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This is an extract from an article I wrote a month ago in my column about the diet. So those of you who read the article you may have seen it already.
For those who have no idea what keto is, the word “keto” is short for the word “ketogenic”. The Ketogenic diet is a very low-carb, high-fat diet which has been proved to be effective for weight loss, diabetes and epilepsy but most people have adopted it for weight loss because it’s effective at burning fat.
There’s also early evidence to show that it may be beneficial for certain cancers, Alzheimer’s disease and other diseases, too.
The way it works is that this diet allows the body to produce small fuel molecules called “ketones” which is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply. The ketones are what you need, and this is the reason you drastically cut down on your carbs intake so as to trigger production of ketones.
Your body goes into ketosis when you eat very few carbs and only moderate amounts of protein which triggers the liver to produce ketones from fat, (this process is what they call Ketosis). These ketones then serve as a fuel source throughout the body, especially for the brain.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.
On this diet, your nutritional target should be 70-80% Fat, 20-25% Protein and 5% Carbs.
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Dietary fat is the cornerstone of the ketogenic diet. It’s the high fat intake and low carb intake that makes the diet “work” and keeps your body in ketosis. The very low carb intake allows you to deplete your body of carbohydrates and stored carbohydrates (glycogen) and conditioning it to begin turning to fat instead.
If you are new on the diet, you may struggle with eating enough fat at first. Since you’re greatly reducing your carb intake, you have to really increase your fat intake to replace the calories you were eating before from carbs. The good news is, owing to its satiating nature, consuming fat in these volumes will greatly reduce the volume of food you eat so you’ll find yourself eating much less food and not feeling hungry. Nonetheless, it’s important to also eat enough calories on the ketogenic diet to avoid any metabolic or thyroid problems that are associated with a low calorie intake which is potentially harmful if stretched over a long period of time.
It is not exhaustive but the list below should help guide you on the best sources of fat on this diet, which are whole foods saturated and monounsaturated fats, including:
One of the common mistakes people make on keto is fall for the temptation to eat more protein than is permissible. The thought of losing weight by eating meat can easily mislead people to think that they can binge on meat. This can be counteractive to the diet because when you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis and keep your body from going into ketosis. A well-formulated low-carb diet should be high in fat and moderate in protein as per the portions above. A good range to aim for is 1.5–2.0 grams per kg of body weight.
The most common Keto-friendly animal protein sources include meat, poultry, seafood, eggs and cheese. On the vegetarian side, keto-friendly plant protein sources include most nuts and seeds, although some are higher in carbs than others.
As discussed above, as long as your body is getting a steady influx of glucose, it prefers using it for fuel. But in the absence of glucose, your body makes a metabolic shift from glucose to metabolism to ketone metabolism. To stay in ketosis, we need to keep the carbs curbed (see what I did there) at less than 50gm per day.
Some of the most common low carb foods you can plan for include leafy greens like peppers, eggplants, cauliflower, broccoli and the like. These usually have less than 10gm of net carbs per serving.
The ones you want to avoid include whole grains (wheat, rice, millet, maize) legumes (beans, peas) root vegetables (cassava, potatoes, carrots etc), most fruits, honey, sugar, matooke and many others.
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I would like to say a big thank you to the Keto Uganda team, you have taught me so much! You have helped me loose 7.5kgs in 1 month, you guys helped me conquer the biggest hurdle, which is that I thought I could not get back on track trying to lose weight. I have faith that I can do it and I cannot wait to hit my target weight/size!
Thank you for the delish meals and for giving me so many good ideas on how I can play with food to keep it healthy and interesting and most importantly tasty! And most importantly, thank you for showing me that I can lose weight and STILL breastfeed my baby!!
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