Keto diet

KETOGENIC DIET

Before I begin, let me just reenact a scenario which is related to this topic

A: “Ugh, I hate being on a diet… it’s so… TIRING!” *proceeds to munch on KFC*

B: “You’re on a diet….. And yet your eating fried chicken…..you gotta be kidding me… How is that suppose to help you diet?!”

A: “Oh please, this ain’t your ordinary diet, I’m on a keto diet!”

B: “Oh--- wait what”

So without further ado, let’s start with the main point! ;-)

What is a keto diet?

A keto diet (ketogenic diet) is described as a very low-carb diet which turns the body into a fat burning machine. This means that our body will convert those fats into fuel which will be used as a source of energy from our body. Despite requiring people to cut down on carbohydrates, they are still able to consume foods which are high in fats and protein until they reach their desired weight.

How is keto diet different from Atkins diet or any other typical diets?

Similar to keto diet, Atkins diet is also a low-carb focused diet, mainly for the purpose of weight loss. However, Atkins diet is carried out in 4 phases. “Protein and fat are fair game on Atkins, but carbs are strictly limited to between 20 and 25 grams (g) of net carbs (total carbs minus fiber) during the introductory phase; those carbs come from nuts, seeds, veggies, and cheese.”

To further simplify the similarities and differences between Keto diet and Atkins diet, it can be seen from the table below:

	KETO DIET	ATKINS DIET
Amount of protein allowed to be consumed	20% of daily calories intake.	No cap
Ketosis	Occurs during the entire period of the diet	Occurs at phase 1 or phase 2 of the diet
Carbohydrate intake	Limited intake of carbohydrates	Can reintroduce carbohydrates into diet

What should I eat for keto diet?

Here are some healthy foods that you could eat on a keto diet:

*Berries

*Coconut oil

*Crabs

*Low carb vegetables: kale, broccoli and cauliflower

*Salmon

*Shrimps

However, for those who intend to bake or cook their own meals, here are products which kait lifestyle store have in stall for all you keto diet-goers!

COCONUT FLOUR

Whenever keto diet is mentioned, you can bet your fortune that we will never ever leave out the almighty coconut flour! It is one of our store’s hottest selling item. If you wish to know more about coconut flour, just click onto this article to find out more details: https://www.kaitlifestylestore.com/coconut-flour

FLAXSEED

Flaxseed is high in fibre and it contains healthy omega-3 essential fatty acids. They are also known as "good" fats that have been shown to improve and maintain heart health.

CHIA SEEDS

Chia seeds are loaded with fibre, omega-3 fatty acids, protein and other micronutrients. Aside from that, The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food. You could easily add them in your smoothies or even porridge.

PSYLLIUM HUSK

One of the top fibre supplements for keto dieters! It is a form of fibre made from the husks of the Plantago ovata plant's seeds. It aids in relieving constipation, lowers blood sugar level, lowers cholesterol level and is good for our heart.

However, do keep note that a ketogenic diet is not suitable for everyone. Especially those who are suffering from type 2 diabetes, obesity or children with epilepsy. There will also be some side effects like “low-carb flu”, increased hunger, poor sleep etc.

So make sure you keep yourself hydrated, drink lots of water and try to avoid extreme exercises. To ease the transition, try out a low carb diet first before proceeding to a more intense diet which is the keto diet ketogenic diet.

I hope this article have somehow given a clear and simple explanation regarding the overview of keto diet; as well as it Do’s and Don’ts. To all the keto dieters (and future keto dieters) out there, I hope this will be useful for you!

-END-

Information credits to:

-https://www.dietdoctor.com/low-carb/keto

-https://www.womenshealthmag.com/weight-loss/a19943910/high-protein-diets/

-https://www.healthline.com/nutrition/atkins-diet-101#foods-to-avoid

-https://www.everydayhealth.com/ketogenic-diet/diet/ketogenic-diet-vs-atkins-diet-how-they-differ/

-https://www.healthline.com/nutrition/ketogenic-diet-foods#section1

-https://theketoqueens.com/the-best-flours-to-use-on-a-keto-diet/

-https://www.healthline.com/nutrition/ketosis-safety-and-side-effects#section9

-https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section12

-https://www.ketogenicsupplementreviews.com/keto-friendly-fibers/