The Ketogenic Diet, fondly known as ‘Keto’, has become one of the most popular diets around the globe. The high fat/low carb diet has a long list of reported benefits, including lowering blood sugar and insulin levels, improving cholesterol and heart health, enhancing mental performance, reducing risk factors for disease and, of course, supporting that all-important weight loss.
If you are curious to know what Keto means, it refers to a metabolic state known as ketosis. The Keto Diet is all about reducing carbohydrate intake and replacing it with healthy fats. When we make this change, instead of relying on carbs, our bodies begin to burn fat for energy. This process helps turn fat into ketones in the liver, which in turn helps to supply energy to the brain.
Many are often deterred by the Keto Diet given its relatively strict ratio of 70% fat, 25% protein and 5% carbs. Whilst a nightmare to calculate, it is also a far cry from the diets that most people follow, which are usually more carbohydrate and protein heavy.
If you are tempted by all the health benefits of Keto but feel overwhelmed at the prospect, we have created a list of tips and tricks to make Keto easier than ever.
The key to Keto is sticking to that golden formula of 70% fat, 25% protein and 5% carbohydrates. Sounds simple enough until you have to calculate your breakfast, lunch and dinner for the entire week.
Food4Fitness have made life easy with a Macronutrient page dedicated to breaking down the protein, fat and carbs found in each of their nutrient-dense and delicious meals. If weight loss is your goal, each meal also has a handy calorie count to keep you in check. This information is also found on each meal on the menu, making calculations feel effortless.
Create a Keto Meal Plan
Planning ahead is the best way to stay on course, as we all know how a buttery croissant can quickly lead one astray.
As well as keeping you on track, creating a Keto meal plan for the week can help save time, relieve stress, and ensure all unhealthy options are quite literally removed from the table.
It’s easy to fall into the trap of eating the same meals on repeat to make things easier but planning ahead will ensure you have a nice variety to keep you motivated and excited about Keto.
Know your Carbs
Carbohydrates may be your kryptonite, but Keto is strict on its limitation of carbs per meal. A great way to make Keto that little bit easier to navigate is getting familiar with your carbs.
When you think of carbs — pasta, bread, rice, cake and beer no doubt spring to mind. But little did you know, a high number of carbs are found in even healthy foods like bananas, dates, mangoes, corn and potatoes.
So, what carbs can you eat? Stick to low-carb vegetables like asparagus, broccoli, cabbage, cauliflower, eggplant, kale, spinach and zucchini and fruits such as blackberries, blueberries, raspberries and strawberries.
A high-fat diet that makes you lose weight — how is that possible? As mentioned, replacing carbs with fats means that your body will burn fat for energy, so eating enough healthy fats can actually help you reach your fitness goals.
One of the first things you may need to do when changing to Keto is adjusting your mindset about fat. There is a range of fats that are indeed good for you and have a range of benefits, including supplying you with sufficient energy and helping your body absorb vitamins, regulate inflammation and maintain healthy cells.
Still unsure? Healthy fats can be found in grass-fed meat, fatty fish like salmon, eggs, butter, cream, Greek yoghurt, cheese, nuts, seeds, extra virgin olive oil, coconut oil, and fan favourite avocado.
Keto Meal Delivery
The best way to take the guesswork out of Keto, avoid hours of meal prepping and calculating those macronutrients is getting healthy meals delivered straight to your door. Food4Fitness has a delicious range of keto-friendly meals, carefully designed and prepared by professional chefs.
You can hand pick meals, selecting a protein of choice whilst highlighting any dietary requirements. Gluten, dairy, soy, crustacea, egg and peanut-free options are available to ensure all preferences are met. Not only that, but you can select from a variety of sides like rice, potato or keto-friendly seasonal vegetables to keep you on track.
Choose from a starter pack, signature meal package, custom meal boxes or bulk packs perfect for the family. Food4Fitness delivers nationwide, so grab your gourmet starter pack and kick off your hassle-free Keto journey today.
Oven roasted herbed crusted chicken breast topped with cheesy parmesan sauce