When it comes to following a diet, let’s be real – there’s a million of them. Choosing one depends on a several factors and since we’re ALL about losing weight almost instantaneously, but a fool-proof and the most buzzed-about diet plans out there definitely is the Ketogenic Diet AKA the Keto Diet. This low-carb diet (and we’re talking EXTREMELY low-carb!) has be tried and tested by several across the world, from the Kardashian clan to the top Victoria Secret models – the diet reaps several benefits including not only promoting weight loss but also improving cardiovascular health and towards reduction of anxiety and depression. The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones, resulting in weight loss. But before you embark on a keto diet you should know all about it, says The Keto Guru AKA founder and Entrepreneur, Emiliya Petrova Ninova, Keto by Foxxy.
What is your take on keto diet? What are the basics of this diet?
A ketogenic diet a.k.a the keto diet is a ultra low-carb, high-fat diet that can provide a number of health benefits. It effectively turns your body into a fat-burning machine, while helping you lose weight and boost your energy levels. When you dramatically reduce your carbohydrate consumption your body will go into a metabolic state known as ketosis. Ketosis is a completely normal metabolic function. Essentially, when your body doesn’t have enough glucose for energy, it will burn stored fat instead, which makes it super efficient at weight loss, while reducing your blood sugar and insulin levels as well.
Are there any different kinds of Keto diet? If so, what does it entail?
Officially and researched there aren’t, however in the internet space we can find different people/bloggers/fitness enthusiasts exploring/creating different variations, such as “strict” keto, “lazy” keto, “targeted” keto, Intermittent fasting + keto, OMAD (one meal a day) keto, carnivore keto, “modified Atkins” etc.
The most popular amongst them are the so called “lazy” and “strict” keto, where “strict” keto is the strictest form of keto, where it’s required a 4:1 ratio of fats to carbs or protein. This is a structured, individualized plan in which your diet will consist of 90% fat. Foods are usually weighed when following this regimen. “Lazy” keto on the other hand is intended to be less restrictive. It might be a good place to start if you’re new to keto, or if you’ve done “strict” keto for a long time and you’re trying to taper down to a more sustainable, long-term eating regimen, where you don’t have to count/weigh/calculate your foods, while as well enjoying keto friendly treats.
Does Keto have any health benefits? Effectiveness with diseases like diabetes, hypertension etc.
The ketogenic diet was originally created to treat neurological diseases like epilepsy. Over the last century, countless studies have been performed to examine the other health benefits of ketogenic diets. Keto has been shown to offer benefits for lots of health conditions:
- Heart disease: The ketogenic diet can improve cholesterol levels and reduce body fat and blood sugar—all risk factors for heart disease.
- Cancer: Keto is currently being used to treat cancers and slow the growth of tumors.
- Alzheimer’s disease: Keto may reduce the symptoms of Alzheimer’s disease or slow its advancement. Research is ongoing.
- Epilepsy: Research has indicated that the ketogenic diet can cause a sizeable reduction in the number of seizures experienced by epileptic children.
- Parkinson’s disease: One study produced evidence that the diet helped improve Parkinson’s disease symptoms, though more research is needed.
- Polycystic ovary syndrome: Keto can lower insulin levels, which may play a role in treating polycystic ovary syndrome.
- Acne: Eating less sugar and processed foods (lower insulin levels) helps improve acne and reduce the frequency of breakouts.
- Diabetes: Keto can increase insulin sensitivity and fat loss, which are significant benefits for people with type 2 diabetes (or prediabetes).
What should one eat and what should one not to eat? Is it safe for all?
Any food that is high in carbohydrates should be limited or removed while attempting to achieve ketosis. Some of these foods include:
- Sugary foods: Cake, ice cream, candy, soda, fruit juice etc.
- Grains or starches: Cereal, pasta, rice, wheat-based foods etc.
- Fruit: All fruit should be eliminated, with the exception of small portions of berries.
- Beans: Peas, kidney beans, legumes, chickpeas, lentils etc.
- Root vegetables: Potatoes, carrots, sweet potatoes etc.
- Low-fat packaged products: These “diet” products are highly processed and usually pack a lot of carbs.
- Condiments and sauces: Many condiments and sauces contain sugar or unhealthy fats. Check the labels!
- Unhealthy fats: Limit things like vegetable oils and mayonnaise.
- Alcohol: Alcoholic beverages are high in carbs, which can take your body out of ketosis.
Keto-Friendly Foods
You should base most of your meals on these types of foods:
- Meat: Steak, ham, chicken, sausage, bacon, turkey etc.
- Fatty fish: Trout, tuna, mackerel, salmon etc.
- Eggs: Preferably grass fed whole eggs.
- Butter and cream: Products of grass-fed animals, if possible.
- Cheese: Unprocessed cheddar, cream, goat, blue or mozzarella.
- Nuts and seeds: Almonds, flax seeds, walnuts, chia and pumpkin seeds.
- Healthy oils: Mainly extra virgin olive oil, but coconut and avocado oil are ok too.
- Avocados: Whole avocado or fresh guacamole
- Low-carb veggies: Greens, tomatoes, peppers, onions etc.
- Condiments: Salt, pepper, healthy herbs.
In keto and most healthy diets, it’s best to base your meals on whole, one-ingredient foods.
Keto is likely not the best for all athletes and active individuals. Fat is a valuable source of fuel for many long distance and endurance athletes, but fat (in the form of ketoses) probably cant power high intensity training and explosive movements the same way sugar can. It also isn’t the greatest approach to muscle gain either, considering carbs can play a favorable role in muscle growth.
For the most part, low carb diets, including keto, are considered safe for a lot of people. However, consider a consultation with your doctor before deciding to change your diet drastically.
Who should not do on this diet?
There are few types of people for which going on keto diet is questionable/not recommended, such as people with kidney damage, individuals at risk for heart disease, pregnant or nursing women, people with type 1 diabetes, pre-existing liver or pancreatic condition and anyone who has undergone gallbladder removal.
Could you please provide a sample diet plan, snacking suggestions, tips for eating out while doing this diet and one or two recipes.
What a day of keto looks like:
Breakfast: Cheese Omelette
Lunch: Salmon with Sautéed Spinach and Green Beans
Dinner: Chicken Zoodle Alfredo
Keto friendly snack ideas:
Keto by Foxxy’s Chocolate Mug Cake
Ingredients:
2 Tbsp melted Butter
1 1/2 – 2 Tbsp Low Carb Sweetener such as Erythritol, Stevia, Monk Fruit etc.
2 Tbsp Cacao Powder / unsweetened
2 Tbsp Almond flour
2 tsp Coconut flour
1/2 tsp Baking powder
1/4 tsp Vanilla extract
1 large Egg
Mix everything in a coffee mug, until thoroughly combined and place in the microwave for 75-90 seconds. Enjoy!
Keto by Foxxy’s 15min Garlic Bread
Ingredients:
1 cup shredded Mozzarella cheese
1/4 cup grated Parmesan cheese
1 Egg
1 tsp Garlic powder
Mix all ingredients together. Place on a parchment paper over a baking sheet and spread into your desired shape and thickness. Bake at preheated over at 180C for 15min. Enjoy!
Other snack ideas:
- Unprocessed cheese/cheese sticks
- A small handful of keto compliant seeds or nuts
- One or two hard-boiled eggs
- Spoonful of Nut Butter
- Few Strawberries with cream from grass-fed animal sources
- Celery dipped in salsa or guacamole
- Beef jerky
- Coconut/Kale/Seaweed chips
- Olives
- Keto by Foxxy’s treats
EMILIYA PETROVA NINOVA
Founder, Managing Director & Creative Director, Keto By Foxxy & The Keto Fix – A Political Science graduate with an artistic and creative flair is the genius behind the first Keto concept – Keto By Foxxy & The Keto Fix, two revolutionary brands founded in the UAE.
Emiliya, over the course of the 2020 witnessed a surge in customers wanting a healthier yet fun take on traditional junk recipes and giving it a ‘keto fix’, hence the launch of the sister concept, The Keto Fix came through.