Eat some gummies and lose weight – sounds too good to be true, right?
Earlier this year, fraudsters circulated multiple email scams, falsely claiming that their keto gummies were a miracle weight loss supplement backed by a staggering investment of over one million pounds from the BBC show Dragons’ Den.
This led to a significant increase in the number of brands marketing “keto” supplements and sweets which often claim to meet keto dietary standards. However, despite these claims, some of these products contain over 20g of carbs per five sweets, potentially misleading customers.
In the last seven days, searches for ‘keto gummies side effects’ have spiked by 200% in the UK, causing concerns for Anna Tebbs, registered nutritionist and head chef at Green Chef.
She explained: “There’s been a recent buzz surrounding keto gummies; they are often marketed as a substitute for a proper keto diet and claim to offer similar benefits. However, it’s essential to note that no supplement can replace the advantages of a well-rounded keto diet based on whole foods.”
While keto gummies may seem like a convenient option for following a keto diet, relying solely on them or similar products can be detrimental. The real game changer for a successful keto lifestyle is a varied diet. Remember, eating well is a great form of self-care.
A diet that includes healthy fats, protein, and low-carb foods can have many potential benefits. Incorporating nutrient-dense foods like avocados, nuts, fatty fish, and plenty of low-carb vegetables into your diet may positively impact your mood, sleep, and overall well-being.”
To combat disinformation around keto gummies and unhealthy diet scams, Anna and the team at Green Chef have shared some tips on how to follow a proper keto lifestyle:
There’s not a one-size-fits all approach
This is relevant to any diet. When it comes to keto, there are multiple types of ketogenic diets to opt for, whether that’s the standard keto diet, a cyclical keto diet, a targeted keto diet, or a high-protein keto diet.
For a standard keto diet, you would generally consume a low amount of carbs, moderate proteins, and a large amount of fat. Typically, this is broken down into 70% fat, 20% protein, and only 10% carbs. The idea is that your body begins running on fat rather than carbs. This process, known as ketosis, makes it challenging to believe that supplements could achieve the same effects.
Calculate how much you should eat
Ensure that you’re mindful of the macronutrient breakdown in your meals. Strive to get around 70–75% of your daily calorie intake from healthy fats, 20–25% from protein, and 5–10% from carbohydrates, depending on your keto diet type.
This can sound daunting at first; use a keto calculator to help you stay within your targeted ranges, maintain ketosis, and track your macronutrient consumption. This way, you can keep a close eye on your intake and make adjustments as needed. Monitoring your macronutrients is key to successfully ensuring that you stay on the right track throughout your keto journey. Remember, it’s fine to not hit it perfectly every time!
Meal prep, where possible
When meal prepping, prioritise healthy sources of fats such as nuts, seeds, avocados, olive oil, and coconut oil. Choose moderate amounts of protein from sources such as fish, poultry, eggs, and tofu.
Keep your intake of carbohydrates low, especially those from refined sugars, grains, and starchy vegetables. Instead, focus on consuming low-carb vegetables like leafy greens, broccoli, cauliflower, and courgette. By following this approach, you’ll be able to provide your body with the necessary nutrients while staying within your desired macro ranges.
Stay hydrated and replenish electrolytes
When starting a keto diet, your body tends to excrete more water and electrolytes. It’s important to stay hydrated and replenish your electrolytes by drinking plenty of water throughout the day, as well as increasing your intake of sodium, potassium, and magnesium.