Understanding Ketogenic and LCHF Diets

The defining feature of the ketogenic diet is to consume less than 50-grams of carbohydrate per day, which constitutes less than 5% of total energy intake from carbohydrates. This leads to increased ketone (by-product of fat oxidation) production in your body.

An LCHF diet has more relaxed carbohydrate intake restrictions (usually less than 2.5 grams of carbohydrate per kg of body mass per day), however, both diets are sustained through controlled reduction of carbohydrate content in your diet.

Exercising on Keto and LCHF diets

When you first start a low-carb high-fat (LCHF) or ketogenic diet, your body has to adjust to a new fuel source. Instead of relying on glucose from carbohydrates, your body begins to burn fat for energy. This process is known as fat oxidation.

The transition to fat oxidation can take a few days. During this time, you may experience symptoms such as fatigue, hunger, or mental fog, often referred to as the "keto flu". However, after about 5 days, your body becomes more efficient at burning fat. This is because your muscles start to increase their fat-burning capacity, a process known as "metabolic flexibility". This means that they can switch more easily between burning carbohydrates and burning fats, depending on what's available.

In addition to this short-term adaptation, longer periods of exposure to LCHF and ketogenic diets can lead to more profound changes. For example, your muscles can increase their capacity to store fat, which provides a readily available energy source during exercise. Your liver also becomes more efficient at producing ketones, which are another source of energy that can be used by your muscles and brain.

Furthermore, following an LCHF or ketogenic diet can also lead to improvements in blood sugar control and insulin sensitivity, which can be beneficial for people with metabolic syndrome or type 2 diabetes. It can also lead to reductions in inflammation, which may improve recovery after exercise.

Nutrition Considerations

However, it's important to note that these diets are not suitable for everyone, and they should be followed under the guidance of a healthcare professional or a dietitian. It's also crucial to ensure that you're getting enough nutrients, as these diets can be low in certain vitamins and minerals.

Incorporating Roam Energy Nut Butter and Roam Protein into your diet can help to ensure that you're getting enough protein and healthy fats, while keeping your carbohydrate intake low. These products can be particularly useful for athletes following an LCHF or ketogenic diet, as they provide a convenient source of energy for exercise and recovery.

Maintaining a consistent diet over prolonged periods of time can be a challenge when following ketogenic or LCHF diets. Healthy, low-sugar snacks that can be consumed between main meals, during exercise, or post-exercise, form a crucial part of sustaining a carbohydrate-restricted diet.

Roam Energy Nut Butter is specifically designed to meet these needs. Each 27-gram packet is crafted with a blend of almonds, cashews, and coconut oil, then enhanced with either dairy-free chocolate, ground coffee beans, or toasted coconut chips and a pinch of salt to round out the flavour profile.

What makes Energy Nut Butter a perfect fit for LCHF and keto diets?

Here are a few key reasons:

• Low in Carbohydrates: Each packet contains less than 3 grams of carbohydrates, making it a suitable choice for low-carb diets.
• High in Healthy Fats: With 15 grams of fat per packet, Roam Energy Nut Butter provides a rich source of healthy fats, which are the primary energy source on LCHF and ketogenic diets.
• Moderate Protein Content: Each packet also provides about 4 grams of protein, supporting muscle recovery and satiety without adding excessive protein that could interfere with ketosis.
• Convenient and Versatile: Whether you need a quick snack between meals, a fuel source during your workout, or a post-exercise recovery boost, Roam Energy Nut Butter is easy to incorporate into your daily routine.

Energy Nut Butter is a versatile nutritional tool that can help you stay on track with your LCHF or ketogenic diet, fuel your workouts, and support your overall health and wellness goals.

Protein plays a crucial role in any diet, including LCHF and ketogenic diets. It supports muscle recovery and growth, promotes satiety, and can even aid in weight loss by increasing metabolic rate. However, finding a high-quality protein source that fits within the carbohydrate restrictions of LCHF and ketogenic diets can be a challenge.

Roam Protein is designed to meet this need. Each serving is crafted with just five hand-selected ingredients, including pea protein from Canadian Golden Peas and monk fruit extract, a natural sweetener with no calories. Available in two delicious flavours, Chocolate and Vanilla, Roam Protein is not just a protein supplement—it's a taste experience.

Here's why Roam Protein is an excellent choice for those following LCHF and ketogenic diets:

• High in Protein, Low in Carbs: Each serve of Roam Protein provides over 22 grams of protein, but less than 1.6 grams of carbohydrates. This makes it an excellent choice for maintaining muscle mass and promoting recovery on a low-carb diet.
• Minimal Fat Content: With less than 3 grams of fat per serving, Roam Protein allows you to control your fat intake separately, giving you more flexibility with your diet.
• Clean, Simple Ingredients: Roam Protein is made with just five ingredients, so you know exactly what you're putting into your body. No hidden carbs, no artificial sweeteners, just high-quality protein and natural flavours.
• Versatile and Convenient: Roam Protein can be mixed with water for a quick post-workout recovery drink, blended into a smoothie for a nutritious breakfast or snack, or used in low-carb baking recipes for an added protein boost.

The amount of protein that can interfere with ketosis varies from person to person and depends on several factors, including individual metabolic health, activity level, and overall diet composition.

In general, a ketogenic diet typically includes moderate protein intake, which is often defined as 1.3 to 2.2 grams of protein per kilogram of lean body mass. Consuming protein around this level is unlikely to interfere with ketosis for most people.

However, consuming protein in excess of your body's needs can potentially interfere with ketosis. This is because some of the amino acids in protein can be converted into glucose in a process called gluconeogenesis. If this happens at a high enough rate, it could potentially provide enough glucose to fuel the brain and reduce the need for ketone production, thus interfering with ketosis.

While it's possible for high protein intake to interfere with ketosis, it's not a concern for most people following a ketogenic diet. Unless you're consuming protein far beyond your body's needs, it's unlikely to significantly impact your ketone levels.