The Keto diet has surged in popularity in recent years and whether you think it’s the latest fad; or a revolutionary diet, it seems like everyone is talking about it.
What is the keto diet?
The Keto diet is low carb, a high fat eating plan which involves significantly reducing or eliminating carbohydrate intake and replacing it with fats. This, in turn, puts the body into a metabolic state called ketosis.
What is Ketosis?
Ketosis is a normal metabolic process the body does to keep it running. When the body has no or low carbohydrate intake, instead of burning carbohydrates for energy, the body will turn to burn fat instead.
What are the signs and symptoms of Ketosis?
It can be difficult to know when or if your body is in Ketosis but according to Healthline, there are some common signs and symptoms you can keep an eye for. These include weight loss, suppressed appetite, increased focus and energy, short- term fatigue and insomnia.
What can you eat on the Keto diet?
As a basic beginner’s rule, people doing the Keto diet stick to foods with fewer than 5% carbohydrates. Low-carb foods like meat, fish, eggs, vegetables and natural fats are keto-friendly. Foods full of sugar and starch (such as fruit, bread, pasta, potatoes, rice, chocolate and confectionary) need to be avoided by people doing the Keto diet.
- Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat is even healthier. The keto-diet is high fat, not high-protein therefore you don’t need huge amounts of meat. Excess protein can make harder for your body to get into ketosis.
- Fish and seafood – Steamed, baked, fried or fish, particularly fatty fish like salmon is great for those on the keto diet.
- Vegetables – This is where it can get confusing as not all vegetables are keto Whether they’re fresh or frozen, try to eat green, leafy vegetables and veggies that grow above the ground. Below ground vegetables or root vegetables (such as potatoes, parsnip, kumara and carrot tend to be higher in carbohydrates
- High-fat dairy- Cheese lovers rejoice! High-fat cheese, butter, yoghurt (low-sugar) and heavy cream are all fine in moderation if doing the keto diet. Baked Camembert can remain your Friday night favourite!
- Eggs - Whether they’re boiled, fried, scrambled or as an omelette, eggs cooked anyway are keto friendly
- Nuts – Although it can be hard to stop once you’ve started, nuts make a great keto snack, however, try and avoid cashews as they are higher in carbohydrates.
- Berries – Of all of the fruits, small portions of berries are fine. Pair with whipped cream and you have yourself a very keto-friendly sweet treat! Other fruits can be fairly high in carbs and sugar, making it challenging to eat them and keep the body in a state of ketosis.
Still stuck for Keto-friendly dinner inspo?
At Farro we have an extensive range of quality, free range and organic meat, Auckland’s largest range of local and international speciality cheeses, and produce shelves stacked with fresh, organic fruit, herbs and vegetables.
From breakfast to dinner sides and starters we have a wide range of Keto-friendly recipes and meal inspiration. Head to farrofresh.co.nz/recipes.