What is a Keto Diet?

To clarify a common misconception.. 

 

Keto is NOT just about eating eggs ! 

If it was, we'd all go crazy and never last more than a day or maybe two on the Keto Diet. 

The ketogenic diet is a high fat, adequate protein, low carbohydrate diet. The reductions of carbs in the Keto diet forces the body to burn fats rather than carbohydrates, this is known as ketosis. 

There are a number of different types of Keto diets, so make sure you investigate which is best for you based on what outcome you're looking for i.e. lowering blood sugar, weight loss, health management etc. Check out this link for some of the options. 

What are the health benefits of a Keto Diet?

Studies have show following a Ketogenic diet may be linked to: 

  • Weight loss
  • Lower blood sugar and insulin levels
  • Health improvement 

Benefits against: 

  • Diabetes
  • Cancer
  • Epilepsy
  • Alzheimer's
  • Parkinson's

Examples of what can I eat on a Keto diet?

  • Meat: i.e steak, chicken, pork, ham, bacon, sausage, turkey
  • Fish of the fatty variety i.e. mackerel, tuna, salmon, trout
  • Eggs 
  • Cheese, Butter & Cream: take a miss on those low fat options & go straight for the full fat ones! 
  • Vegetables (low carb options) i.e. brocolli, cauliflower, peppers, greens, kale, spinach, asparagus, onions, courgettes, squash, mushrooms etc 
  • Salad Items: tomato, avocado, lettuce, beetroot, celery etc
  • Nuts & Seeds: walnuts, almonds, chia seeds, pumpkin seeds, peanuts, pine nuts etc

Examples of what to avoid eating on a Keto diet?

  • Sugary Foods i.e. fizzy drinks, smoothies, cake, icecream, sweets etc (including sugar free foods like sweeteners, puddings etc)
  • Alcohol 
  • Grains i.e. wheat, rice, pasta, cereal
  • Legumes i.e. lentils, kidney beans, chickpeas etc
  • Root vegetables i.e. potato, parsnips, carrots etc
  • Fruit - pretty much everything except small amounts of berries
  • Sauces: Ketchup, Teriyaki, BBQ etc including low fat salad dressings, mayo 

Don't panic after reading the 'avoid' list, we have plenty of Keto Diet and Keto friendly snacks & food for you:

Calculating Net Carbs

There are massive debates on how this should be done and how helpful it actually is.. the only real 'teller' is whether or not you're reaching your health goals. 

If this means you count Net Carbs or count Total Carbs or just change the way you eat, you just need to monitor you own response to the foods you consume. 

NET CARBS = Carbs that are absorbed into your body. One example of how Net Carbs can be calculated can be seen in the adjacent picture, but there are many different methods of Net Carb calculations. 

O-Food at Home:

Some examples of the Keto snacks and meals we have at home..