The Ketogenic (Keto) diet: A high fat, super low carbohydrate and lower, but moderate protein diet.
Why do Keto? To get into Ketosis, which means restricting carbohydrates so your body uses fat for fuel instead of glucose.
How do you know when you're in ketosis? Early signs include fatigue, ‘Keto breath’ and decreased appetite. The easiest way to make sure is with a blood-testing meter - your reading will show a minimum of 0.5nmol/L of BHB.
Should anyone avoid a Keto diet? If you have kidney damage, at risk of heart disease, or if you have type 1 diabetes, then keto isn't suitable for you. SIf you have liver or pancreatic conditions, or have had your gallbladder removed, it's a no to Keto. If you’re pregnant or nursing, then it's advised to wait until you get the OK from your doctor.
What are the macronutrients for Keto?
On average, a Keto diet is normally 70% fats, 25% protein, and 5% carbohydrates. If eating 2,000 calories, this is approximately 155g of fat, 25g of carbs, and 125g of fat. The easiest way to keep track of it is via a tracking tool like MyFitnessPal.
Does fibre count as carbs on Keto? For most Keto lovers, they do not count the fibre, so you can have plenty of low-sugar vegetables to support your gut health.
What can I eat?
- Fats and oils: e.g. coconut oil, olive oil, butter, heavy cream animal fats.
- Meats, especially high fat meats: chicken thighs, salmon, pork ribs, eggs, scotch fillet.
- Low-carbohydrate fruits: small amounts of berries, coconuts, avocado.
- Above-ground vegetables
- Low-carb sweeteners: e.g. xylitol, stevia, erythritol.
- Low-carb milk, teas, black coffee, Keto coffee, bulletproof coffee, bone broth
- Herbs and spices
What should I avoid?
- Anything high-carb!
- Bread, rice, pasta, cereals
- High sugar fruits are out
- Limit below-ground vegetables (e.g. potatoes)
- Sauces that contain sugar: e.g. ketchup and BBQ sauce
- Sugary drinks and high-sugar alcoholic beverages
Here's what a day of Keto could look like:
Breakfast: Scrambled eggs with butter, half an avocado and spinach
Lunch: A high-fat, keto smoothie using Coffee Creamer by Locako, coconut milk, peanut butter and blueberries
Dinner: Keto-style fish and chips
Snacks: Carb Less Delight Bar by Horleys
If you’re starting a Keto diet as a beginner, do as much research as you can to make sure you're doing it properly. It's all about staying in ketosis! It may be difficult in the beginning, but the potential benefits are worth it. If you're struggling to
If you find the Keto diet gives you the results you were after, and you feel better than you did before, you might find this is more than enough to keep you going!