The ketogenic diet, or keto diet for short, is a low-carbohydrate, high-fat diet. Its main principle is to drastically reduce carbohydrate intake and replace it with fat, forcing the body into a state called ketosis. In this state, the body starts utilising fat as its primary energy source instead of carbohydrates.
When carbohydrates are limited, the body starts breaking down stored fat into molecules called ketones, which are then used for fuel. This metabolic process can lead to weight loss as the body burns its fat stores.
Research suggests that the keto diet may help with weight loss, as it can decrease appetite, increase satiety, and enhance fat burning. However, its effectiveness may vary for individuals, and long-term adherence can be challenging. Read on as we share tips to keep in mind when following the keto diet and who should and shouldn’t follow it.
1. Understand the basics
Familiarise yourself with the fundamental principles of the keto diet, which involves reducing your carbohydrate intake and increasing your fat consumption.
2. Calculate your macronutrient ratios
Determine the appropriate macronutrient ratios for your specific needs. This typically entails consuming around 70-75% of your calories from fat, 20-25% from protein, and 5-10% from carbs.
3. Choose healthy fats
Opt for healthy fats like avocados, nuts, seeds, olive oil, and coconut oil. Avoid trans fats and heavily processed oils.
4. Focus on quality proteins
Aim for high-quality proteins such as lean meats, poultry, fish, eggs, and plant-based sources like tofu and tempeh.
5. Monitor carb intake
Strictly limit your daily carbohydrate intake to approximately 20-50 grams to maintain ketosis. Focus on consuming low-carb vegetables and fruits.
6. Stay hydrated
Drink plenty of water throughout the day to support digestion, metabolism, and overall health.
7. Include fibre
Incorporate fibre-rich foods like vegetables, berries, chia seeds, and flaxseed to maintain regular bowel movements and promote gut health.
8. Be mindful of hidden carbohydrates
Many packaged foods may contain hidden carbs, so read labels carefully…