Kfibre and Keto Diet:
Basics, Benefits, Getting Started

What is Keto Diet?

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that has been shown to promote weight loss and improve certain health conditions such as type 2 diabetes. The diet aims to induce a metabolic state called ketosis, in which the body switches from using glucose for energy to using ketones.

How does the Keto Diet Work?

At its core, keto operates on the principle of shifting the body’s metabolic state from relying on glucose for energy to utilizing ketones derived from fats. By significantly reducing carbohydrate intake, typically to less than 50 grams per day, and increasing the consumption of healthy fats, the body is forced to adapt to a state known as ketosis. By limiting carbohydrate intake, insulin levels remain low, prompting the body to tap into its fat stores for energy instead.

Understanding Keto Basics

The diet typically limits carbohydrate intake to 20-50 grams per day, while increasing fat intake to 60-75% of total calories, and moderating protein intake to 15-30% of total calories. Foods that are high in carbohydrates, such as grains, sugars, fruits, and starchy vegetables, are limited or avoided, while foods that are high in fat, such as meat, cheese, nuts, and oils, are emphasized.

Are Ketones Protein?

No, ketones are not proteins. Ketones are a type of organic compounds produced by the liver during the metabolism of fats. They are small molecules that serve as an alternative energy source for the body, particularly the brain, when glucose is limited. Ketones are produced when the body is in a state of ketosis, which occurs during a low-carbohydrate or ketogenic diet, prolonged fasting, or certain medical conditions such as diabetes.

Kfibre for Keto Fiber

Prebiotics are critical for a keto diet because they help to support the growth and activity of beneficial gut bacteria. The keto diet can sometimes lack the fiber that is found in carbohydrate-rich foods, which can lead to imbalances in the gut microbiome.

This is where Kfibre comes in:

  • Kfibre assists regulation of blood glucose levels, critical for the maintenance of stable BGLs in a Keto diet to resist the body switching back to glucose metabolism.
  • Kfibre increases microbial diversity and supports the growth of beneficial bacteria, especially important for Keto diets which have been shown to diminish microbiome diversity due to lack of prebiotics.
  • Kfibre fermentation produces short chain fatty acids (SCFAs). SCFAs fuel the cells of the gut and deliver many health benefits including improved insulin sensitivity, anti-inflammatory effects, immune system support and regulation of appetite and body weight.
  • Resist Keto constipation. The lack of fiber in the Keto diet needs a replacement and the catalyst for healthy bowel movements is prebiotic Kfibre.

Supplements for Keto

There are several supplements that individuals on a ketogenic diet may consider to support their nutritional needs and overall well-being. Here are some commonly used supplements for keto diets:

Prebiotics / Kfibre

As the keto diet often restricts carbohydrate-rich foods, it can be helpful to supplement with prebiotic fiber to support digestion and promote bowel regularity.

Electrolytes

When following a keto diet, electrolyte imbalances can occur due to increased fluid loss.

MCT Oil

Medium-chain triglyceride (MCT) oil is a popular supplement for keto dieters. MCTs are easily converted into ketones by the liver and can provide a quick source of energy.

Omega-3 Fatty Acids

Since the keto diet emphasizes higher fat intake, it’s essential to maintain a good balance of healthy fats. Exogenous Ketones: Exogenous ketone supplements are synthetic ketones that can be consumed to elevate blood ketone levels.

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Benefits of the Keto Diet

The ketogenic diet has gained popularity due to its potential benefits for certain individuals. While individual results may vary, here are some potential benefits associated with a well-formulated and properly implemented ketogenic diet:

Weight Loss

One of the primary reasons people turn to the keto diet is for weight loss. By reducing carbohydrate intake and increasing fat consumption, the body is encouraged to enter a state of ketosis, where it primarily burns stored fat for fuel. This can lead to significant weight loss, especially in the initial stages.

Appetite Regulation

The high fat and moderate protein content of a keto diet can help regulate appetite and reduce cravings. Fat is more satiating, which can lead to a feeling of fullness and help control calorie intake.

Improved Blood Sugar Control

The keto diet can help stabilize blood sugar levels and improve insulin sensitivity. By minimizing carbohydrate intake, the diet reduces the need for insulin and can be beneficial for individuals with type 2 diabetes or insulin resistance.

Increased Energy and Mental Clarity

Many people report increased energy levels and enhanced mental clarity when in ketosis. Ketones, the by-product of fat metabolism, are used as a primary fuel source by the brain and provide a steady source of energy.

Reduced Inflammation

The keto diet has been found to have anti-inflammatory effects in some individuals. By minimizing the intake of processed foods and sugar, which are known to contribute to inflammation, the diet may help alleviate symptoms of certain inflammatory conditions.

Keto and Constipation

A keto diet can potentially cause constipation in some individuals.

There are a few reasons why this may occur:

Low Fiber Intake

The keto diet typically limits the intake of high-fiber foods such as whole grains, legumes, and certain fruits and vegetables due to their carbohydrate content. Insufficient fiber intake can contribute to constipation, as dietary fiber adds bulk to the stool and helps promote regular bowel movements.

Inadequate Hydration

During ketosis, the body excretes more water and electrolytes, which can lead to dehydration if fluid intake is not sufficient. Dehydration can result in hardened stools and difficulty passing them, contributing to constipation.

Reduced Gut Microbiota Diversity

The keto diet can alter the composition of the gut microbiota, the community of beneficial bacteria in the intestines. Some studies have suggested that a low-carbohydrate diet may reduce the diversity of gut bacteria, which can affect bowel movements and potentially contribute to constipation.

Keto and Cholesterol

The effect of a ketogenic diet on cholesterol levels is a subject of debate and can vary among individuals. Some studies suggest that a well-formulated ketogenic diet can have positive effects on cholesterol profiles, while others show mixed results. Here are some key points to consider:

Impact on LDL Cholesterol

The ketogenic diet may initially increase levels of low-density lipoprotein (LDL) cholesterol, commonly known as “bad” cholesterol, in some individuals. However, it is important to note that not all LDL cholesterol is created equal. The size and density of LDL particles can vary, and the ketogenic diet may shift LDL particle composition towards larger, less dense particles, which are considered less atherogenic.

HDL Cholesterol

The ketogenic diet has been associated with increased levels of high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol. Higher HDL cholesterol levels are generally considered beneficial for heart health.

Triglycerides

The ketogenic diet typically leads to a decrease in triglyceride levels, another important marker of cardiovascular health. Lower triglyceride levels are associated with a reduced risk of heart disease.

Overall Cholesterol Ratios

Some studies have found improvements in cholesterol ratios, such as the total cholesterol to HDL cholesterol ratio and the LDL cholesterol to HDL cholesterol ratio, which are considered better indicators of cardiovascular risk compared to individual cholesterol values.

Keto and Bowel Movements

Yes, the ketogenic diet can potentially affect bowel movements in some individuals. Changes in bowel movements while on a keto diet can vary from person to person. Here are some common effects:

Constipation

Reduced intake of high-fiber foods, which are typically limited on a keto diet, can contribute to constipation. Insufficient fiber intake can result in harder stools and difficulty passing them. A low carbohydrate prebiotic diet or constipation supplements will assist.

Diarrhea

Some individuals may experience diarrhea when transitioning to a keto diet. This can be attributed to various factors, including changes in gut bacteria composition, increased fat intake, or an intolerance to certain keto-friendly foods.

Changes in Stool Consistency

The composition of a keto diet, which is typically high in fat and moderate in protein, can lead to changes in stool consistency. Some individuals may experience softer or more oily stools due to the increased fat content in the diet.

Keto and Bloating & Gas

The impact of a keto diet on bloating and gas can vary among individuals. While some people may experience relief from bloating and gas on a keto diet, others may find that it exacerbates these symptoms. Here are some factors to consider:

Reduction in Carbohydrates

The keto diet typically restricts carbohydrate intake, which can help reduce bloating and gas for some individuals. Carbohydrates can ferment in the gut, leading to gas production and bloating. Meanwhile, taking bloating supplements may help combat gas and indigestion when you’re on a keto diet.

Increased Fat Intake

A keto diet is characterized by a higher intake of fats. While fats are generally well-tolerated, consuming excessive amounts of dietary fat can slow down digestion and lead to a feeling of bloating or fullness.

Changes in Gut Microbiota: The shift in dietary patterns on a keto diet can impact the composition of the gut microbiota, the community of bacteria in the intestines. These changes may influence gut health and potentially contribute to bloating or gas in some individuals.

Keto Diet Health Risks & Prevention

While the ketogenic diet can have benefits for some individuals, it is important to be aware of potential health risks and take preventive measures. Here are some potential health risks associated with the keto diet and steps to mitigate them:

Nutrient Deficiencies

The restrictive nature of the keto diet can potentially lead to nutrient deficiencies, particularly in vitamins, minerals, and fiber. To prevent this, focus on consuming a variety of nutrient-dense foods and consider incorporating supplements if needed.

Electrolyte Imbalance

The keto diet can cause electrolyte imbalances due to increased fluid loss. To prevent this, ensure adequate intake of sodium, potassium, and magnesium through food sources or supplements.

Increased Risk of Kidney Stones

A higher intake of animal proteins and a low intake of fruits and vegetables on the keto diet may increase the risk of developing kidney stones in some individuals. Stay well-hydrated, consume a balanced diet with adequate fiber, and consult with a healthcare professional for guidance if you have a history of kidney stones.

Potential Adverse Effects on Gut Health

The keto diet can alter the composition of gut bacteria, potentially affecting gut health. To support a healthy gut, incorporate fiber-rich foods, probiotics, and fermented foods into your diet. Prioritize a well-rounded approach to nutrition to promote a diverse gut microbiota.

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