Keto Dieting: Macro-Free Food Choices For A Healthier You

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis. In this state, the body starts breaking down stored fat into molecules called ketone bodies to use for energy without relying on blood sugar from food.

The typical macro ratio for keto is 5% of calories from carbs, 25% of calories from protein, and 70% of calories from fat. This can be achieved by eating foods such as nuts, seeds, healthy oils, plain Greek yoghurt, cottage cheese, unsweetened coffee and tea, fish, non-starchy vegetables, cheese, eggs, meat, and berries.

Focus on health benefits, not just weight loss

The keto diet is a low-carb, high-fat diet that offers many health benefits beyond weight loss. While it is effective for losing weight, keto can also help manage and lower the risk of several diseases. Here are some reasons to focus on the health benefits of the keto diet rather than just weight loss:

• Improved Heart Health: The keto diet can lead to a significant drop in total cholesterol, "bad" LDL cholesterol, and triglyceride levels, while increasing "good" HDL cholesterol. This can reduce the risk of cardiovascular disease.
• Protection Against Certain Cancers: Some studies suggest that the keto diet may be a complementary treatment for certain cancers, as it causes more oxidative stress in cancer cells than in normal cells, leading to their death. Additionally, by reducing blood sugar, the keto diet may lower the risk of insulin-related complications linked to some cancers.
• Enhanced Brain Function: The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting brain and nerve cells. This may help prevent or manage conditions like Alzheimer's disease.
• Reduced Seizures: The keto diet alters the body's energy usage, resulting in ketosis, which can reduce seizures in people with epilepsy, especially those who have not responded to other treatments.
• Improved Polycystic Ovary Syndrome (PCOS) Symptoms: A high-carbohydrate diet can adversely affect people with PCOS, causing skin problems and weight gain. The keto diet, by reducing carbohydrates, can improve several markers of PCOS, including hormone ratios and fasting insulin levels.
• Better Metabolic Health: The keto diet can improve metabolic syndrome, a cluster of risk factors for obesity, type 2 diabetes, and heart disease. It lowers insulin levels, improves insulin sensitivity, reduces chronic inflammation, and promotes the loss of body fat, especially unhealthy abdominal fat.

While the keto diet offers these health benefits, it is important to consult a healthcare professional before starting any new diet, especially if you have an existing medical condition or take medications. Additionally, the keto diet may have some side effects, and more research is needed to understand its long-term impacts.

Avoid stress and obsession

The keto diet is a challenging dietary approach to master, and it can be stressful and obsessive if you get too caught up in the details. Here are some tips to help you avoid stress and obsession while following a keto diet:

• Don't be too hard on yourself: It's important to remember that everyone makes mistakes, and it's okay to have a cheat day once in a while. Don't beat yourself up if you go over your carb limit or indulge in a slice of cake. Just get back on track with your next meal.
• Focus on progress, not perfection: Strive for progress, not perfection. It's all about making better choices and developing healthier habits over time. Don't get too caught up in the specifics of every meal.
• Keep things in perspective: Remember that the keto diet is just one aspect of your life. It's not the only factor that determines your health and happiness. Make sure you're also prioritising other areas of your life, like relationships, career, hobbies, and relaxation.
• Simplify your meal planning: Instead of stressing over every meal, try to simplify your keto meal planning. Prepare large batches of keto-friendly meals and snacks that you can easily grab and go. This will help you stay on track without spending too much time and energy on meal prep.
• Use helpful tools and resources: Take advantage of the many tools and resources available to make keto easier. For example, use a keto macro calculator to determine your ideal macronutrient ratios, and download keto apps that can help you track your food intake and progress.
• Listen to your body: While it's important to follow the keto guidelines, it's also crucial to listen to your body's signals. If you're feeling hungry, eat. If you're full, stop eating. Don't get too caught up in the numbers and forget to pay attention to your body's natural hunger and fullness cues.
• Seek support: Following a keto diet can be easier when you have a support system in place. Consider joining keto communities, either online or in-person, where you can connect with others who are on a similar journey. You can share tips, recipes, and encouragement with each other.
• Be flexible: Remember that the keto diet is not a one-size-fits-all approach. What works for someone else may not work for you. Be flexible and willing to make adjustments based on your individual needs and preferences.
• Prioritise self-care: The keto diet can be demanding, so it's important to prioritise self-care. Make sure you're getting enough sleep, managing stress, and finding time for activities that bring you joy and relaxation. This will help you stay motivated and avoid burnout.
• Consult a professional: If you're feeling overwhelmed or stressed by the keto diet, consider consulting a registered dietitian or nutritionist. They can provide personalised guidance and support to help you navigate the keto diet in a healthy and sustainable way.

Remember, the keto diet is meant to improve your health and well-being, so it's important to approach it in a way that works best for you. Don't be too hard on yourself, and make adjustments as needed to find a balance that suits your lifestyle and goals.

Enjoy food freedom

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

• Nuts, seeds, and healthy oils
• Plain Greek yogurt and cottage cheese
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder
• Fish: salmon, sardines, mackerel, albacore tuna, and other fatty fish
• Non-starchy vegetables: broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach
• Cheese
• Meat: chicken, fish, and beef
• Eggs
• Avocados
• Olive oil and coconut oil
• Berries: blackberries, blueberries, raspberries, and strawberries

Foods to limit on the keto diet

• Starchy vegetables: corn, potatoes, sweet potatoes, and beets
• High-sugar fruits: bananas, raisins, dates, mangoes, and pears
• Honey, syrup, or sugar in any form
• Baked goods, including gluten-free baked goods
• Cereal, crackers, rice, pasta, bread, and beer

Foods and drinks you can sometimes have on the keto diet

• Milk
• Beans and legumes

Tips for enjoying food freedom on the keto diet

• Focus on whole, unprocessed, nutrient-dense foods: various meats, fish, eggs, poultry, and non-starchy vegetables and fruits.
• Be mindful of your carbohydrate intake and choose your carbs wisely. Stay under 20 to 40 grams of carbohydrates per day.
• Include a variety of healthy fats, such as avocados, olive oil, and nuts.
• Get creative with keto-friendly alternatives: spiralized vegetables, shirataki noodles, and unsweetened plant-based milk alternatives.
• Listen to your body and adjust your food choices accordingly. If you feel hungry between meals, increase your fat or protein intake.

Eat when hungry, stop when full

The keto diet is a macro-based, low-carb diet. Technically, no foods are excluded, but it depends on how much you eat, especially when it comes to carbohydrates. The goal of a ketogenic diet is to restrict carbs to a very low level that your body is forced to use more fats as a source of fuel, through a metabolic state called ketosis.

On a keto diet, you can eat when you are hungry and stop when you are full, but it is important to be mindful of what you are eating and how much. This is because the keto diet has a specific macro ratio: 5% of calories from carbs, 25% of calories from protein, and 70% of calories from fat. This ratio is intended to promote ketosis and trick your body into burning more fat for energy instead of sugars.

To achieve this ratio, it is recommended to keep your carb intake to 20-50 grams per day. This can be calculated by tracking your fibre intake. Fibre is a type of carb that is not easily absorbed by the body and thus can be excluded from your daily intake. Take your total carbs for the day and subtract the amount of fibre you consumed to get your net carb amount.

When it comes to protein, it is generally recommended to eat about half of your ideal body weight in grams of protein per day. For example, if you feel your best at 150 pounds, you would want to eat around 75 grams of protein per day.

The rest of your diet should consist mainly of fats, but this can vary based on your energy needs. It is recommended to eat enough fat to feel satiated between meals. For some, this might mean far less than 125 grams of fat per day.

• Meat: Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium, and zinc.
• Eggs: High in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein.
• Non-starchy vegetables: Broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and more.
• Cheese: Zero carbohydrates and high in fat and protein.
• Nuts and seeds: Full of healthy polyunsaturated and monounsaturated fats, fibre, and protein. Examples include almonds, Brazil nuts, cashews, macadamia nuts, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
• Berries: Rich in antioxidants and low in carbs and high in fibre. Examples include strawberries, raspberries, blackberries, blueberries, and raspberries.
• Unsweetened coffee and tea: Contain zero carbohydrates, fat, or protein.
• Dark chocolate and cocoa powder: Check the labels to ensure they fit within your daily carb limit.

Keep it simple

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. This means that you can eat a lot of foods that are naturally high in fat, such as:

• Nuts and seeds
• Avocados
• Oils, such as olive oil and coconut oil
• Meat, such as beef, pork, chicken, and turkey
• Eggs
• Seafood, such as shrimp, crab, and salmon
• Dairy, such as cheese, heavy cream, and sour cream

You can also eat some vegetables, such as:

• Avocados
• Asparagus
• Okra
• Green beans
• Leafy greens, such as lettuce, spinach, and kale
• Cauliflower
• Broccoli
• Peppers

When it comes to drinks, you can stick to coffee, tea, water, and sparkling water.

If you want to keep it simple, avoid starchy vegetables like potatoes, corn, and beets, as well as fruits, legumes, grains, and sugar.

Frequently asked questions