Taking KETO to the next level


probiotics and mood

The KETOGENIC diet can be a really effective way of getting rid of excess body weight and has become increasingly popular lately.   It has however been around for many years and has been used by Medical Professionals to tackle specific issues like epilepsy and even alzheimers – so it’s not really a new found fad and it does have some medical foundation.

The basics:

  • Minimise CARBS to a maximum of 5% of food per day
  • Increase GOOD FAT – to 70% of food per day
  • Include a moderate amount of protein, approx 25% per day

You can boost the efficacy of the KETO diet by introducing some of the basic tenets of a GUT HEALTHLY lifestyle – increasing fibre consumption; taking regular exercise; getting enough sleep; managing stress and introducing intermittent fasting.  You can read about this in each of the Troo Gut Health Pillars.


How Does KETO Work?

Usually our body uses carbohyrdates as the source of energy. Our bodies burn these carbs from the food we consume to meet the demands of everyday life, activity and exercise. If we reduce or restrict our carbohydrate consumption our body is forced to look for another source of fuel – it changes from carbs to fat.  This move us to a different metabolic state called ‘ketosis’.

probiotics and mood

Whilst the KETO diet may seem to many to be restrictive, there are many foods you can enjoy:

  • Salmon and other oily fish
  • Cheese – Halloumi, Paneer, Mozzarella, Parmesan, Brie
  • Avocado
  • Eggs – boiled, poached, fried, omelette, baked
  • Chicken, especially the dark meat
  • Oils – coconut, olive
  • Nuts & seeds and berries
  • Butter & cream – though keep an eye on that saturated fat!
probiotics and mood

There are very clear foods that you need to avoid:

  • Bread, buns, rolls, pasta, rice, potatoes
  • Processed meats – bacon, sausages, pepperoni
  • Processed foods – pizza, ready meals, cereals
  • Breaded meat – chicken nuggets, fish fingers, goujons
  • Sweet treats – cakes, biscuits, cakes
  • Sweet, carby fruit – apples, banana, cherries
  • Fizzy, sugary drinks
  • Condiments like ketchup, BBQ sauce, sweet chilli sauce

How can Troo move KETO to the next level? 

As well as encouraging you to adopt the gut health pillars into any diet, we are all about FIBRE.  Fibre specifically can move ketosis on to another level by helping in 6 key ways:

  1. Speeding up your metabolism
  2. Helping balance your hormones and that drive to eat
  3. Keeping you feeling fuller for longer
  4. Managing blood glucose levels avoiding any spikes
  5. Helping prevent cholesterol increases
  6. Managing and preventing constipation

However it can be really hard to consume enough fibre when you are not eating carbs – they often go hand in hand.  This is where Troo Spoonful of Fibre Inulin Syrup can help.  At 65% soluble fibre and only 9.5% carbs it can help you plug that fibre gap and get you to the required 30g of fibre per day.

Help with Hydration

Hydration is often another issue when you are on the KETO diet – so you can combine the two.  Adding a spoonful of Troo Pure Fibre Syrup to water or some chocolate Fibre Syrup to milk or cream can make a delicious milkshake or hot chocolate.   This will also prevent any other potential issues with bowel movements.

Green salad vegetables can also help with this – think celery, cucumber, crunchy leaves.  They all contribute water as well as vitamins and minerals and of course a little fibre.


Many people raise concerns about the long term viability of the KETO diet as a sustainable diet as it misses out on some of the key nutrients that our bodies need to survive.  However, by adopting a FIBRE RICH / GUT HEALTHY approach to KETO not only does it make the diet itself more effective, it also makes the lifestyle a viable long term option.

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