What is a ketogenic or keto diet? It’s a diet that’s rich in fat and low in carbohydrates but it doesn’t mean that all fats are given the green light. Healthy fats are unsaturated and occur naturally in foods such as avocados, nuts, fatty fish (salmon, tuna) and seafood, eggs, dairy and some meat. These make up the biggest portion of a keto diet. However, trans and saturated fats are to be avoided – so no deep-fried fast food!
A keto diet is one where the consumption of carbohydrates (rice, wheat, potatoes, bananas and other starchy items) is lowered to 20-50 grammes a day but not eliminated. It’s possible to eat these food types while on a keto diet but sticking to unrefined carbohydrates is best such as wholemeal kurakkan instead of white flour products. The reduction of carbohydrates in the body results in a metabolic state known as ketosis, which is when the body burns fat for its energy requirements.
Proteins too play an important role in a ketogenic diet as do vegetables. In fact, since most of the fats in the keto diet originate in protein choices, it’s important to choose sources of protein low in saturated or trans fats. Because naturally occurring trans fats are not the same as artificial trans fats – beef, mutton, lamb and dairy needn’t be avoided.
Naturally occurring trans fats amount to about 3-7 percent of total fat in dairy, 3-10 percent in red meats and 0-2 percent in chicken and pork. A successful keto diet is designed around understanding the different types of fats. Invest some time to understand the different types of fat and where they occur so that you can develop a diverse and fulfilling diet.
Nevertheless, some trans or saturated fats such as margarine, non-dairy coffee creamers, fried fast foods, bakery products, biscuits and confectionery items, chips and anything that contains hydrogenated oil must be avoided. Other foods to avoid while on a keto diet include beans and legumes, fruits except berries, sauces such as ketchup, mustard and barbecue sauce, alcohol, sugar-free diet foods, root vegetables, tubers and sugary foods.
The keto diet is suitable for almost anyone. However, people who have diabetes, hypertension or other illnesses affected by diet should consult a doctor before embarking on it. Additionally, women who are breastfeeding too should first discuss dietary plans with their doctors.
