Introduction To Keto ?
Updated: May 3, 2018
What is keto diet?
The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis.
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.
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
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”