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Introduction To Keto ?

Updated: May 3, 2018

What is keto diet?

  1. The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis.

  2. When our body is in a state of ketosis, the liver produces ketones which become the main energy source for the body and this all revolves around the consumption of fat.

  3. It's based around the premise that our body was designed to run more efficiently as a fat burner than a sugar burner.

When we eat something that is high in carbs (ex: any food made from grains like wheat or rice), our body will use glucose as preferred energy source and fat are stored instead. The objective of Keto diet is to train our body to stop relying on glucose and start relying on fat for energy.

This is the end goal of the keto diet. We don't enter ketosis by starving our body. We enter ketosis by starving our body of carbohydrates.

My own personal experience is when I'm in optimal ketosis, 1 have lots of energy as well as mental focus & clarity.

How To Do Keto Diet

Foods to Avoid

  • All Grains - rice, wheat, corn, quinoa, oats, cereal, barley etc

  • Sugar - honey, gula Melaka, sugar cane, brown sugar, white sugar, corn syrup

  • Fruit - apples, bananas, oranges, etc

  • Tubers - sweet potatoes, pumpkin, potato, yams

  • All Legumes

Foods to Eat

  • Meats, fish, grassfed-fed beef, lamb, goat, poultry, egg

  • Leafy Greens - kangkung, green mustard, spinach, cabbage, bak Choi, bitter-guard, cucumber, sayur manis, petal, bitterguard, ferns and all other green leafy vegetables.

  • Above ground vegetables - broccoli, cauliflower

  • High fat dairy - hard cheeses (brie), high fat/heavy cream, grass-fed butter (kerrygold) ( I didn't list milk as it has higher sugar/carbs content)

  • Nuts and seeds - macadamias, walnuts, sunflower seeds - in moderation

  • Avocado and berries - raspberries, blackberries, and other low glycemic impact berries.

  • Sweeteners - stevia, erythritol, swerve, monk fruit, and other low-carb sweeteners. I prefer lakanto which you can buy from caring pharmacy or online.

  • Other fats - coconut oil, coconutbutter, high-fat salad dressing (read nutrition labels for carbs/sugar content), low carbs mayonaise - I prefer Kew Pie (original), hollandaise sauce

To get the complete list of foods you can eat while on keto, check out our starter kit.

“Decide and just do it! Today is a good day to start keto”

#recipe #budget

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