The Ketogenic diet, or Keto for short, has become a buzzword in the world of nutrition. This diet has gained immense popularity, with keto-friendly snacks filling store shelves and sparking conversations among health enthusiasts.
Disclaimer: The content is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.
Understanding Keto
At its core, the Keto diet is a low-carb, high-fat diet, which drastically reduces carbohydrate intake and replaces it with fat. This shift puts your body into a state called ketosis, where fat, instead of carbs, becomes the primary source of energy. A typical Keto diet comprises approximately 65-75% fat, 20-30% protein, and a mere 5% carbs. Foods like avocados, eggs, and bun-less cheeseburgers become staples.
The Science behind Keto
The goal of the Keto diet is to maintain a state of ketosis. In this metabolic state, the body breaks down fat into ketones to use as energy, a change from relying on sugar from carbohydrates. This method was initially designed to help with certain health conditions and has claims of potential benefits for cancer and respiratory illnesses treatment.
Weight loss and Keto
While the Keto diet is known for aiding weight loss, studies suggest that when it comes to shedding pounds, it's about calories in versus calories out. Keto has been shown to be no more effective than other diets when calorie intake is matched. However, its advantage lies in often resulting in less hunger.
Health benefits beyond weight loss
The Keto diet is particularly beneficial for those with type 2 diabetes or prediabetes, improving insulin sensitivity and promoting fat loss. It may also offer benefits for various metabolic, neurological, or insulin-related diseases.
Keto Diet: A sample menu
Apart from the main focus being on protein and fat, vegetables are also a vital part of the Keto diet, and snacks can include meat, cheese, olives, nuts, and dark chocolate. Here's an example of what to eat in a day whilst on the Keto diet:
Monday: Breakfast of veggie and egg muffins; chicken salad lunch; salmon and asparagus dinner.
Tuesday: Omelette breakfast; almond milk smoothie lunch; cheese-shell tacos for dinner.
Wednesday: Chia pudding for breakfast; avocado shrimp salad lunch; pork chops dinner.
Tips for Success on Keto
Food labels: Learn to understand and check the fat, carbs, and fiber content in food labels.
Meal planning: Plan your meals in advance to save time and ensure diet adherence.
Keto recipes and resources: Utilise food blogs, apps, and cookbooks for Keto-friendly recipes and meal ideas.
Meal delivery services: Consider Keto-friendly meal delivery for convenience.
Frozen keto meals: For busy days, healthy frozen keto meals can be a lifesaver.
Social gatherings: Bring your own food to social events to stick to your meal plan.
The bottom line
The Keto diet is much more than just meat and fat. It's a diverse diet that emphasises whole foods and avoids processed ones. For those starting out, it's crucial to familiarise yourself with Keto principles, plan your meals, and maybe even consult a healthcare professional. Whether you’re looking to lose weight, improve your health, or explore a new dietary lifestyle, the Keto diet offers an intriguing and potentially beneficial option.
