Keto, Paleo, Low Carb... Which one is best?

What diet is best?
Any.....well imagine if that's all the information we gave! WELL IT'S TRUE, however you must find the diet that best suits YOU.

Picking the right goals

Now you've searched all over the internet, read every forum, browsed every fitness magazine, but still can't find something sustainable? More often than not, it's because these diets aren't tailored, they're generalized. Could you imagine going through the rest of your life only doing things that suited others but not you? Not fun right?

In order to pick the right diet, you must ask yourself "What is my goal?" Short term, medium term and long term. It could be as simple as this:
- Short term (Lose 1kg)
- Medium term (Drop a dress size)
- Long term (Have a toned midsection)

It is important to remember that your goals are individual, not universal. So, work on constructing a diet that is doable. After all, the best diet is the one that you follow.

Picking the right diet

Now that you've set your goals, let's work on organizing the diet. Protein, Carbs and Fats! A combination of all 3 of these lovely things and you are on your way to a new you...oh but at what to eat?

• WELL, why not eat what you want to eat? Sounds crazy? YOU'RE CRAZY, sorry, okay we're back, start by doing the following:
• - 5 Protein sources you like
• - 5 Carb sources you like
• - 5 Fat sources you like

By listing individual foods that you like, you have no reason to hate your diet. You've literally picked your own foods, TAKE THAT "insert generic quick fix diet name here". All you must do from here is pick the amounts.

We recommend using a simple app like "MyFitnessPal", although not 100% accurate, very few things in life are, so it will give you a great indication of the amounts you need with the macros that suit.

Oh no...macros...the most overused term of the fitness industry in the 21st century. It's okay, let's quickly try and understand them.

Basic rules for Macros

This will be the most general segment of this article, BUT PLEASE KEEP READING! Based off your body type, you macros should be at the following:

Ectomorph

Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates,
and a fast metabolic rate. A good starting ratio is 25% protein, 55% carbs and 20% fat.

Mesomorph

Mesomorphs are naturally muscular and athletic. They have a moderate carb
tolerance and metabolic rate. Mesomorphs should start at a 30% protein, 40% carb, 30% fat ratio.

Endomorph

If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.
BUT REMEMBER, THAT'S GENERALIZING! So many factors come into play
- Tolerance to different food types.
- Metabolism
- Blood type
etc etc etc ETC!
So, there will be a bit of trial and error to begin with, but hey, who gets anything 100% right the first time?

What Emrald Labs products will help?

The beauty of Emrald Labs is that we make our line gender neutral, we play no favorites, we want EVERYONE to succeed. Let's try break these down for optimal use...don't worry, we'll use English and keep it simple.

• ALCAR - may support general energy levels as part of a balanced diet and exercise routine.
• CLA - may support your general health and wellbeing as part of a balanced diet and exercise routine.
• Caffeine Tablets - may help support energy levels as part of a balanced lifestyle.

Need more?
Seems a little too simple? That's okay, shoot us a message at [current contact email] and we can talk about it further! and we can talk about it further!
OR
If you're ready to start your weight loss journey, hop on over to www.elitesupps.com.au/collections/emrald-labs and get the products you need to get you off to the perfect start.
Article by Vivek Bhattacharjee - BEXSc University of Canberra

Do keto pills work?

No, and this is one of the clearer answers in the supplement category.

Exogenous ketone products raise blood ketone levels. That is not the same as putting you in ketosis, and more importantly it is not the same as burning fat. Nutritional ketosis comes from restricting carbohydrate, not from swallowing ketones.

If anything, supplying ketones externally can reduce your body's own production, because the signal to make them is weaker.

Products promising ketosis without dietary change are selling something that does not exist. Fat loss on any diet, keto included, comes from sustained energy balance.

Which diet is actually best?

The one you will still be following in six months.

Studies comparing low-carb, low-fat, Mediterranean and other approaches with calories matched consistently find similar results. What predicts success is adherence, not the macronutrient split.

That means the useful question is not "which diet is best" but "which of these could I actually live with". If you love bread, keto will fail. If you dislike tracking, a rigid macro approach will fail. Choose against your own preferences and the diet is already over.

How do these three actually differ?

• Keto. Very low carbohydrate, high fat, moderate protein, low enough in carbohydrate to induce ketosis. The most restrictive, and the hardest to sustain socially.
• Paleo. Defined by food type rather than macros: no grains, legumes, dairy or refined sugar. Can be high or low carbohydrate depending on how you do it.
• Low carb. The broadest of the three. Simply less carbohydrate than a typical diet, without the strictness of keto.

Low carb is the most flexible and, for most people, the most sustainable of the three.

How many eggs can I eat?

More than the old advice suggested. The relationship between dietary cholesterol and blood cholesterol is weaker than was believed for decades, and eggs are a genuinely good protein source.

Australian guidance is more relaxed than it used to be. If you have existing high cholesterol or heart disease, that is a conversation with your GP rather than a general rule.

What to watch on any of these

• Fibre. Cutting carbohydrate often means cutting fibre, and constipation is the most common complaint on keto. Vegetables, nuts and seeds matter.
• Electrolytes. The first-week "keto flu" is largely fluid and sodium shifts.
• Protein. Keto is often eaten as a fat-first diet, and people end up short on protein and hungry.
• Food quality. A diet can be perfectly ketogenic and still be a poor diet. Processed meat and cheese are low carb; they are not a vegetable.