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How to start a Keto diet

Want to be able to eat a big fat juicy steak with garlic butter and still strip off body fat? 👀 Then you need to check out the keto diet!

'Keto' stands for 'Ketogenic' and the aim of the ketogenic diet is to send your body into a state of ketosis by consuming a very strict low-carb diet. Normally our bodies use the glucose from carbohydrate foods for energy but in the absence of glucose, a process called ketosis starts. Instead of burning carbohydrates as the body's main fuel source, the body turns to burning fat and when we don't consume carbohydrates, the liver breaks down fat stores in order to produce energy. 

The result? You can lose weight and also control your blood sugars! 

Don't just want to take my word for it? Here’s what a meta-analysis of thirteen randomized controlled trials published in the British Journal of Nutrition concluded:[29]

“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”

That’s right ... Those who followed a keto diet lost more fat while eating tasty foods like bacon, scrambled eggs, BBQ wings, and ribs!

1. Where do I start?!

Before starting a keto diet it is a good idea to start introducing more liver-supportive foods such as garlic and onions and try to reduce your sugar, alcohol and caffeine intake. 

2. What can I eat?!

A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

Low carb foods should be a plenty such as ...

  • Low carb veggies e.g. leafy greens
  • High fat meats e.g. red meat / steak / ham / sausage / bacon / chicken and turkey
  • Fish / Seafood e.g. salmon / trout / tuna and mackerel
  • Oils e.g. olive oil / coconut oil
  • Nuts & seeds
  • High fat dairy e.g. cheese / Greek yogurt / butter / cream
  • Avocados
  • Eggs 
  • Berries 
  • Dark chocolate & cocoa powder
  • Olives
  • Herbs & spices

3. What foods should I avoid?

High carb foods should be avoided such as...

  • Bread
  • Pasta
  • Rice
  • Most baked goods 
  • Potatoes 
  • Root vegetables
  • Most fruits

4. Water intake - stay hydrated!

It is recommended to ensure you are drinking 2-3 litres water per day. This can aid weight loss, reduce fatigue, improve energy, aid digestion and contribute towards a better mood and healthier skin.

Are there other benefits that don't just include weight loss?

YES! Plenty!

Many people report:

  • Appetite suppression - it’s been suggested that this hunger reduction may be due to an increased protein and vegetable intake, along with alterations to the body’s hunger hormones and the ketones themselves may also affect your brain to reduce appetite.
  • Increased focus & energy long term - Ketones are an extremely potent fuel source for your brain and have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss. Long-term ketogenic dieters often report increased clarity and improved brain function. Eliminating carbohydrates can also help control and stabilize blood sugar levels. This may further increase focus and improve brain function.

I know what you're thinking ... I might need a little help to get started ... YOU'RE IN LUCK! ... The Skinny Food Co have come up with LOTS of ways that you can enjoy great tasting food on the keto diet and STILL reach your goals! We have a whole category of yummy goodies to keep you on track with your keto diet goals! From shakes, to protein powder, to snacks, to bars, to cookies, to jam, to peanut butter ... we have it ALL!

 

 

 

Search our Keto Product range: https://skinnyfoodco.co.za/ collections/keto-products

Please remember that before starting any new diet, always ensure you consult your doctor first. 

Credit: The Skinny Food Co - UK