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My personal KETO experiences

My personal KETO experiences

The last 10 years of my life I have devoted my free time to exploring nutrition, lifestyles and its correlation to my weight, energy levels and general wellbeing. It’s a neat process of reading scientific studies, experimenting in the kitchen and slowly but surely discovering nutrition and lifestyles that match my liking. I’ve been eating low carb for about 5 years now and used to eat Jake Light for lunch, as a low carb basis. Then, after a handful of meetings with medical specialists who had developed a lifestyle programme, Keto came back on my radar. I’ve read about this more often, but had never gone in depth with the matter. When 2020 began, I told myself to start the ‘experiment’, under supervision of these medical specialists in order to make a solid and healthy start. To lose weight? No, that wasn’t necessary. I just wanted to experience this Keto diet/lifestyle, and was curious to discover the physical effects: would I maintain muscle mass, would I have sustainable energy sources, etcetera.

March 2020, Good timing

My plan for March 2020 was to switch from a low carb diet, to a Keto diet. This happened to align with the first lockdown in the Netherlands, due to Covid-19. A blessing in disguise. It suddenly became a lot easier to maintain a strict diet, without having to resist pastry at work, another business drink or any other tough health choice. When talking about a healthy to unhealthy ratio, I generally aim for 80 – 20. However, to reach full ketosis and to experience it fully, my body had to follow these strict rules for quite some time.

The hidden carbohydrates

According to the Ketogenic diet (I prefer calling it lifestyle), you need less than 50 gr carbohydrates per day, in order to maintain Ketosis. Ketosis is a metabolic state where the body mainly uses ketones as fuel instead of glucose (blood sugar). More on the background and the basic principles of Keto, here. In order to reach full ketosis, I had set my goal on eating less than 30 gr carbohydrates per day for the next 2 months. That’s a lot of micro managing and to help myself out, I’ve used a few apps. You could for example use FatSecret or MyFitnesspal to keep track of what you eat. Partly using data from the apps, but also adding extra own products, based on the lab-sheets with nutritional values. I noticed that with a lot of products, the apps don’t have their macros right.

It was quite the puzzle in the first few weeks. A lot of vegetables happened to have hidden carbs (netto carbs, after deducting the dietary fibres). I had to cut down on carrots, beets, pumpkin, etc. And yes, Jake was very convenient with my busy lifestyle. I love cooking food and do enjoy it, but the practical idea of having a shake lunch, knowing that was everything your body needed, suddenly was out of option. The result? A lot of weighing, puzzling, measuring… Meal preps every morning!

The first few weeks

People often say they experience a so called Keto Flu when transitioning in to Ketosis, I have not experienced this myself – fortunately. My guess is that my years of low carb experience, together with intermittent fasting (16 – 8 variant) played a big part in this. In other words: my start was quite smooth. I enjoyed my diverse and tasty Keto meals that, despite the effort that goes in, were a great variety to my normal eating habits. With fat being an excellent tastemaker, great opportunities had risen. Pretty soon I noticed the challenge in living a vegetarian or vegan lifestyle in combination with keto. I’m not 100% vegan, but try to do this for at least 60-70% of my meals. Unfortunately, ‘supplementing’ my dietary needs with animal products was inevitable in order to maintain a great nutritional profile.

You measure, you treasure

Next to keeping track of my nutrition, I was keen on learning my body’s response. Once again, not to lose weight, but to notice the effects of ketosis to my body. Within a week, I lost 2 cm waist circumference, where my chest, arms, buttocks and shoulders remained the same. Two weeks in, these numbers went up even more: I lost 5 cm around my waist and the other figures remained steady. The last bit of belly fats and even fat that gathered around the organs, disappeared rather soon. Muscle mass isn’t effected – great!

Besides the visible bodily changes, I was keen on knowing what happened behind the screens. That’s when I started measuring my ketone contents in my body, using a bloodtest. You can read more on this in this article. After circa 8 weeks the test showed 3.5mmol, which is way up there in ketosis.

What else did I notice? A lot of energy! A clear mind! I had no cravings of sweets or carbohydrates in general. Actually, skipping meals was easier than before. I ended up doing a 3-day fasting period to ignite a bodily reset, to clean up the rest of my body. This was in effect quite simple en created a lot of energy, because of my body not spending energy on digesting other foods.

Metabolically flexible

In the present day? I try to stick to a 90% keto diet, but loosened up on the amount of carbohydrates per day. I no longer ‘have to’ stick below a 25 gr carb intake. My new maximum intake of carbs is 40 to 50 gr per day. The other 10%? Dinner with friends, having a nice wine in the evening or having some cake once in a while. I’m in control now, and aware of my body to an extend that when I go out of ketosis for a day, I can come back to it within a few days. I really enjoy the keto meals and snacks I prepare. The moments I do choose the ‘less healthy’ option with more carbs, I ask myself this: do I really want this and is it worth the effort of it all?

Specialists label this as metabolically flexible. Your body, once taught how, is very much capable of switching between burning of fats and burning of carbs, the body can actually choose which energy system to use.

Jake KETO!

The transition in to this lifestyle has become easy and I really enjoyed it. What do I miss? The convenience of a Jake shake or vitaminbar in the afternoon. The ease of eating vegan, but still getting all the nutrients my body needs. I’m not alone in this, Keto has taken flight this past year. A good reason for us, to develop the perfect Keto Shake! After a long period of development and testing, we finished our first Keto Shake, in chocolate-coconut flavour!

There are various Keto meal shakes available on the market as of this day, but they all didn’t meet my needs. What did I notice?

If you start calculating and converting the amount of kcal and carbs per shake to your daily intake, a lot of these shakes will still result in a carb intake greater than 50 gr. The Jake Keto shake contains, based on a 2000 kcal day (5 shakes), only 30 gr carbs per day!

One of the more important things being the fat source, especially for Ketogenic products where it is essentially the primary resource for nutrition. A lot Keto shakes are not vegan, and if they are vegan, they are most likely using sunflower oil as a basis. Although it naturally sounds healthy, this specific type of oil contains a lot of Omega 6, which is linked to inflammation (amongst others). The Jake Keto shake has palmfree MCT powders as a basis of C8 and C10 fat sources.

In summary; I’m proud of the wonderful product we’ve put together. A first step to more flavours and in the long run: more Keto products. I look forward to eating my daily Jake meal shake. 100% vegan, 100% convenience, 100% nutritious!

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Keto Shake by Jake

Keto shake in hand

Keto Shake by Jake

We’ve got something new and exciting for you, the keto shake. This shake is based on the ketogenic diet. Without using too many difficult words, this means it’s low in carbs and high in fats. In this article we’ll dive deeper in to the Ketogenic diet, also known as Keto diet. After that, we’ll happily introduce you to our new Keto Shake.

Ketogenic Diet

A ketogenic diet mainly exists of rich fats, lean protein and a very low amount of carbs. The macronutrients are subdivided in to 55-60% fat, 30-25% protein and 5-10% carbs. Based on a 2000 kcal daily intake, that’d result in a 20 to 50 gram carb intake per day.

Carbohydrates are the most important source and fuel for energy production in body tissue. When your body receives less than 50 g carbs per day, it decreases its insulin secretion and prepares to enter a catabolic state. Glycogen reserves reach depletion, which forces your body to undergo certain metabolic changes. Two metabolic processes start to become more active in this state, when there’s a low amount of carbohydrates available in bodily tissue: gluconeogeneses and ketogeneses.

Gluconeogenesis is the endogenous production of glucose in the body, especially in the liver, mainly from lactic acid, glycerol and the amino acids alanine and glutamine. When glucose availability continues to decline, endogenous glucose production cannot meet the body’s needs and ketogenesis begins to provide an alternative energy source in the form of ketone bodies. Ketone bodies replace glucose as the primary energy source. During ketogenesis due to low blood glucose feedback, the stimulus for insulin secretion is also low, greatly reducing the stimulus for fat and glucose storage. Other hormonal changes may contribute to the increased breakdown of fats resulting in fatty acids. Fatty acids are metabolized to acetoacetate which is later converted to beta-hydroxy butyrate and acetone. These are the basic ketone bodies that accumulate in the body when a ketogenic diet is maintained. This metabolic state is called “nutritional ketosis”. As long as the body does not get carbohydrates, the metabolism remains in the ketotic state.

Ketone bodies synthesized in the body can be easily used for energy production by the heart muscle tissue and kidneys. Ketone bodies can also cross the blood-brain barrier to provide an alternative source of energy for the brain. Ketone bodies produce more adenosine triphosphate compared to glucose, which is why it is sometimes appropriately referred to as a “super fuel”. One hundred grams of acetoacetate yields 9400 grams of ATP and 100 grams of beta-hydroxybutyrate yields 10,500 ATP; while 100 grams of glucose produces only 8700 grams of ATP. This allows the body to maintain efficient fuel production even during a calorie deficit. Ketone bodies also reduce free radical damage and enhance antioxidant capacity.

Keto shake

The keto shake can be seen as 1/5 of your total daily needs, and has the following nutritional values:

  per 100g per serving
Energy (kJ) 2342 1639
(kcal) 560 (28%) 392 (20%)
Fat (g) 45 31
Saturated 36 25
Carbohydrates (g) 8.3 5.8
Of which sugars 0.9 0.6
Fibre (g) 16 11
Protein (g) 26 18
Salt (g) 0.7 0.5

MCT powder (palm-free), pea protein Ingredients:
isolate, acacia fiber, vegetable oil (linseed),
maltodextrin, vitamin & mineral mix (tri-potassium
citrate, dicalcium phosphate, potassium chloride,
maltodextrin, magnesium oxide, dipotassium
phosphate, sodium ascorbate (vitamin C), iron
pyrophosphate, dl-alpha-tocopheryl (vitamin
e) acetate, zinc sulfate, folic acid, potassium
iodide, nicotinamide, sodium molybdate, sodium
Selenite, Retinyl (Vitamin A) Acetate, Vitamin K1,
calcium d-pantothenate, manganese sulfate,
d-biotin, chromium III chloride, copper sulphate,
cyanocobalamin (vitamin B12), ergocalciferol
(vitamin d2), pyridoxine (vitamin b6) hydrochloride,
riboflavin (vitamin b2), thiamine (vitamin b1)), cocoa
powder, natural flavors, thickener: xanthan gum,
choline bitartrate, sweetener: sucralose.

MCT poeder (palmvrij),
erwteneiwitisolaat, acacia vezels, plantaardige
olie (lijnzaad), maltodextrine, vitamine &
mineralenblend (trikaliumcitraat, dicalciumfosfaat,
kaliumchloride, maltodextrine, magnesiumoxide,
di-kaliumfosfaat, natriumascorbaat (vitamine
C), ijzerpyrofosfaat, dl-alfa-tocoferylacetaat
(vitamine e), zinksulfaat, foliumzuur, kaliumjodide,
nicotinamide, natriummolybdaat, natirumseleniet,
retinylacetaat (vitamine a), vitamine K1, calciumd-
pantothenaat, mangaansulfaat, d-biotine,
chroom-III-chloride, kopersulfaat, cyanocobalamine
(vitamine b12), ergocalciferol (vitamine d2),
pyridoxine hydrochloride (vitamine b6), riboflavine
(vitamine b2), thiamine (vitamine b1)), cacaopoeder,
natuurlijke aroma’s, verdikkingsmiddel:
xanthaangom, choline bitartrate, zoetstof: sucralose.

  per 100g per serving
Potassium (mg) 572 (28%) 400 (20%)
Chloride (mg) 229 (28%) 160 (20%)
Calcium (mg) 229 (28%) 160 (20%)
Phosphorus (mg) 199 (28%) 139 (20%)
Magnesium (mg) 107 (28%) 75 (20%)
Iron (mg) 4 (29%) 2.8 (20%)
Zinc (mg) 2.9 (29%) 2 (20%)
Copper (mg) 0.3 (29%) 0.2 (20%)
Manganese (mg) 0.6 (28%) 0.4 (20%)
Selenium (µg) 15.7 (28%) 11 (20%)
Chromium (µg) 11.4 (29%) 8 (20%)
Molybdenum (µg) 14.3 (28%) 10 (20%)
Iodine (µg) 43 (28%) 30 (20%)
  per 100g per serving
Energy (kJ) 2342 1639
(kcal) 560 (28%) 392 (20%)
Fat (g) 45 31
Saturated 36 25
Carbohydrates (g) 8.3 5.8
Of which sugars 0.9 0.6
Fibre (g) 16 11
Protein (g) 26 18
Salt (g) 0.7 0.5

MCT powder (palm-free), pea protein Ingredients:
isolate, acacia fiber, vegetable oil (linseed),
maltodextrin, vitamin & mineral mix (tri-potassium
citrate, dicalcium phosphate, potassium chloride,
maltodextrin, magnesium oxide, dipotassium
phosphate, sodium ascorbate (vitamin C), iron
pyrophosphate, dl-alpha-tocopheryl (vitamin
e) acetate, zinc sulfate, folic acid, potassium
iodide, nicotinamide, sodium molybdate, sodium
Selenite, Retinyl (Vitamin A) Acetate, Vitamin K1,
calcium d-pantothenate, manganese sulfate,
d-biotin, chromium III chloride, copper sulphate,
cyanocobalamin (vitamin B12), ergocalciferol
(vitamin d2), pyridoxine (vitamin b6) hydrochloride,
riboflavin (vitamin b2), thiamine (vitamin b1)), cocoa
powder, natural flavors, thickener: xanthan gum,
choline bitartrate, sweetener: sucralose.

MCT poeder (palmvrij),
erwteneiwitisolaat, acacia vezels, plantaardige
olie (lijnzaad), maltodextrine, vitamine &
mineralenblend (trikaliumcitraat, dicalciumfosfaat,
kaliumchloride, maltodextrine, magnesiumoxide,
di-kaliumfosfaat, natriumascorbaat (vitamine
C), ijzerpyrofosfaat, dl-alfa-tocoferylacetaat
(vitamine e), zinksulfaat, foliumzuur, kaliumjodide,
nicotinamide, natriummolybdaat, natirumseleniet,
retinylacetaat (vitamine a), vitamine K1, calciumd-
pantothenaat, mangaansulfaat, d-biotine,
chroom-III-chloride, kopersulfaat, cyanocobalamine
(vitamine b12), ergocalciferol (vitamine d2),
pyridoxine hydrochloride (vitamine b6), riboflavine
(vitamine b2), thiamine (vitamine b1)), cacaopoeder,
natuurlijke aroma’s, verdikkingsmiddel:
xanthaangom, choline bitartrate, zoetstof: sucralose.

  per 100g per serving
Potassium (mg) 572 (28%) 400 (20%)
Chloride (mg) 229 (28%) 160 (20%)
Calcium (mg) 229 (28%) 160 (20%)
Phosphorus (mg) 199 (28%) 139 (20%)
Magnesium (mg) 107 (28%) 75 (20%)
Iron (mg) 4 (29%) 2.8 (20%)
Zinc (mg) 2.9 (29%) 2 (20%)
Copper (mg) 0.3 (29%) 0.2 (20%)
Manganese (mg) 0.6 (28%) 0.4 (20%)
Selenium (µg) 15.7 (28%) 11 (20%)
Chromium (µg) 11.4 (29%) 8 (20%)
Molybdenum (µg) 14.3 (28%) 10 (20%)
Iodine (µg) 43 (28%) 30 (20%)

So now there’s a new option, next to light, original or sports, you can now choose to go Keto. You could do this to try it once, or you integrate it in to a full keto diet. The keto shake is perfectly fit to replace your breakfast, given its energy source and vitamin/mineral source. Each shake gives you 20% of your daily amount of vitamins and minerals.

The keto shake is available in flavour for now (chocolate coconut), but when demand is high enough – we’ll definitely be expanding the flavours to a bigger extend!

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A few things you should know before starting your Keto diet!

Watch these things when you're starting Keto!

Starting a Keto diet or transferring to a Keto lifestyle can be challenging. One person handles it better than the other, which often has a lot to do with the way you currently live your life. It also has to do with the (positive or negative) influence of your surroundings and even with your aspirations as a master chef. Once you start changing your dietary patterns, there’s a few things you should keep an eye on.

1. The Keto Sickness; push through!

The Keto diet has many benefits, like weight loss, but also has downsides which you should prepare for. The ‘Keto Flu’ of Keto sickness! Briefly after starting your Keto journey, you’ll notice your body starts to change. You have to adjust to burning fats als primary source for energy, instead of carbohydrates (which used to be your main source of fuel). It depends on your body how heavily you’ll react to this change, but there is a chance you’ll get proper ill.

Primarily the first seven to ten days will wear you down the hardest. You might feel extremely tired, especially in the limbs. Things as simple as walking up the stairs will probably feel like too much effort. And then there’s the brain fog. Fun times? No! But, it’s just your body claiming its time that it needs to adjust to a different pace. Something your body is, biologically speaking, very good at – just not used to anymore: burning fats!

Very practical; do not plan too much “to-do’s”, and take it easy on exercising when starting with a Keto diet. Your body needs to rest whenever you can, just give it time. After that recovery, you’ll be astonished as to how much energy you have, as soon as the transformation is done.

2. Drink enough (water)

Once you start with keto, you’ll notice (especially in the beginning) a lot more toilet stops. Reason being is the decrease of carbohydrate storage in your body, which would previously require a lot of water. This is one of the reasons you lose a lot of weight in the beginning: you lose a lot of moisture. The ‘great start’ is however a great incentive to continue.

Prevent dehydration and make sure you at least drink 2 litres a day. Water is the purest source, but green tea, herbal tea, coffee or homemade vitamin water works well too. Just make sure you drink water next to your coffee.

3. Supplement with electrolytes

The moment you reach ketosis, your kidneys will excrete more water and more electrolytes. These minerals are highly important for a ton of bodily functions, such as: conduction of nerve impulses, moisture balancing or pulling and closing muscles altogether. Symptoms of a too low electrolyte presence are headaches, muscle aches (often in the calves) or a numb/tingling feeling in your limbs.

Which makes is extra important for you to keep track of your sodium and potassium intake, to make sure your body functions properly. This can easily be achieved by using tablet- or liquid-supplements. An alternative to this would be adding extra salt to your food or drinking a daily LoSalt mineral salt broth.

4. A bloodtest will give the best results

After a few weeks, you’re probably wondering; did I reach full ketosis or did I not? And if yes, how solid is my ketosis? There’s a few ways to determine if, and how well, your ketosis is. Ketones can be differentiated in to three different ones: acetone, beta-hydroxybutyrate and acetoacetate. They all have a different way of measuring the levels. Your three options are your breath, blood or urine.

Measuring through breath (acetone) can be done with the help of a ketone meter. This is a pretty reliable way to test your ketone levels.

The urine test is the last accurate of the three. You have to pee over a ‘keto-stick’ or you dip the stick into a jar of your urine. De difference in colour (from light pink to purple) tells you about the level of ketones in your body: the darker the colour, the higher the concentration of ketones is.

Measuring through means of blood is done with the help of a blood ketone meter, which in turn works the same as a glucose meter. Place a drop of blood on the measuring strip and within seconds you’ll see the amount of beta-hydroxybutyrate in your blood. This is the most reliable method, but a little more expensive than urine sampling.

Lots of work?

This might sounds as a lot of work and yes, in the beginning that might be the case. Experience teaches us that certain actions will be executed without thinking about it, once they are integrated in your habits. The measuring of your ketose values will become obsolete in the long run, by then you know how your body handles and reacts to it all. In short; push through the less fun stuff and soon you’ll profit from the benefits of your new Keto Lifestyle!

Maintaining a Keto diet and preparing the right meals can be tricky and time consuming. With Jake you can throw your worries out the window. Packed per meal, 100% vegan and a 30 days money-back guarantee.