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the habit keto

20 March 2022

What is the Habit Ketogenic diet like?

The Habit Keto program is a personal, customized ketogenic meal plan delivered to your door. It's a lifestyle that's designed to be sustainable and enjoyable, not restrictive. The Habit Keto diet is low carb, moderate protein and high fat.

It uses simple, whole foods and eliminates foods that are hard to digest or irritate your system. We use quality proteins and produce (with the occasional treat), with no artificial ingredients or preservatives. Plus it's gluten free!

Keto is a way of eating that allows the body to enter a state of ketosis, in which it burns fat instead of carbohydrates for fuel.

This is accomplished by keeping your carb intake at around 5%, while consuming moderate amounts of protein (20%) and high amounts of fat (75%). This is similar to the Atkins diet, with the exception that keto places a greater emphasis on fat and less on protein.

It is also distinct from the standard ketogenic diet, which reduces carbs to just 2% and protein to 25%, while increasing fat intake to 73%.

You are in ketosis when your body converts fat into ketones to use as energy instead of carbohydrates. Ketosis can be difficult to achieve and maintain, and it takes a while before the body becomes 'fat adapted' and ready to sustain itself on fat alone.

One way to achieve ketosis is to restrict carbohydrates severely for a few days. This is the approach used by the popular Keto Diet (Ketogenic Diet). The other way is a more gradual approach, where you limit carbs slightly and increase healthy fats over time. The gradual approach is often referred to as Low-Carb High Fat (LCHF).

The Macros

Keto and LCHF diets both require that you change your intake of macronutrients, which are carbohydrates, proteins, and fats. Macronutrients provide your body with the energy it needs for daily activities.

Carbohydrates: usually restricted to less than 50g per day (some people may need less)

Protein: moderate amounts

Fat: increased amounts (to fill in the gaps left by limiting carbs)

The Keto Diet has been linked to an increased risk of heart disease, but this doesn't mean that every person on Keto will contract heart disease. There are still steps you can take to lower your risk and keep your heart healthy while on the diet.

Reduce or Eliminate Processed Food

A number of studies have found an association between processed meat and a higher incidence of cardiovascular disease. A recent study by Harvard Medical School concluded that there was a 50% increased risk of heart disease among those who ate processed meats such as bacon, salami and hot dogs, compared to those who ate no processed meats. They added that consuming unprocessed red meat had no effect on coronary heart disease risk. The study did not include poultry because it is not considered processed meat.

Eat High-Quality Fats

The keto diet is a high-fat diet, with almost 80% of daily calories coming from fat (1). It's important to choose healthy fats for the bulk of your calories. Avoid trans fats (like margarine) and try to get most of your fat from monounsaturated sources such as olive oil, nuts and seeds.

What is the Habit Keto Challenge?

The Habit Keto Challenge is our 7-day program designed to kickstart your transformation. The goal of the challenge is to teach you how to create the right habits for success. Whether your goal is weight loss, improved energy, or better focus, creating the right habits will allow you to achieve those goals and more.

Our challenge includes a complete food plan that emphasizes whole foods with healthy fats, moderate amounts of protein, and low carbohydrates. Our plan also includes daily workouts and simple lifestyle hacks that have been proven to support better health and fat loss.

Our Challenge is not a “diet” - it's a reboot of your own natural metabolism which supports optimal health and weight loss.

The Habit Keto Challenge includes:

7-day meal plan (complete with recipes)

Daily workouts

Supplement guide to support your new routine.