Brenda Khan
The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate diet designed to shift the body's metabolism into a state called ketosis, where the body burns fat for fuel instead of carbohydrates. This diet has become increasingly popular in the Philippines, where starchy carbohydrates are a significant component of the cuisine. Traditional Filipino foods such as pandesal, a popular bread roll, and pancit, made with rice noodles, are high in carbohydrates and therefore not suitable for a keto diet. However, there are ways to modify these dishes to make them more keto-friendly, such as substituting cauliflower rice for white rice. Additionally, there are several Filipino dishes that are naturally keto-friendly, including lechon kawali, a crispy pork belly dish, and sinigang na baboy, a tangy soup made with pork, vegetables, and tamarind broth.
Keto Diet in the Philippines
| Characteristics | Values |
|---|---|
| Type of Diet | Ketogenic, low-carb, high-fat |
| Food Groups | Meat, fish/seafood, vegetables, dairy, nuts, seeds |
| Filipino Foods to Eat | Lechon Kawali, Sinigang na Baboy (Pork Sinigang), Chicken Adobo |
| Foods to Avoid | Starchy vegetables (potatoes, sweet potatoes), pandesal, pancit, rice |
| Health Benefits | Weight loss, improved insulin sensitivity, reduced blood sugar, improved metabolism, sustained energy levels, improved mental clarity |
| Health Risks | Low blood pressure, kidney stones, constipation, nutrient deficiencies, increased risk of heart disease |
| Other Considerations | Consult a doctor or dietitian before starting, especially with type 2 diabetes or cardiovascular disease |
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What You'll Learn
Filipino keto breakfast options
The ketogenic diet is a low-carb, high-fat diet that shifts the body's metabolism into a state called ketosis, where the body burns fat for fuel instead of carbohydrates. While on a keto diet, it is important to be mindful of one's consumption of rice, sugar, starchy vegetables, and other high-carb foods.
- Tosilog, a traditional Filipino breakfast made with tocino (bacon), fried eggs, and sinangag (garlic fried rice). To make it keto-friendly, replace the rice with cauliflower or broccoli rice.
- Dinoydoy, a regional dish from Ilocos, is made with sauteed bitter melon and pureed squash flavoured with fish sauce and pork.
- Lechon Kawali, a crispy and succulent pork belly dish, is another Filipino favourite that is suitable for a keto diet.
- Sinigang na Baboy (Pork Sinigang) is a comforting and tangy Filipino soup made with pork, vegetables, and tamarind broth. It is low-carb and high in nutrients, making it a good choice for keto followers.
- Chicken Adobo is a classic Filipino dish made with chicken, vinegar, soy sauce, garlic, and spices. It is rich in flavour, low in carbs, and high in healthy fats, making it suitable for the keto diet.
- For a refreshing drink to go with your breakfast, try calamansi juice. Calamansi is a fruit common in the Philippines that tastes like a cross between a lime and an orange. You can make a low-carb beverage by combining the juice with stevia and water (regular or carbonated).
Remember to consult with a doctor or dietitian before starting any new diet, as there are potential risks and side effects associated with the keto diet.
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Lunch: seafood and vegetables
Lunch on a keto diet in the Philippines can include delicious seafood and vegetables. Filipinos eat a lot of seafood, being close to the sea, and it is a staple food in the Philippines.
A low-carb Filipino seafood dish is Halabos na Alimasag, which can be made with crab or shrimp. Boil the crab or shrimp with water and salt until it turns bright orange. Combine melted butter with calamansi juice and toss the seafood in this mixture. Garnish with chilis and green onions. Serve with kelp noodles as a low-carb alternative to rice noodles.
Kinilaw is another Filipino seafood dish that is keto-friendly. It is similar to ceviche, where raw fish is 'cooked' in acids like lemon or lime juice. To make Kinilaw, use calamansi and coconut vinegar to cook the raw fish, and add ginger, garlic, onion, chilies, and coconut vinegar for an Asian flair.
A low-carb variation of paella, a traditional Spanish dish, can also be made. Instead of rice, use cauliflower rice, and add seafood like clams and shrimp.
When it comes to vegetables, non-starchy vegetables are recommended on a keto diet. These include broccoli, cauliflower, zucchini, avocado, and bell peppers. Cauliflower rice and zucchini noodles are great alternatives to regular rice and noodles.
Some Filipino dishes that can be made keto-friendly include Sinangag (Filipino Fried Rice) and Pancit Canton (Birthday Noodles). Simply replace the rice and flour noodles with cauliflower rice and shirataki noodles, respectively.
Enjoy your keto lunch, Filipino style!
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Dinner: meats and salad
When following a keto diet in the Philippines, it's important to remember that it's a low-carb, high-fat diet designed to shift your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. With that in mind, here are some ideas for a keto-friendly dinner centred around meats and salad:
Meats
- Chicken breast: Chicken is a good source of lean protein and can be prepared in various ways to keep things interesting. One Filipino dish that fits the keto diet is Chicken Adobo, made with chicken, vinegar, soy sauce, garlic, and spices.
- Bacon: Bacon is another option for adding protein and fat to your dinner. Just be mindful of the type of bacon and how it's prepared, as some varieties may be higher in sugar or other additives.
- Pork: Pork is a popular meat in Filipino cuisine and can be enjoyed in dishes like Lechon Kawali (crispy, succulent pork belly) and Sinigang na Baboy (a tangy soup made with pork, vegetables, and tamarind broth). When selecting pork cuts, opt for fatty options to align with the keto diet's emphasis on high-fat content.
- Fish and seafood: While typically suggested for lunch, there's no reason you can't include fish or seafood in your dinner as well. Aim for fatty fish like salmon or mackerel to boost your healthy fat intake.
Salads
- Green salad: Build a nutrient-dense salad with leafy greens like spinach, kale, or arugula. Add some crunch with cucumbers, celery, or radishes, and don't forget to include healthy fats like avocado or olive oil.
- Cauliflower rice salad: If you're craving a rice-based salad, try using cauliflower rice instead. You can dress it up with chopped vegetables, nuts, and a tangy vinaigrette.
- Broccoli salad: Finely chopped broccoli can also be a great base for a salad. Toss it with other vegetables, cheese, and a creamy dressing for a satisfying and keto-friendly side dish.
Remember, when constructing your keto dinner, aim for a balance of 70% fat, 25% protein, and 5% carbohydrates. This may involve adjusting portion sizes and being mindful of the specific ingredients and preparations methods used.
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Keto-friendly fast food
While Filipino cuisine is not traditionally keto-friendly, with its heavy use of rice and starchy vegetables, there are ways to adapt dishes to fit a keto diet. For example, cauliflower rice can be used instead of white rice, and low-carb substitutes can be used in place of flour and sugar in desserts.
When it comes to keto-friendly fast food in the Philippines, there are a few options to consider. Firstly, Ketos of Manila offers keto and low-carb diet meal plans with creative menus and delicious dishes. They also offer keto desserts from The Sugar-Free Bakery.
If you're looking for quick and easy keto-friendly meals on-the-go, international fast-food chains such as Taco Bell, McDonald's, Dunkin Donuts, and Panera have options that can be adapted to fit a keto diet. At Taco Bell, you can order bowls and customise your meal by removing high-carb rice and beans. Similarly, at McDonald's, you can order burgers or breakfast sandwiches without the bun and skip the fries. At Dunkin Donuts, plain coffee drinks and sandwiches without the bread are good options. Panera is known for its bread, but they also offer salads that are more keto-friendly.
It's important to note that the availability of keto-friendly options may vary by region, and it's always a good idea to check the nutritional information before ordering. Additionally, while these options may be lower in carbs, they may still contain other ingredients that are not strictly keto-friendly, so it's important to review the ingredients and make adjustments as needed.
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High-fat Filipino dishes
The keto diet is a low-carb, high-fat diet that shifts your body's metabolism into a state called ketosis, where your body burns fat for fuel instead of carbohydrates. This diet is popular among fitness enthusiasts and health-conscious individuals, promising rapid weight loss and numerous health benefits.
When it comes to Filipino cuisine, there are several high-fat dishes that can be enjoyed while following a keto diet. Here are some examples:
Lechon Kawali
Lechon Kawali is a popular Filipino dish that consists of pork belly that is boiled and then deep-fried, resulting in a crispy and succulent texture. This dish is high in fat and protein, making it a delicious option for those on a keto diet. It is often served with a vinegar-based sauce, providing a tangy contrast to the rich flavor of the pork.
Sinigang na Baboy (Pork Sinigang)
Sinigang na Baboy is a comforting and tangy Filipino soup made with pork, vegetables, and a tamarind broth. It is a low-carb, high-nutrient dish that is perfect for those following a keto diet. The sourness of the tamarind pairs well with the heartiness of the pork and vegetables, making it a flavorful and satisfying meal.
Chicken Adobo
Chicken Adobo is a classic Filipino dish made with chicken, vinegar, soy sauce, garlic, and spices. By using chicken with the skin on, this dish can provide a good amount of healthy fats while still adhering to the keto diet guidelines. The vinegar and soy sauce marinade gives the dish a distinct tangy and savory flavor that is loved by many.
Kare-Kare
Kare-Kare is a stew-like dish that is often made with peanut butter, adding to its fat content. This dish is typically served with a variety of meats and vegetables, making it a hearty and flavorful option for those on a keto diet. The addition of peanut butter gives it a unique, nutty flavor and a creamy texture.
While these dishes offer high-fat content, it is important to be mindful of the overall macronutrient composition of your meals and daily intake to ensure they align with keto diet guidelines. It is always recommended to consult with a healthcare professional or dietitian before starting any new diet, especially if you have specific health considerations.
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Frequently asked questions
The keto diet, short for "ketogenic", is a low-carb, high-fat diet. This diet shifts your body's metabolism into a state called ketosis, where your body burns fat for fuel instead of carbohydrates, leading to weight loss and health benefits.
Filipino cuisine is typically rich in starchy carbs, which are high in carbohydrates and not suitable for the keto diet. However, there are keto-friendly alternatives to traditional dishes. For example, you can substitute rice with cauliflower rice. Lechon Kawali, a popular Filipino dish of crispy, succulent pork belly, is perfect for the keto diet as it is high in fat and protein. Sinigang na Baboy (Pork Sinigang), a tangy Filipino soup made with pork, vegetables, and tamarind broth, is also a keto-friendly option due to its low-carb content.
Chicken Adobo, a quintessential Filipino dish made with chicken, vinegar, soy sauce, garlic, and spices, is another keto-friendly option. Isaw, Chicharon, and Bulalo (without the corn) are also mentioned as keto-friendly foods by a user on Reddit.
The keto diet has been shown to improve insulin sensitivity, reduce blood sugar levels, and aid in weight loss. It has also been associated with improved mental clarity and steady energy levels.
Yes, there are potential risks and side effects associated with the keto diet. It may result in low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease due to the high levels of LDL cholesterol ("bad" cholesterol). It is recommended that you consult your doctor or dietitian before starting any new diet.
