Woman & Home Feel Good You – September 2019

HEALTHY EATING DIET

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019

KETO-FRIENDLY

FOODS

EAT...

 Meat and poultry  Fish

and seafood  Nuts and seeds

 Eggs  Cheese  Butter

 Avocados  Leafy greens

 Berries  Olive oil  Coconut

oil  Water  Tea  Coffee

AVOID...

 Bread  Potatoes  Pasta

 Cereals  Legumes  Grains

 Chickpeas  Rice  Margarine

 Sunflower oil  Fruit juice

 Ice cream  Biscuits

 Chocolate  Alcohol

What can you eat?

The diet involves drawing most of your

energy from fat and protein – usually

75% and 20% respectively – with just 5%

coming from carbohydrates. Eating the

keto diet’s high volume of fat can take

some adjusting to. ‘Lots of oils, avocado,

cheese, butter and nuts are allowed,

meat, fish and eggs make up the protein,

and your beneficial veg can be low-carb

greens,’ says Lily. Sugar, processed

foods and alcohol are to be avoided and

some dairy products, a lot of fruits and

starchy vegetables are off the list too.

But it’s not so much what food you eat,

but how you’re eating it. The keto diet

involves balancing macronutrients (fat,

protein and carbohydrates) based on

your calorie consumption. This daily

calorie intake may differ based on weight-

loss goals, age, health and the amount

of physical activity taken – but it’s the

percentage breakdown of the macros

that sends the body into ketosis. Apps

such as MyFitnessPal help to track this.

Keto benefits

The main appeal of the keto diet is that

weight loss can be achieved quickly,

says clinical nutritionist Suzie

Sawyer. ‘With around

25-30% of calories

coming from protein,

the body won’t

lose muscle mass,

which frequently

happens on

weight-loss

plans,’ she adds.

Research has

also found that a very

low-carbohydrate diet

such as keto lets you eat

around 600 more calories per day

than you could on a ‘mixed’ or

‘balanced’ diet – and you still lose

weight. ‘This allows weight loss

without hunger,’ says low-carb recipe

creator Dana Carpender. ‘That’s a real

advantage, especially when coupled

with the appetite suppression of ketosis.’

‘There’s also evidence* that the keto

diet may be beneficial for conditions

including neurological diseases

including Alzheimer’s, Parkinson’s and

multiple sclerosis,’ says Lily.

The drawbacks

 KETO FLU It’s common to feel out of

sorts when you first start a keto plan.

‘This is the electrolyte imbalance and

symptoms can feel similar to the flu

with shakiness, dizziness, nausea,

headaches, diarrhoea and cramps,’

says Tasha. Staying hydrated and

making sure you’re getting enough salt

and electrolytes can help as you adjust.

 NUTRIENT DEFICIENCIES There’s

a risk of not meeting the recommended

amounts of essential nutrients –

especially magnesium, found in banana

and grains, says Suzie. ‘It’s needed for

over 300 biochemical reactions in the

body and is lacking in the keto diet,’ she

says. A magnesium supplement will help.

 GUT HEALTH ‘By removing fibre,

you remove your main source of food

for your gut bacteria. Research has

shown changes in our gut microbiome

when following the keto diet for long

periods of time,’ says Lily.

Is it easy to

follow?

The keto diet

demands a level

of commitment

• imagine never
  being able to
  enjoy toast again


• making it hard
  to stick to. Lily
  agrees: ‘The keto diet
  involves strict abstinence
  from many foods, including
  starchy vegetables such as carrots.
  If your carbohydrate intake increases,
  the body can easily come out of ketosis


• negating any of the claimed benefits.’
  Rather than feeling restricted, finding
  keto-friendly foods that work best with
  your body and being mindful of your
  eating, is a sensible approach. ‘If keto
  provides the foods you find enjoyable
  and sustainable, trusting your body to
  guide your food choices can be just
  as powerful,’ says Tasha.

WATCH OU T

FOR...

Eating too many animal-product

fats is a no-no. ‘A diet high in

saturated fats is associated

with a greater risk of heart

disease,’ warns Lily. ‘The focus

should be on healthier fats such

as extra virgin oils, avocado,

nuts and seeds.’

Do the macro

maths

The keto diet follows these food

75%

5%

20%

FAT

CARBS

PROTEIN