Golden Keto
At Oro Valentio, everything might seem to be about being “Golden.” Oro Valentio’s use of gold serves as more than just a visual and philosophical statement of its golden standard of value in connection with purity, quality, quantity, and rarity. The gold also represents the fact that at the heart of Oro Valentio is Independent Integration Systems Engineering (XSE) which is systems engineering for the strength, integrity and advancement of the human. As engineering has been said to be an entwining of creativity and science, so too, can it be declared as foundational in excellent food and recipe development and production. Oro Valentio’s mission of engineering cuisine that is not only appealing and appetizing, but also designed to build strength and support health and vitality, aligns with the purpose of XSE, which also uses gold to symbolize integrity, strength, and advancement.
Golden Keto is Keto Done Right
What Is the Keto Diet, Really?
At its core, the ketogenic diet drastically reduces carbohydrate intake (typically under 20–50g per day) and increases fat intake to shift the body into a metabolic state called ketosis. In ketosis, the body starts burning fat for fuel instead of carbs, which can: Stabilize blood sugar and insulin levels, Increase energy and mental clarity, Promote fat loss, especially around the abdomen, Support hormone balance and reduce inflammation
Why it is so important to stick with it
Inconsistent Carbs = No Ketosis
If you “mix in” carbs here and there, your body never fully enters or stays in ketosis. This leaves you stuck in a metabolic limbo:
You’re too low on carbs for stable energy
But not in ketosis to burn fat efficiently
Result: fatigue, cravings, irritability, and stalled progress
Even small cheat meals with bread, pasta, sugar, or high-carb fruits can throw you out of ketosis for days.
The kind of fat Matters
Yes, keto is a high-fat diet—but not any fats.
Stick with:
🥑 Avocados & avocado oil
🫒 Olive oil
🧈 Grass-fed butter or ghee
🐟 Fatty fish (like salmon, sardines)
🥥 Coconut oil & MCT oil
🌰 Nuts & seeds (moderate)
Avoid:
🚫 Vegetable oils (canola, soybean, corn)
🚫 Margarine or hydrogenated fats
These bad fats are pro-inflammatory and damage mitochondria, which defeats the purpose of trying to reset and heal your system.
Consistency and Balance
Blood Sugar & Hormone Balance
Going in and out of keto disrupts blood sugar regulation and keeps insulin levels unstable. If you’re doing keto for a reset—maybe to support:
Weight loss
Hormone balance
Mental clarity
Gut healing
Inflammation reduction
—then consistency is key to getting those benefits. Even small cheats can trigger:
Cravings
Energy crashes
Mood swings
Bloating or digestive issues
Dirty is Not Golden
Clean Keto vs Dirty Keto
“Dirty keto” (high-fat but low-quality) may still technically get you into ketosis, but it increases toxic load and works against your body’s healing.
If you’re doing keto to reset, go clean:
Prioritize organic, pasture-raised, wild-caught options
Limit processed keto snacks and sweeteners
Focus on real, whole foods
The Golden Baseline
If you’re committing to keto as a temporary reset, think of it as a healing protocol, not a casual diet. Sticking to it fully:
Allows your metabolism to shift into fat-burning mode
Gives your body the time it needs to adapt and heal
Avoids the stress and confusion of mixed fuel sources
Maximizes physical, mental, and hormonal benefits
Keto Diet Enhancers
Electrolytes (Absolutely Essential)
When you reduce carbs, your insulin levels drop—this causes the kidneys to flush sodium, potassium, and magnesium, which can lead to the dreaded keto flu (headaches, fatigue, cramps, dizziness).
Supplements to take:
Sodium: 2–4g/day (Himalayan or sea salt on food or in water)
Potassium: 1–2g/day (potassium citrate powder or via foods like avocado, spinach)
Magnesium: 300–500mg/day (magnesium glycinate or citrate for absorption)
Tip: Add a pinch of salt and lemon to water first thing in the morning.
Healthy Oil Supplements
MCT Oil or Powder (Medium-Chain Triglycerides)
Provides fast, clean fuel for the brain and body—especially helpful in early keto before your body efficiently produces ketones.
Increases mental clarity
Reduces keto flu
Supports energy for workouts or fasting
Start slow (½ tsp) and work up to avoid digestive upset.
Omega-3s (from Fish Oil or Algae)
Why? Balances inflammation from omega-6 fats, supports heart health, hormones, and brain clarity.
Look for:
Triglyceride form fish oil
EPA + DHA dosage: at least 1000–2000 mg/day
Or eat wild salmon, sardines, mackerel 3x/week.
Proteins & Vitamins
Collagen Peptides or Bone Broth Protein
Helps support skin, joints, bones, and gut lining—important on a clean keto diet, especially with intermittent fasting or lower-protein days. Just add to your smoothies, soups or broth-based dishes. Bonus: Bone broth naturally contains electrolytes and amino acids.
Vitamin D3 + K2
Many people are deficient. Vitamin D is vital for immunity, hormones, and energy—especially with a higher-fat diet, which improves absorption.
D3: 2000–5000 IU/day
Always pair with K2 (MK-7) to help calcium get into bones (not arteries)
Enzymes & Adaptogens
Digestive Enzymes & Bile Support
A sudden increase in fat can be hard to digest, especially if you’ve had gallbladder issues or low stomach acid.
Look for:
Lipase (fat-digesting enzyme)
Ox bile (especially if gallbladder removed or sluggish)
HCl with pepsin (if prone to bloating or acid reflux)
Adaptogens (Optional but Supportive)
Help your body adapt to stress, balance cortisol, and support energy. Options include: Ashwagandha, Rhodiola rosea, Holy basil, Maca root (especially helpful for hormones and libido)
Additional Options Based on Your Goals
| Goal | Supplement |
|---|---|
| Energy | CoQ10, Acetyl-L-Carnitine |
| Fat loss | Green tea extract, Berberine, Chromium |
| Brain clarity | Lion’s Mane, Alpha-GPC |
| Hormone balance | Zinc, Selenium, Magnesium, Vitamin B6 |
Top Dangers of the Keto Diet
The keto diet can be incredibly powerful when done right, but it’s not without potential dangers or side effects, especially if it’s poorly planned or done long-term without appropriate guidance. Here’s a breakdown of the key risks and how to avoid them:
1. 🔄 Keto Flu (Short-Term Side Effects)
What it is: When first starting keto, your body goes through a metabolic shift from burning glucose to burning fat. This can cause flu-like symptoms:
Fatigue
Headaches
Dizziness
Irritability
Nausea
Muscle cramps
Why it happens: Loss of electrolytes and dehydration as insulin levels drop
✅ Prevention:
Stay hydrated
Take electrolytes (sodium, potassium, magnesium)
Ease into keto over a few days if needed
2. 🩺 Nutrient Deficiencies
Risk: Cutting out fruits, grains, and some vegetables can result in deficiencies in:
Magnesium
Potassium
Fiber
B vitamins
Vitamin C
Selenium
✅ Prevention:
Eat a variety of low-carb vegetables (leafy greens, cruciferous veggies)
Supplement wisely
Include seeds, nuts, avocado, and organ meats if possible
3. 💩 Digestive Issues
Common problems:
Constipation (due to low fiber and dehydration)
Bloating or indigestion (especially if fat digestion is impaired)
✅ Prevention:
Increase fiber via low-carb veggies, chia, flax, or psyllium husk
Use digestive enzymes or bile support
Drink plenty of water
4. ❤️ Increased LDL (“Bad”) Cholesterol for Some People
Why it matters: While many people see improved cholesterol profiles, a subset of people—especially “lean mass hyper-responders”—may see:
Elevated total cholesterol
Increased LDL particle count
✅ Solution:
Focus on monounsaturated fats (olive oil, avocado) over excessive saturated fat
Monitor bloodwork
Consider cycling keto or reintroducing complex carbs
5. 🧠 Mood or Mental Effects
Some people experience:
Irritability
Brain fog (especially early on or if electrolytes are low)
Anxiety (due to reduced serotonin-precursor foods)
✅ Tip:
Ensure adequate protein for neurotransmitter support
Eat omega-3-rich foods
Add adaptogens if needed
6. 🧬 Hormonal Disruption (especially in women)
In some women, prolonged keto with too little carbs or calories can:
Disrupt menstrual cycles
Cause fatigue or thyroid slowdown
Lower leptin and reproductive hormone levels
✅ Solution:
Don’t under-eat
Consider targeted carb cycling (e.g., higher carbs 1–2x/week)
Use clean, whole-food keto rather than restrictive, dirty keto
7. 🫀 Heart Rhythm Irregularities
Why it happens: Electrolyte imbalances or too-low potassium/magnesium
✅ Prevention:
Keep electrolytes consistent
Monitor symptoms like palpitations, fatigue, or weakness
8. 💥 Yo-Yo Dieting Risks
Going on and off keto frequently (or “dirty keto” habits) can:
Stress your metabolism
Disrupt blood sugar regulation
Create food obsession or disordered eating patterns
✅ Best Practice:
Commit to a well-planned cycle (e.g., 30–90 days)
Use keto as a tool, not a permanent solution for all people
Transition out of it with whole-food, low-glycemic carbs
🔎 Is Keto Dangerous Long-Term?
Not inherently—but context matters. For certain people (especially with medical conditions like diabetes or epilepsy), it can be therapeutic. For others, long-term strict keto without diversity in the diet can lead to issues.
✅ Best Candidates for Keto:
Insulin-resistant individuals
People with metabolic syndrome
Individuals looking to reset inflammation
Short-term fat loss and energy reboot
