If you have an interest in nutrition, chances are you have heard of the ketogenic (keto) diet. When you drastically cut carbs from the diet, the liver makes a new energy source called ketones. The end-goal of a ketogenic diet is to induce ketosis: a metabolic state where your body switches from glucose (sugar) to ketones for energy.
FitChef is excited to add strict keto meals and kits to the #eatclean range which include Strict Keto meals of low carb (< 20g carb/day), moderate carb (< 50g carb per day), and liberal carb (< 100g carb per day). The Moderate Carb challenges includes carbohydrates from veg with normal fat levels.
How to Go Keto
A ketogenic diet is super high in fat, low in protein, and extremely low in carbohydrates. These macronutrients are usually represented in ratios when describing this diet: 75% fat, 20% protein, and 5% fat. To get this right, you need to eat more meat, chicken, fish, eggs, fats, and low carb veg, and avoid sugar- and sugar-containing foods and drinks, alcohol, starches, grains and most fruit.
Who Should Try Keto?
Without a doubt most people go keto for weight loss. Ketones have an appetite-suppressing effect, thus helping with weight loss. There is also some evidence of quicker weight loss on a keto diet compared to a traditional low-fat diet. Weight loss comes from a decrease in the amount of energy eaten each day (like all types of energy-controlled diets). This is because of feeling fuller from eating large amounts of fat and protein.
Diabetics and those with high cholesterol may also benefit from this diet. A ketogenic diet has also been shown to improve blood sugar control in type 2 diabetics, at least in the short term. Though cholesterol rises at first, there are cholesterol-lowering benefits seen on this diet, but scientists think this is from the weight loss experienced, and not the fact that you on this diet.
How do I follow a Ketogenic Diet?
Keto diet staples include mostly high fat, low carb foods and low to moderate amounts of protein. You’ll be eating more meat, chicken, fish, eggs, fats, and low carb vegetables and avoiding sugar- and sugar-containing foods and drinks, alcohol, all grains and starches, and most fruit.
The challenge is that if not done properly, there is a risk of never entering ketosis. This diet is challenging and if you are not challenged, chances are you are not doing it correctly.
For your convenience, FitChef has removed the challenges and difficulties with the tasty FitChef Keto Challenges. All meals were designed to keep in mind the keto principles of 75% fat, 20% protein, and 5% fat, and with at most 600 kcal per meal.
- Keto – Strict 75/20/5 Clean Being strictly keto is a commitment, there are no cheat days: seven days a week with two Keto meals per day. Not more is needed as you will see that the high fat content of the meals will keep you fuller for longer and will leave you very satisfied. It is up to you how you choose to eat these meals, whether breakfast and lunch, or lunch and dinner. Choose what works best for your routine and your lifestyle.
- Keto – Cyclical 5/2. It is estimated that we need about 5 days of eating this way to induce ketosis. Our Cyclical ketogenic kit will give you strict ketogenic meals for five days per week, followed by two days meals from the Moderate Keto kit which have a bit more carbohydrates.
- Keto – Moderate (Mediterranean Low Carb). Suitable for those who do not want to go too drastic with their diet, the Moderate Keto Kit has at most 50g of carbohydrates per day. This is more of a flexible approach. While strict Keto may work for some, it may not fit everyone’s lifestyle. Many keto style diets restrict or eliminate a lot of foods with beneficial nutrients and fibre. That is why there is a move towards moderation and allowing a larger variety of certain foods in controlled portions, such as lentils, legumes, chickpeas, colourful vegetables, and brown rice.
- Gupta L, Khandelwal D, Kalra S, Gupta P, Dutta D, Aggarwal S. Ketogenic diet in endocrine disorders: current perspectives. J Postgrad Med. 2017 Oct-Dec; 63(4):242-251.
- Paoli A, Bianco A, Grimaldi K. The Ketogenic Diet and Sport: A Possible Marriage? Exercise and Sport Sciences Reviews. 2015;153-162.
- Pinckaers PJ, Churchward-Venne TA, Bailey D, van Loon LJ. Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? Sports Med. 2017;47(3):383-391.
- Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett W, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018; 3: e419-e428.