diet that is high in fat, moderate in protein, and low in carbohydrates. Fat is the main energy source instead of glucose (in the traditional diet). After spending more & more time on a Keto diet you will gain more power than ever.

3) Hypoglycemia

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Photo by PhotoMix Company

Hypoglycemia is another side effect that you may confront while on a Keto diet. For what reason does this occur? When the glycemic levels in your blood go down below normal, we call it Hypoglycemia or “Low blood sugar.” Its symptoms are an increase in hunger, more sweating, dizziness, irritation, focus issue, weakness, and so forth. The primary reason behind Hypoglycemia, when you begin eating a high-fat diet particularly in the beginning phase of the Keto Diet.

To avoid a blood sugar drop down, you should remain hydrated constantly and eat as often as possible at regular intervals. You can likewise eat high-mineral foods and different vegetables that will help you to keep the blood sugar level normal. If it doesn’t work, taking magnesium supplements between your meals is a smart thought.

4) Sugar Cravings

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Photo by Adrianna Calvo

If you are on a traditional diet, you consume a lot of carbohydrates and sugar in different forms and such a continuous intake of carb and sugar makes you an addict. Such an addiction makes your body and brain to become habitual of highs and lows of sugar because your brain generates soothing hormones called Dopamine.

But when you go for a Keto diet, you put a stop to high carb and sugary foods. It means you are saying your body and brain not to consume such foods for which they have already become habitual. Because of this habit of body and brain, you feel cravings for food and sugar. But such cravings can be eliminated by eating frequently that also makes your blood sugar levels normal.

5) Disturbance in Sleep

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Photo by Andrea Piacquadio

If you are on a keto diet, your body begins consuming fat for energy rather than glucose. As there is an adjustment in the source of energy, it leads to the fluctuation of cortisol levels in your body. This fluctuation brings about a change in sleep hormone creation. That is the reason you witness sleep changes or disturbances. But you need not worry, it can be cured by keeping yourself hydrated.

6) Constipation

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Photo by Andrea Piacquadio

Constipation is another side effect that you can face in the initial stage of a Keto diet because your digestive system needs some time to adapt to this low-carb diet. But it can be cured by drinking a lot of water and you can also add some extra salt in it. The other solution for this problem is eating a diet that is a good source of fiber because it will keep running your intestine. You can also eat a lot of non-starchy vegetables to solve the problem of constipation.

How do you know you have reached Ketosis?

The Keto Diet is a high-fat, moderate protein, and low carb diet that helps your body to reach a natural metabolic state wherein your body begins burning stored fats for energy. This metabolic state is known as Ketosis. There are three unique approaches to know whether you have entered the state of ketosis or not. You can check the ketone levels through your breath, urine, and blood.

1) When you reach the state of Ketosis, you will see a metallic type smell in your breath or you can say it an awful breath particularly at the beginning phase of a Keto diet. Why your breath smells this way? Because one of the ketone acids that your body produces is Acetone. Your body discharges Acetone through Urine and Breath. The best approach to measure the acetone levels in your breath is an Acetone Breath Analyzer. You can grab this item in a medication store close to you. You need not worry as you will not have a complaint about this awful breath for a long. You can likewise treat this by eating sugar-free & no-carb gum.

2) The next method to check the ketone levels in your body is Urine. You can measure the ketone levels by utilizing specially-designed urine testing strips. This is also not a costly item to purchase and you will effortlessly find it in a medication store nearby.

3) The third way to measure the ketone levels in your body is Blood. You can test it after purchasing a test kit that will be easily accessible in a medication store close by. It is the best and exact method to decide if you have arrived in the state of Ketosis or not. But, these blood testing strips are more costly than urine strips.

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