A ketogenic diet is essentially a very strict high-fat, moderate-protein and low-carb diet. When you cut down on your carbohydrate intake, your body eventually enters a state known as ketosis.  

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Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. The body then produces ketones, which are acids your body can use as fuel. This is very much an individualised process, and it may work differently for different people.  

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Ketosis occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells. This involves cutting out foods like bread, pasta, rice and sugar, so you take in less than 50g of carbohydrates per day. The standard keto diet is usually made up of 55 – 60% fat, 30 – 35% protein and 5 – 10% carbohydrates.

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This involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. However, it is also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

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Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.  The keto diet is generally regarded as a more sustainable weight loss plan as fats and protein are known to increase satiety levels, keeping you feeling full and satisfied for a longer period of time.

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Ketones provide an alternative fuel for your body and brain functions, without making you feel like you're starving yourself. This way, you don't experience the increase in ghrelin, the ‘hunger hormone’ that signals your brain to eat, so the diet is easier to maintain.

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If you follow the basic principles of the diet, you will be eating mostly fats and some proteins, such as:

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Nuts and seeds

Nuts and seeds are high in fat, low in carbs and have a moderate amount of protein. They are also high in fibre and magnesium. Regular nut consumption like almonds, cashews, macademia, pecans, walnuts etc are associated with a reduced risk of heart disease and certain cancers. While all nuts and seeds are generally low in carbs, there is a variation between the different types.

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Avocado

Avocados are one of the best keto diet foods to choose. They are low in carbs but full of other nutrients. One-half of a medium avocado contains 9 grams of total carbs, of which 7 grams are fibre. 

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They are also high in potassium which help in blood pressure control and ensures proper function of the muscles and nerves. However, people with existing kidney and heart problems should limit foods high in potassium.

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Olive and coconut oils

Olive and coconut oils are particularly preferred in the keto diet owing to their unique properties. Coconut oil contains medium-chain triglycerides (MCTs) that are directly taken up by the liver and converted to ketones. Coconut oil contains no carbohydrates and is low in fat. Olive oil is rich in oleic acid, a monounsaturated fat that helps to reduce bad LDL blood cholesterol, and vitamin E. Extra-virgin olive oil is also high in phenols, a type of antioxidants that also protect the heart by decreasing inflammation and improving artery function. Olive oil is a pure fat source; it contains 14 grams of fat per tablespoon and no carbs.

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Butter and cream

Butter and cream are almost carb-free and contain conjugated linoleic acid (CLA), which is the fatty acid that may be associated with fat loss. However, according to research, the effect is small. Butter and cream that come from grass-fed cows are particularly beneficial as they are higher in omega-3 fatty acids, CLA, beta-carotene, vitamins A, D, E and K, and butyrate than those obtained from grain-fed cow.

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Cheese and yoghurt

Cheese of all types are very low in carbs and high in fat. One serving size (28 grams) of cheese contains about 5 grams of fat, 7 grams of protein and 20% of the recommended dietary intake for calcium.

 

 

 

 

 

 

 

 

 

 

 

 

 

Studies have also shown that daily cheese consumption increases muscle mass and strength over time.

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Meats and poultry

Meat and poultry are carb-free and a great source of high-quality protein. They are also rich in B vitamins and minerals such as iron selenium, and zinc.

 

 

 

 

 

 

 

 

 

 

 

 

 

Meat from grass-fed animals is preferred to those from grain-fed as they contain higher amounts of omega-3 fats, CLA, and antioxidants.

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Fish and shellfish

Fish are carb-free but rich in B vitamins and selenium. Salmon, sardines, mackerel, tuna and other oily fish are rich in omega-3 fatty acids that help to reduce risk of developing cardiovascular disease, metabolic syndrome and diabetes in people who are overweight or obese.

 

 

 

 

 

 

 

 

 

 

 

Shellfish are also recommended on the keto diet although they might not be entirely carb-free. Some shellfish such as prawns and most crabs contain no carbs, while others including, squid, oysters, octopus, clams, and mussels contain between 3 – 7 grams of carbs for every 100 grams.

 

Eggs

Eggs are often a staple in the keto diet as they are very low in carbs, a good source of protein and fat, filling, and very versatile. They also contain antioxidants such as lutein and zeaxanthin in the egg yolk that are beneficial for eye health.

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Low-carb vegetables

Vegetables that are non-starchy are rich in fibre, the type of carb that the body does not digest and absorb. This makes the net carb count of non-starchy vegetables range from only 1 – 8 grams per cup. Examples of low-carb veggies include leafy greens such as spinach, broccoli, cauliflower, tomatoes, asparagus, and kale.

 

 

 

 

 

 

 

 

 

 

 

These veggies are also high in antioxidants, vitamin C, and generally nutritious.

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Mushrooms

Mushrooms are an excellent addition to the keto diet as they have an almost negligible content of carbs but are full of other nutrients such as B and D vitamins, potassium, and selenium. They have also been shown to have potent anti-inflammatory properties.

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Berries

While most fruits are often excluded in the keto diet due to their high carb content, berries are an exception as they are low in carb and high in fibre.  

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One cup of the fruits such as, blackberries, blueberries, raspberries, and strawberries contain between 6 –18 grams of net carbs. Berries also have significant amounts of antioxidants that help to reduce inflammation and protect against disease.

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Dark chocolate

Dark chocolate can be a delicious addition to the keto diet. They not only taste good but are also rich in antioxidants called flavonols, which may have a role in lowering blood pressure and keeping arteries healthy.

 

 

 

 

 

 

 

 

 

 

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Opt for chocolates with at least 70% cocoa solids. One serving of 70 – 85% dark chocolate (28 grams) contains 3 –10 grams of net carbs and 12 grams of fat.

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What are some health benefits of the keto diet?

 

Researchers and keto diet enthusiasts attribute several health benefits to the keto lifestyle, including:

 

Blood glucose control

Carbs are the main contributors of blood sugars. The consumption of very low amounts of carbs eliminates large rises in blood sugar levels. Studies have shown that keto diets are effective at reducing HbA1c, which is the long-term measure of blood glucose control.

 

Improved blood pressure levels

Reduction of blood pressure have been observed in people who are overweight or with type 2 diabetes on keto diets.

 

Induces satiety

Keto diets are effective at reducing appetite and cravings, promoting feelings of fullness, and reducing preference for sugary foods. In a state of ketosis, the body gets used to obtaining energy from breaking down body fat. it is an effective way to lose weight and lower risk factors for disease.

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While there may be health benefits to the keto diet, it is best to speak to your doctor or dietitian before embarking on any extreme changes to your food intake and lifestyle. 

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