Unless you’ve been living under a rock, you must have heard a lot of people raving about the Keto Diet which is enjoying its time under the spotlight as the diet du jour nowadays. Success stories abound about the efficacy of the keto diet when it comes to weight loss and boosting energy levels. Which leads us to the question; how does keto diet work?

The keto or ketogenic diet is an extremely low-carb diet which converts the body into a fat-burning machine. The term keto got coined as ketogenic diets make the body produce small energy molecules, to fuel the brain, called ‘ketones’. The body can utilize two energy sources to fuel the body – sugar and fat. On a low-carb diet, in the absence of blood sugar the body falls back on the alternative fuel source which is fat. Ketones are produced in the liver from fat. Hence, on a ketogenic diet the body resorts entirely on fat to fuel itself; burning off fat in the process.

Now that we know what’s going to help you get that beach bod, let’s see what wondrous food you must consume in order to squeeze into your monokini.

Ideally you need to stock your fridge with low-carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil. Stick to foods with fewer than 5% carbs which means no carby, starchy food.

What you should be eating:

Meat

If you spot organic meat from grass-fed animals, make a beeline for it, as it is the healthiest of the lot. Otherwise unprocessed meats are low carb and suitable for keto diets. Don’t pile on too much on your plate as keto is a high-fat diet and excessive protein turns into glucose.

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Fish and seafood

Take yourself for a fishing trip, all for your health of course, as wild caught fish are the best. If you’re not a fishing whiz, store bought fish works great too. Opt for salmon as it is a fatty fish.

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Eggs

Again, organic eggs are your best bet. Feel free to experiment with eggs – boiled, scrambled, omelets or sizzling in butter sunny side up. You can eat a considerable amount of eggs but maybe don’t binge on more than 36 eggs a day.

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Sauces and toppings

Since most of the calories in keto diet should come from fat, feel free to slather on butter or olive oil on your food. High fat sauces like Béarnaise sauce or garlic butter are delicious and helpful too. Fat is your ally in your quest to weight loss on a keto diet.

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Veggies that grow above ground

Leafy and green veggies are great accompaniments to your diet. Try to incorporate veggies like cauliflower, cabbage, avocado, broccoli and zucchini in your salads as they are good fat. You can toss them around in butter or drizzle generous amounts of olive oil on salads. It’s way healthier than regular diets as veggies replace pasta, rice and potatoes.

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High-fat dairy

Don’t shy away from fat in dairy. Bring on the butter and high-fat cheese. You can indulge in high-fat yogurt in moderation. Use heavy cream to whip up creamy rich keto delicacies. Avoid milk as one glass equals 15gm of carbs. No morning café lattes either as they’re around 18gm of carbs.

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Nuts

Avoid cashews as they’re high on carbs and go for macadamia or pecan nuts instead. Be careful while snacking on nuts as it’s easier to be crunching up too many unconsciously.

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Fluids

Water, water and more water

Put a spin on it – have it hot or chilled, sparkling or fat. Mix in some salt to combat with headaches that are part of ‘keto flu’.

Tea

Tea without sugar works best. You can go for black, green, mint or herbal tea.

Coffee

Yes, we know it’s difficult to get through a day without coffee in hand so adding a little milk or cream in is fine. For an extra kick of energy from fat, mix in some butter and coconut oil in the coffee.

Bone broth

Bone broth is hydrating and full of nutrients and electrolytes. Some butter in it will give you bonus energy.

And no matter what, stay strong in the face of carbs temptation. Happy dieting!

Consult Dietician Now!

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