Basic Keto principles… Part 2

This particular way of eating also known as the Keto diet is based on 3 main principles. High fat, low carb, and moderate protein intake. Now don’t get too hung up on percentages, don’t count your calories, I tend not to get bogged down with the nitty gritty percentages just be roughly aware of your intake.

You want to be loosely aiming for 70-80% fat, 20% protein and just 5-10% carbohydrates (If that sounds like too little protein for you don’t forget we can get wonderful plant sources from leafy greens!)  It sounds overwhelming and you’re probably thinking I need more carbs than that!? The truth is we don’t really… We are programmed into thinking carbohydrates included in every meal are good and the source of energy but it can be quite the opposite often slowing us down and making us feel sluggish.

 

It is a way of eating where the majority of your calories come from fat and protein in the form of lean organic meats, nuts, seeds, eggs, cruciferous veggies and leafy greens, some fruits, fatty fish, healthy oils (olive/coconut). There is a limit to root veggies, sweet fruits, pastries, flours, breads, pastas, grains, sugar, pulses, beans and processed/fried foods. This is a fantastic method for those looking to lose a little weight or maintain a healthy weight due its ability to support insulin in the body. It is also brilliant for brain fog and energy.

The theory behind keto & the reason many people use it for fat loss is that by restricting carbohydrates your body will eventually reach a state of ketosis – A metabolic state whereby your body burns fat for energy. This is what keto means. This way of eating aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (those wholegrains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from your stored fat. Sounds simple enough? Ketosis can only occur when carbohydrates are kept at very low levels approx. 30g per day.  So an example of this maybe a banana as this is 27g, ½ cup of steamed brown rice 22g. As you can see the margin for carbss is small.