Over the years, I’ve tried numerous fad diets. None have provided lasting results and most were virtually impossible to maintain, although a few did offer some advantages.
Many diets require individuals to give up their love for food in order to shed a bit of weight, a notion that’s incredibly hard to stick to. However, there is one diet that completely rethinks this concept by encouraging a high intake of fats.
Essentially, all you need to do is cut out carbohydrates from your diet and let your body do the rest. This is the ketogenic diet, which doesn’t ask people to entirely give up their favourite foods at dinner time – they just need to imagine their plates without carbs, according to Wales Online.
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So, what exactly is the keto diet?
Well, the basic idea is that your body uses glucose from carbohydrates as its main energy source. When this energy supply runs out, the body turns to using reserves from the liver and muscles.
After about three to four days when these reserves are exhausted, the body then begins burning stored fat, with the liver converting this fat into ketones – a process known as ketosis. The time it takes to reach ketosis varies among individuals based on their BMI. To maintain ketosis, it’s advised to limit carbohydrate intake to approximately 20-50 grams per day.
On a diet of 2,000 calories, a typical keto regimen will comprise 55-60 per cent fat, 30-35 per cent protein, and a mere 5-10 per cent carbs. In essence, eliminate the carbs and your body will incinerate the unwanted fat due to lack of other energy sources.
So, what foods should be avoided on a keto diet?
For those keen on adhering to a keto diet, it’s crucial to significantly reduce the biggest carb offenders:
- White bread
- Rice
- Pasta
- Potatoes
This includes alcohol. Beers are not only laden with carbs but also provide little nutritional benefit.
Mixed beverages featuring vodka, gin or rum typically carry a substantial carb load due to the sugary sodas and fruit juices they’re frequently mixed with.
The spike in blood sugar levels triggered by honey and syrup can jolt you out of ketosis; they’re essentially pure sugar, but removing them from your diet won’t cause any harm. The same applies for juice, sugary soda, and sweets – best to avoid the snack aisle during your weekly grocery run.
(Image: christopher megrath)
Even condiments can pose unexpected hurdles; it appears that ketchup and sweet chilli sauce are packed with sugar, which can interrupt ketosis. Similarly, “low fat foods” often makeup for the decreased fat content by adding extra sugar.
In conclusion, refined carbohydrates and sugary treats are certainly not allies when following a keto diet. Always scrutinise the carb and sugar content on labels diligently if you’re trying this diet.
Keto diet substitutions
The situation isn’t as dire as you might think. While it may seem that the pleasures of eating are a thing of the past, this is simply not the case.
It’s entirely feasible to relish your meals while adhering to a ketogenic diet, provided you have the right know-how and make smart culinary choices. Dealing with a diet can be tough when those cravings hit, but there’s absolutely no need to whip up separate dishes to remain faithful to your regimen, especially with some ingenious swaps I’ve incorporated into our evening meals:.
Take cauliflower, for example. When mashed and seasoned, it becomes an excellent “rice” substitute that complements a variety of main courses.
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It mimics the texture of couscous remarkably well. And if you’re yearning for a traditional Sunday roast, a generous portion of “mashed potato” made from cauliflower can be served by simply pureeing and cooking it until it’s just right.
And pasta enthusiasts need not worry, courgettes are here to save the day. By thinly slicing them with a mandolin or grating them like cheese, they quickly transform into “spaghetti”, which you can boil briefly for a delectable spaghetti Bolognese.
For those who’d rather skip the chopping, supermarkets often stock pre-made vegetable pasta alternatives.
Butternut squash is your go-to for chips when sliced into wedges and roasted. For fans of Mexican cuisine, lettuce leaves are perfect for wrapping up burrito and taco fillings.
These options might stray from their original forms, but they’re scrumptious substitutes all the same.
When it comes to beverages, swap out sugary fizzy drinks for their zero-sugar counterparts or choose water to satisfy your thirst. Social gatherings at the pub aren’t forbidden; wines, particularly red or dry white, are generally low in carbs, with less than 5g per serving.
There’s a plethora of sauces on offer to inject some zest into your dishes. Hot sauces such as Tobasco and other vinegar-based condiments are perfectly fine, as are mustard and mayonnaise.
Moreover, you’ll discover a range of low-sugar alternatives in most grocery stores.
My keto diet menu
You can revamp your meals with fresh tastes and recipes every day. Here are some of the staple meals I relished on my keto journey:.
Breakfast
- Scrambled eggs and avocado
- Fry-ups (without toast and beans)
- Omelette
-
Yoghurt
Lunch
- Salads
- Soups
- Chicken and cauliflower rice
Dinner
- Curry and cauliflower rice
- Courgette spaghetti bolognese
- Courgette carbonara
- Fish and cauliflower mashed potato/butternut squash wedges
- Stuffed peppers with cauliflower rice
- Fajitas with lettuce leaf
- Burritos with cauliflower rice
- Open burgers and butternut squash wedges
One month after keto
Before I delve into this, I should note that I’ve dabbled with numerous diets, many of which I wouldn’t recommend. From the coffee diet where you substitute snacks with a piping hot cup of coffee, to completely cutting out red meat and carbs, I’ve given them all a go.
However, the keto diet was by far the most uncomplicated and rewarding I’ve ever embarked on. The most difficult part of any diet is coping with feelings of hunger and dissatisfaction. It’s the most obvious sign that you’re about to give in and raid the fridge.
But eating keto felt like I was indulging in all my usual favourites. There were curries, tacos, fajitas – you name it.
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The only real challenge was the lack of sweet indulgences, but having fewer of those is always beneficial. Meal planning wasn’t the daunting task it often becomes with other diets. It simply involved asking myself, “What am I substituting this evening? ” and then proceeding.
Ultimately, I noticed my stomach had reduced due to the absence of bloating. I no longer needed to suck in my stomach to look slimmer in certain clothes. The bloating had vanished and my confidence skyrocketed.
I’ve always suffered from bloating even after the smallest nibbles, so this was genuinely a transformative experience. I’d recommend trying keto even if your only goal is to decrease bloating.
But there were extra benefits. Without making a deliberate effort, I managed to lose 5lbs.
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There was no strict exercise regimen or severe diet reduction involved. By just adjusting a few aspects of my meals, the weight naturally fell off with minimal effort. I ate as I wished and still reaped the rewards.
However, the most significant change was how I viewed myself in the mirror rather than the number on the scale. The fat distribution around my body changed (or disappeared) and suddenly I carried my weight more comfortably.
After one month, the changes weren’t dramatic enough for a before-and-after comparison, but I could see and feel the difference, which is what truly matters.
The keto diet stands out as one of the most straightforward and least harmful regimes compared to many others. It’s remarkably easy to stick with, and there’s little chance of feeling down when it’s time for your evening meal.
When it comes to expert opinion on the keto lifestyle
Senior dietitian Victoria Taylor from the British Heart Foundation shared her reservations regarding the restrictive nature of the keto diet and said: “It’s quite difficult to have a balanced keto diet, especially when it comes to getting enough fruit and vegetables and fibre, and it also contains more saturated fat than is recommended. With fewer foods to choose from, the diet can get boring, and doesn’t always fit with eating with friends and family. All of this means it can be hard to stick to.”
Additionally, she underscored that research doesn’t really back the diet for weight loss and advised against starting it. She said: “With limited research into the keto diet for weight loss, and few long-term studies, we wouldn’t recommend it. There are other diets that limit carbs, but not as much as the keto diet (typically allowing 50-130g of carbs per day) which have been found to be safe and effective in the short term, for example for people with type 2 diabetes. Or you could try a Mediterranean-style diet, which has benefits for heart health.”
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