The ketogenic (keto) diet has made headlines lately. If you’ve been wondering how to eat keto, and whether it’s the best way to burn fat and tone your body, read the following guide. This briefing from the curious team at foodpanda magazine will answer any questions you may have, and help you plan the best keto menus to suit your body clock.
What is the keto diet?
The keto diet is a low-carb, high-fat eating regime that works by turning the body’s stored fats into glucose. It became popular following the immense success of low/zero carb food regimes such as the Atkins Diet. The standout feature of eating the keto way is the diet’s high fat intake (approx. 70%-80%).
Although it may seem new, the keto diet has actually been around for centuries. The diet was a recommended treatment for diabetes back in the 19th century, and has been prescribed since the 1920s for children with epilepsy.
How can I lose weight and tone up if I’m eating loads of fatty foods?
The keto plan comprises consuming very high levels of fat, small amounts of protein and virtually zero carbs. It may seem bizarre to stuff fat into your body when you’re aiming to lose fat, and you may be asking where you would get the glucose you normally derive from carbohydrates. However, proponents of the diet suggest that as so long as you cut out carbs, the fat you consume is converted to glucose by your liver. The liver uses stored body fat to produce ketones, a form of sugar. The build-up of ketones in your bloodstream is called ketosis. Very mild forms of ketosis occur naturally during long periods of sleep or during regular, strenuous exercise.
For how long should I follow the keto diet?
Although eating keto works differently for everyone, it’s suggested this fasting diet needs to be followed for three to four days before your body begins to convert stored fats into ketones.
What are the best foods for keto diets?
A basic keto regime means consuming around 80% fat, 10% carbs and 10% protein daily. However, you’ll need to tailor your diet to your body clock to maximise ketosis. Foods to avoid include pasta, bread, rice, potatoes, fruit juices and starchy veggies. Recommended foods include nuts, avocados, oily fish, plant oils and butter, along with foods containing high levels of saturated fats, such as pork cuts and processed meats.
Local restaurants and diners for keto-friendly snacks and meals
Once you’ve figured out how to eat keto, you’ll discover loads of meal solutions to suit the plan. Some local eateries offering keto-friendly meals and snacks are Rebel, CarrotSticks and Cravings and The Daily Cut. Check out more useful food tips in the foodpanda magazine!