Keto at a Glance
The keto diet is very popular at present and for good reason. This type of diet can be very effective for fat loss. Keto is based on high fat, low carb and moderate protein. Helps keep your blood sugar levels stable and can be very effective for Fat Loss. This diet if done correctly will place your body into ketosis, instead of using glucose for energy your body will use fat.
What about carbs?
Carbohydrate intake needs to be very low, no more than 5% of your daily caloric requirements. Where does your energy come from if you’re eating low carbs?? Well that is where the high fat comes in, approximately 75% of your daily caloric requirements comes from fat intake and roughly 20% protein.
How does keto work for fat loss?
When the body is starved of glucose (sugar) your liver will convert body-fat and fat from food into energy. Ketones are produced as part of the conversion process, they are a type of acid that gets sent out into the bloodstream picked up by body tissue and used for energy and excess ketones are passed out via urine. Ketones are also an indicator of fat being used as the body’s primary source of energy.
The more fuel required the more ketones produced, the consistent production of ketones means consistent utilisation of fat stores.
What about the hunger?
Our body has particular hormones that influence hunger, when the body is in ketosis the ketones will aid in controlling these hunger influencing hormones. On top of that, fat itself is satiating, meaning it will help you feel full for longer. This will also keep you from reaching for those quick fix sugary snacks throughout the day.
What you CAN eat
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: Such as salmon, trout, tuna and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
What NOT to eat
- Whole and processed grains
- Lollies and baked goods
- Fruit juices and sugary soft drinks
- Refined sugars
- Starches like potatoes, bread, and pasta
- Beans and legumes
It all sounds a bit counterintuitive really, eating high fats for the purpose of fat loss, but once you understand the basics it makes total sense and can be a fast, effective pathway to losing that unwanted body fat.