THE KETO DIET BOOK - 6th Edition, 2021

LOSE WEIGHT FOR GOOD NEW INCREASE YOUR ENERGY

Keto Diet

30 Clear health benefits

LOW-CARB,
HIGH-FAT
RECIPES

Simple and tasty meals

Digital Dining out and
Edition fast-food options

SIXTH Foreword
EDITION written by

Andrew
Justice

Professional
Keto Chef

TOP 10 FOODS TO EAT • KETO DIET ON A BUDGET • HOW TO MAINTAIN KETOSIS



Welcome to

Keto Diet

The ketogenic or ‘keto’ diet has revolutionised the way people view
different food groups. By studying the science behind what we’re
putting into our bodies, and analysing the many health benefits of
the keto diet, it’s clear to see why so many people are losing weight,
becoming healthier and generally feeling better when adopting a
high-fat, low-carb diet. The Keto Diet book breaks it all down and

explains exactly what the diet is, what’s involved and what the
benefits are. It looks at what you need to do to reach ketosis, how to
know you’ve reached it, and how you can maintain this state, as well

as exploring the side effects and impact on physical performance.
You’ll learn all about the foods you can and should eat, as well as
how to make meal-planning simple, save money, and still enjoy eating
out. With 30 delicious recipes inside for breakfasts, lunches, dinners,
desserts and snacks, discover how the keto diet can improve your life.

AI ndrew JustIice: MY STORYtOhbrohoaLeevafeesalrgenerhanentaeraRdshdMi,dcTfgsntocermiPhftahnmhicoelhuascmrsaeqhoeyTvaomoeuxhDhsyiuecnewmnrynmfcwfrpeiwsoahaoenra,idihceiWoclancenphnrdresiinewterxonnusthsi.sseeihyfetttinatsatecnoitl.Hohterro2iiorriabhtedthcneoef-lohleae0klniw.aatdesaefsacnnLroloiriII0asrheotcnsrnfoeoe.atcoem,wlyf8eawdeasDlg-agnoghWdvIaa.,dlalcdatnadaoresueLwtMrIsieiadaeiit.vinorntanfrrnnwth,arrosreTefkiuinone,rnsioohtsaeLanahocithIcifmfecgywrtnatisoaghidGanoatersLktva,tbuemrpahstohetVibuawlamhDnhlnhoplapatenennaaIysethegaaiPpmolypvrcrhdmditawhtsrteeedrdiokwerieoas,rromitd,cyaeiedsmotinaaLnioagswtInostnlssfonlonedalho.ctgehroo,ouaainmafkC1horngothntwlerrykmeisa9cLsiepwchtivvteeeMeo,ndhetaa9mdraeaarwotrncISdnsiduoa6ehtynslzitaqhatailnscsst,eeoie,optmh–ghsnmpnutiaI,arnenserecioregayiehsIgomysevcelgsrahpept.mgceasefvaptokwotwefserIsifepeshoieiaennliorprsnareyyybtscuweryecpeodrertsdts’spiTows’elsiiauaocglssoy.otfsmfrtntrniorilouhd:tourlrhoworethFhueainTiwrchgicaobrtusyTrcpeovo.rgrcnluct’hkdphoshlet.lavoonnnehhIruavurluvHeai’oatrAeeamaieespveamugtsieiecedelrndtrsnhfudsibeafttseengceesfyhhocgasetptiaeglsetotushyedohretvlhbroeedrgpayt,.itelumrnmriiow!ugttteeatofeneeagteorhfrfatdIthirfresoicawyuhyceohsdgoebacaoeenankrni-,ruavbcseelfnprmedhloesamnohtukasa,attdemid,d.inftthteierrip sgeJshniedIPi egdtheentoyafuhtbmh,ego,tsaaeubeododernobhoeterrrgce-lugQyxwh.leauiyrilsgplaes3dgltkowioeedotpBocuotriohn,seidhtfdgeat0febmuaeureokembuiaitladiluinemcgfIlo0ornlnietwoasiecseelgeicgnargeahrnfhgl0rneontfnuaaareseyhdooleelMhseiolawyisy’dllw2rtmosnsesnatrtiiepiptrovdubegterdfeffoe0sySftbtoosgheleateDesisnkapdootsyraaesih1atebairtcmosnoayorirrno,oysntsohbsid2knaalvelwttsaeootatlmmeNpieifuodriyyurgde.neoign,nesmnioutulmttOthclndlFyiitIrehdv.fegaeeeeamorgcrirsr2uatiogrnoseeIaamilnp,ltdourwkaafsy’0elenocwipphaergvnrnin,ntabrntnmlaeo1Featafleeeli.turetttadinaysohnsd4ithtaeehsmstwuxtn,nx,aephytaiahenelw,ecdupoeintukcsIdt,drilityunwlIe’gohcranrirteieuntoviAraoeeeetasbdyslwoyemertytgttmeJnts,artiooieiehlaaiwhdeooortbneapsitodpiCrgncniemilpneennfnsnttrgrnryfsaiKueadhasauosecdwLtgiopinlaetnnrnenhnhysliepjewastefimlneyhttdiseynadheoeonltdcwaoocucudiai,hodoamstemcecmrpiatncchratap.aeergcfhataoeitnlimyaynedihezsaeeenrthrmnsidtoofnodez.adsimshgoAtgeeonam.athstrywreueilfrrannhegosrooPpi,eitamntotneon.lnadoeidboieavraylsfdfIw.dudwgigosyesdneortbveafTcwtaeh,iLirei,snditnohvtfbtblhardsk-haoooeohhlee,gymoepatnteepepwgrnrvasonlcekaetirGarssthetoethcdotae-eoka,cesflroawlmtertovga,tbooftiivyeateaereoewlInneoeuawropiyro.lnsnlh dnii.srtccnsnssmtcPaeiamoietostepcgfallahsysao.rrsrdyiesyinnukiveneigcravdrihtlg,oomeahrawesyts

AndrewHappy cooking!

Main image; Getty Images

CONTENTS

KETO DIET 18
72
08 What is a keto diet?
10 The benefits of a keto diet 100
14 What to eat on a keto diet 122
18 How to reach ketosis
22 Know when you’re in ketosis
24 Managing your macros
26 Different types of keto diet
28 Physical performance
30 Side effects & dangers
34 How your body reacts
36 Meal planning & budgeting
40 Top 10 keto foods
46 Eating out & fast food
50 Maintain the keto diet
52 Top 10 keto tips

BREAKFAST 64

60 Avocado with baked egg

and salsa

62 Tofu omelette with courgette

64 Quark with blueberries and

flaxseeds

66 Shakshuka with cauliflower,

parsley and pumpkin seeds

68 Quinoa and apple muffins

62 28

6

76 10

120

94 Marinated chicken breast

with Mediterranean
oven-roasted vegetables

96 Stir-fried beef with beans

and bean sprouts

98 Quick vegetable soup

with meatballs

100 Pork chops with tomato

and fennel confit

102 Chicken and mushroom

96 stir-fry with bok choy,

carrots and black beans

104 Gratinated salmon fillet

LUNCH with terragon on a tomato
116 and cucumber medley

72 Pea pancakes with avocado DESSERT

purée and poached eggs 108 Coconut ice cream

74 Chard and tomato omelette

with pine nuts

76 Avocado, cucumber, cress 110 Strawberry-yoghurt

and lettuce with smoked ice cream pops
salmon and lemon
112 Stack of healthy raw cashew
78 Stuffed pepper
butter chocolate cups

80 Courgetti bolognese 114 Mint ice cream with

82 Roasted aubergine with chocolate chips

vegetarian curry & coriander 116 Chia seed pudding

84 Low-carb pizza with a with berries

94 beetroot and sunflower seed

base, topped with grilled

vegetables and feta cheese SNACKS

DINNER 120 Turkey, grilled courgette

88 Grilled chicken kebabs with and mozzarella bites

cucumber raita 122 Mini aubergine pizzas

90 Steamed salmon on a bed without a base

of rocket 124 Beetroot hummus

92 Cashew and coconut chicken 126 Low-carb sesame seed

curry with cauliflower rice crackers with sunflower seeds
and pumpkin seeds

7

KETO DIET

A keto diet eliminates
most carbs, and

instead focuses mainly
on sources of fat,
with some protein

and above-ground
vegetables

What is a keto diet?

We explore the basic principles of a keto diet, how it works and what
happens inside your body

Keto is a short term for ‘ketogenic’ and refers to and protein. Most foods will have a combination of all
a low-carbohydrate, high-fat (or ‘LCHF’) diet. three macros in various quantities, so it’s impossible
There have been many variants of a low-carb to avoid carbs completely.
approach to eating over the years. These diets come
in and out of fashion, lauded by many as ‘miracle There are three types of carbs: sugar (both
weight-loss systems’ and discredited by others. natural and additive), starch (found in products
made from plants, such as pasta or bread) and fibre
The ketogenic diet, however, has its roots in the (found in the cell walls of plant foods, which is why
medical world. It is widely used to treat certain types wholewheat is best as the fibre isn’t stripped).
of hard-to-control epilepsy in children. By inducing
a state of ketosis (more on this later in the book), it These carbs are used by the body as our main
is thought to lead to a reduction in the frequency of source of energy. They are broken down into glucose
epileptic seizures. A ketogenic diet has been used (sugar) and absorbed into the blood stream. The
in this way since the 1920s, and is monitored and glucose is helped by the production of insulin
controlled by doctors. to enter the body’s cells. Any leftover glucose is
converted to glycogen in the liver and muscles.
Interest in a ketogenic diet has been growing over Excess glucose that can’t be converted to glycogen is
the last two decades. The diet has moved into the stored as fat, for long-term energy.
mainstream and is now used as a lifestyle option,
primarily to lose weight, though there are other Good-quality carbs that are high in fibre and starch
reputed benefits. release this glucose into the blood more slowly,
which is why they give you a consistent energy
Understanding carbs release and keep you feeling full. Carbs that are
primarily sugar, like sweets, cakes, biscuits and so on,
If you’re going to be reducing a major food group release sugar quickly. This is why they give you a fast
from your diet, it’s worth understanding what role it energy burst that is often short-lived, and leave you
plays. Carbohydrates (carbs) are one of the three key feeling hungry again a little while later.
macronutrients (macros) in our food, alongside fat
Fibre is important to our health, as it helps with
healthy digestion, can reduce cholesterol and may be

8

WHAT IS A KETO DIET?

While many fruits are
ruled out for being
high in carbs, berries
are allowed on the keto
diet, and make a good
option for snacks

associated with a lower risk of certain diseases like Ketogenic macros
type 2 diabetes and bowel cancer (source: NHS UK).
We have mentioned macros, with the three
Going low-carb key macros being carbs, fat and protein.
In a traditional diet, just over a third of our
So, if carbohydrates are so essential to our bodily diet should be fruit and veg, just over a third
systems, why would you want to cut them out? should be starchy carbohydrates, and the rest
made up of dairy/dairy alternatives, sources
The basic idea behind a keto diet is instead of using of protein and unsaturated fats. There are
carbs, and therefore glucose, as your primary energy many different ketogenic ratios out there, but
source, you use fat. Your body will naturally access they are all approximately the same. At least
glucose energy first, as it is the easiest to release, 70 per cent of your calories should be from
so any energy from fats is stored until it is needed. fat, 15 to 25 per cent from protein, and 10 per
If you reduce the amount of carbs you eat, you will cent from carbs. However, many forms of the
become low on glucose and force the body to break diet will have carbs as low as 5 per cent.
down that stored fat for energy instead.
A typical keto meal
This causes the production of ketones in your might be steak with
blood. If you continue to build up these ketones, lots of leafy greens
your body will go into a state called ketosis. This is
a natural survival process in the body used when
food is scarce. Of course, this isn’t a situation we
usually find ourselves in these days, so a keto diet is
a deliberate attempt to put the body into ketosis and
burn ketones as a primary energy source.

A keto diet

A keto diet is essentially low in carbs and high in fat.
It’s not ‘no carbs’, but around five to ten per cent of
your diet or less should be carbs. Up to 80 per cent
is then made up of fat, with the rest coming from
protein. The diet aims for ‘adequate’ protein intake –
if there are limited carbs in your diet, protein will be
converted into glucose too. Therefore, it’s important
to balance the right amount of protein in a keto diet
to achieve true ketosis.

A keto diet focuses on good-quality foods; it’s not
reliant on high saturated fats like some low-carb
diets are. It’s a diet rich in lean meat, non-starchy
vegetables, high-fat dairy products, low-carb fruits,
healthy fats, nuts and seeds.

Throughout this book, we’ll explore the keto diet,
its benefits and what you can eat, with plenty of top
tips and advice too.

9

Keto dIet

The benefits of a keto diet

It’s not just about weight loss – the keto diet has a number of reported
benefits for both mind and body

Low-carb diets have been around for a long As previously mentioned, one of the concerns about
time, and their benefits are well reported. Over a diet high in fat was increased cholesterol, but it is
the years, they have received some negative important to understand how cholesterol works in
press, with many believing that the high fat intake the body.
was damaging, causing an increase in heart-disease
risk factors and cholesterol levels. First, your body has both cholesterol and
lipoproteins, the latter of which are carriers that
However, in the last couple of decades, many transport cholesterol around your body. These
studies have been undertaken looking into the merits molecules are made up of fat and protein. There are
of a low-carb lifestyle. These studies have found that quite a few different types of lipoproteins, but the
a low-carb diet can in fact be healthy and beneficial, ones we hear about most often are LDL and HDL,
debunking many of the older beliefs. standing for low-density lipoproteins and high-
density lipoproteins respectively.
The diets themselves have also evolved. The
keto diet, while low carb, is based around healthy, There are many benefits of
balanced eating. It’s about choosing a good variety a keto diet, including weight
of foods to nourish your body and being mindful loss, increased energy,
about what you eat. better mental focus and
improved wellbeing
Weight loss

One of the main reasons many people are drawn to a
low-carb way of eating is to lose weight. Cutting the
carbs from your diet is a quick and easy way to drop
fat and lose pounds. In the initial stages, there can be
a sudden and dramatic weight loss, but this is mostly
water weight. However, following the diet long-term
can lead to substantial but steady weight loss, and
then help you to maintain your target weight.

There are a few reasons why low-carb diets are
more effective than, for example, low-fat diets. For a
start, the increase in eating fat-based foods means
you generally feel fuller for longer. When removing
carbs from your diet, while eating moderate protein
and high-fat products, appetite tends to decrease.
This naturally leads to fewer calories being consumed
and therefore a drop in weight. This is significant.
Many dieters fail because, simply, they are hungry.
Hunger encourages bad food choices. Take hunger
away and you’re far more likely to be able to stick to
your diet.

The sustained weight loss comes from treating the
switch to keto as a lifestyle change and not a diet.
Pushing the body into ketosis and then stopping
once you hit your target weight will send your body
yo-yoing and increase the likelihood of weight gain.
It’s much better to enter into a keto diet as a long-
term plan. Once you are at goal weight, you may be
able to introduce slightly more carbs from a healthy
source and still retain the benefits.

Improved blood results

There are many benefits of the keto diet that you
can’t see on the outside as noticeably as weight loss.
One of these is an increase in HDL cholesterol levels.

10

BeNeFItS

There is a lot of research that shows that
the keto diet could help to reduce and
prevent the risk of heart disease. It helps
to raise good cholesterol levels and lower
blood pressure, among other benefits

LDL cholesterol is the ‘bad’ type. It carries Seeking professional
cholesterol from the liver and into the rest of the advice and guidance
body, where it can be damaging. It’s important to
keep this LDL cholesterol low. HDL cholesterol does We’ve mentioned here the many reported
the opposite job: it carries cholesterol away from benefits of the keto diet in relation to treating
your body and to the liver, where it can be used as or preventing various ailments. If you do
needed or removed as a waste product. High levels of have diabetes, high blood pressure, high
HDL cholesterol lower your risk of heart disease. HDL cholesterol or any other condition, you should
cholesterol levels can be increased by eating good always speak to a doctor before undertaking
sources of fat, which is the main component of the a new diet, including the keto diet. While
keto diet. Low levels of HDL cholesterol can decrease the diet is safe for many people, it is wise
the risk of diabetes as well as heart problems. to have medical guidance and advice. Your
Worldwide studies have shown that a low-carb diet doctor can help you to get started on the
can help to increase HDL cholesterol levels. diet, tell you if they think it will be of benefit
to you, and be there to keep you on track and
The keto diet is also reported to help lower monitor your symptoms.
triglyceride levels. Triglycerides are fat molecules
found in your blood. A high level of triglycerides 11
can increase your risk of heart disease. Triglycerides
are usually checked at the same time as cholesterol,
though they are different. High levels of triglycerides
may thicken the walls of the arteries, which can lead
to a stroke or heart attack. High triglycerides can
sometimes be noted alongside other conditions too,
such as type 2 diabetes, thyroid problems and liver
disease. Therefore, it’s important to control your
triglyceride levels.

Some of the best ways to reduce your triglyceride
levels are to lose weight if you need to, reduce excess
calorie consumption, avoid sugary, refined and simple
carbohydrates, and eat plenty of healthy fats. You
can see why the keto diet would have such a good
effect, as it ticks all of these boxes.

Finally, the keto diet has a positive impact on your
blood pressure – it helps to lower it. A lower blood
pressure means a reduced risk of many diseases
and conditions.

Keto dIet

The keto diet can help with controlling
insulin, which means that it could be
beneficial to those with type 2 diabetes

Keto as a Impact on insulin
therapeutic diet
When we eat carbohydrates, they are broken down
The ketogenic diet has been used medically, into sugars – mainly glucose – which we can use
as well as chosen as a lifestyle choice. A low- as fuel. Our body is very efficient at doing this,
carb diet has been used to treat children with especially as we have been eating carbs for so long.
difficult-to-control epilepsy. Studies have This glucose enters the blood stream and raises our
shown that by entering a state of ketosis and blood sugar levels – a natural process. The body
having an elevated number of ketone bodies then responds to this rise in blood sugar levels by
passing through the brain, the frequency of producing insulin. Insulin is an important hormone
epileptic seizures is reduced. with many key roles to play in the body. It tells the
liver, muscle and fat cells when blood sugar levels
These diets are given under very strict are high and they need to take in glucose from the
conditions. For growing children, it’s blood, using it for energy. This helps to control blood
important that an adequate amount of glucose levels. If the body has enough energy, insulin
protein is eaten, as well as the right number signals the liver to take the excess glucose and store
of calories for their age and weight. This it as glycogen.
‘classic therapeutic ketogenic’ diet has been
around since the 1920s, but it isn’t as widely People who are unable to produce significant
used now thanks to massive improvements in levels of insulin are type 1 diabetic. As the body has
modern anti-seizure medication. no signal to take glucose from the blood, the body
will search for alternative sources of fuel. The liver
The ketogenic diet has also been studied will produce ketones to compensate for energy.
as a way of improving or reducing the risk of However, in this case, the high levels of ketones
other diseases and conditions. To date, there can lead to ketoacidosis, which is a very dangerous
are reported links between a keto diet and condition for a diabetic. It’s important to note that,
potential therapeutic uses for Alzheimer’s despite sounding similar, ketoacidosis and ketosis are
disease, motor neurone disease, autism, brain very different things. Diabetic ketoacidosis (DKA)
cancer, severe headaches, Parkinson’s disease is life-threatening and caused by the combination
and sleep disorders. Much more work needs of high blood sugar, high levels of ketones and
to be done medically in this area, but it’s very insufficient insulin. This is why it is important for type
exciting research. 1 diabetics to monitor their diet and inject the correct
amount of insulin.
Another area where the keto diet could
be beneficial in a therapeutic sense is in the Type 2 diabetes is when the body is not
treatment and control of diabetes. According responding effectively to the insulin it’s producing.
to Diabetes.co.uk: “ketogenic diets are very It is commonly associated with being overweight
effective at achieving two common aims of or inactive. The body is then less able to take the
diabetes control, lowering blood glucose glucose from the blood, leading to higher blood
levels and reducing weight.” As type 2 sugar levels. The keto diet may be beneficial in
diabetes is becoming far more prevalent, it’s helping to treat and manage the symptoms of type 2
good news that there have been such great diabetes. It helps to lower blood sugar levels naturally
results. The Diabetes.co.uk website also has by not consuming carbohydrates. This, in turn, lowers
a forum, which is useful for talking to other the need for insulin.
diabetics about a low-carb lifestyle and the
control of insulin.

12

BeNeFItS

Wellbeing in to these reserves, giving you plenty of energy.
There are also reports that people start sleeping
The keto diet can have a positive impact on your better once on the keto diet, though there is less
brain health and wellbeing too. The brain is used to evidence to suggest why this might happen. It’s one
using glucose as its fuel source, but it can also run benefit that is certainly a positive, regardless.
on ketones. It’s thought that using ketones can have
many positive impacts on the brain. Much of this is General wellbeing is often improved by the diet
embedded in complex science, but followers of the itself, but part of it is moving away from a previous
diet give anecdotal evidence of improvements. unhealthy lifestyle. By taking control of the food you
eat, you become less reliant on giving in to junk-food
One of the common responses is that the diet cravings, which can be quite empowering.
results in better mental clarity and improved focus.
Some describe it as a ‘fog’ lifting that they never Varied benefits
knew was there. A keto diet can also contribute to a
reduction in migraines and improvements in memory. While we have discussed many of the most common
One theory behind this is that eating high levels of benefits of the keto diet here, delve into the online
carbohydrates, especially simple ones full of sugar, forums and websites and you will read many, many
causes our blood sugar levels to rise and fall rapidly. more benefits. Most of these are contributed by
Remember that 3pm afternoon slump you may have people who have tried the diet and found that it has
experienced? It’s often due to your blood sugar had great impact on areas in their life.
levels dropping after lunch and causing lethargy
and fatigue. It’s hard to stay focused on what you’re For example, the anti-inflammatory benefits of
doing when you feel this way. Following a keto diet eating a keto diet could aid those with IBS. It has
means that you will avoid those rises and falls of been shown that reducing sugar intake can help to
blood sugar, so that your energy levels will stay control IBS symptoms.
steady all day.
Another possible benefit is for women who suffer
As well as feeling more mentally alert, followers from polycystic ovary syndrome (PCOS), which is
often say their energy levels start to increase. This often linked to insulin resistance. The keto diet could
is especially true once the cravings for carbs as an help to manage hormone levels and improve the side
energy source start to abate and the body gets more effects of the condition.
productive at using ketones for fuel. Part of this
is due to the way that insulin levels are stabilised, The best way to find out the benefits is to try
as mentioned above. Also, there is plenty of fat in the diet for yourself. It might be worth keeping a
the body for energy use. Now that your body has diary as you progress, so that you can mark down
become good at using fat for fuel, it can start to tap improvements as you notice them. It’s a great way to
stay motivated if you feel the urge to eat some carbs
and end the diet.

You may experience increased energy levels
after adapting to the keto diet, which help
you to stay active and focused

13

KETO DIET

Knowing what you can
and can’t eat is key to
success on the keto diet

What to eat on a keto diet

If ‘What can I eat?’ is your first question, we’re here with a detailed

guide to what’s on the keto menu

You’re interested in trying the keto diet and The basics
embracing the low-carb lifestyle. But you’re
also worried about planning meals; knowing The first thing you need to do is understand how
what to eat and what not to eat; how to decipher many carbs are in foods. If you’re buying packaged
how many carbs are in a food; and so on. Taking on products, this means reading the nutritional
the keto diet does involve a bit of research and a information (see the box on the following page for
mindshift, but it’s not too difficult to get started. differences in labelling practice around the world).

Here we look at the very basics of the diet, so you As you get to grips more with the diet, you will
know what you should be eating. We also look at the need to think about macros and the exact number of
foods to avoid, as this makes it easier to see what carbs you can eat in a day, based on your own height,
needs to change in your current diet. weight and activity level (see page 24 for further
information). However, as a beginner, a good rule of

14

WHAt to eAt

thumb is to stick to foods that have fewer than five Carb counting:
per cent carbs. UK vs USA

You’re aiming for high fat, adequate protein and You might think carb counting is as simple as
low carb. This is what you should have in mind when adding up the number of carbs in a product,
preparing meals. You can eat meat, but you don’t wherever you are in the world. It’s not quite
need to eat it in excessive amounts. Just a standard so straightforward, due to the differences
portion is perfect. Meat is low in carbohydrates, but a in labelling. The value you need to know
good source of protein too. This isn’t a high-protein is ‘net carbs’, which are indigestible carbs.
diet – excess protein will be converted to glucose, This is the total value of carbohydrates in
which will make your ultimate goal of achieving a food, minus the fibre. In the UK (and the
ketosis that much harder. EU), the fibre content is already deducted
and listed separately. This means you take
Try and avoid processed meats if you can, but the carbohydrate value given and count it all.
if you do want to eat some sausages or ham, for If you’re in the USA, fibre is included in the
example, always read the label first. Where possible, total carbohydrate value, with a breakdown
choose organic, grass-fed meat and the best quality underneath of how much is sugars and how
you can afford. A good alternative to meat is fish, much is fibre. You must deduct the fibre from
which is full of good fats. Oily fish at least once a the total carbohydrate figure to get your
week is a healthy choice, as well as more meaty fish. net carbs.
Try and have at least two meals based around fish
every week. Using oil when cooking
and drizzling it over your
You’ll likely get through a lot of eggs on the keto salads is a good way to
diet, as they are so versatile. They can be boiled, increase your fat intake
fried, scrambled, made into omelettes, a basis for at every meal
egg muffins… so many choices from one humble
ingredient! Buy free-range and organic if you can. 15

Healthy fats

Next, you should include lots and lots of natural fats.
You want the majority of your calories to come from
fat, so it’s important to include it in every meal. There
is a lot of fat in the meat, fish and eggs that we’ve
already mentioned, but there are plenty of other
ways to get fat into your diet.

An easy way to add fat is to use it to cook with.
There are so many good oils available now, such as
olive oil and coconut oil. Use oils to cook your meat
and fish, or drizzle over a salad. Again, buy the best
quality you can afford, as this will have the greatest
health benefits. You can also opt to cook with
butter, which is lovely particularly when cooking a
nice steak. Butter is a good base for high-fat sauces
too. You can easily make a garlic butter or a classic
Béarnaise sauce, for example.

Dairy products are another high source of fat.
Always opt for the full-fat version of everything, as
low-fat products tend to add sugar or sweeteners for
flavour to replace the fat. Use real butter wherever
possible – for cooking, baking and spreading.
Packaged spreads are often full of nasties that you
don’t want in your diet. If you find real butter hard
to spread, look for spreadable butter that is made
with just butter and oil, and has no sugar or artificial
sweeteners in it.

Cheese is definitely on the menu, as it is packed
with fat. Pretty much any cheese variety is fine, so
you can really mix it up to get different flavours.
Add in creams, such as double or whipping cream
for sauces, or for pouring over berries. You can have
high-fat yoghurt too, which is great again for cooking
or making a healthy pudding.

Nuts are another source of fat, though they are
high in calories. They are great for snacking on, but
do be aware of the carb levels in certain varieties.

KETO DIET

What about drinks? Fruits and vegetables

It’s very easy to ruin all your hard work with We’re always told that fruits and vegetables should
your food by drinking the wrong things. Some be the staples of a healthy diet. However, on a keto
drinks have a lot of carbs and they could diet, you have to be careful about what you choose.
very easily and quickly take you over your
carbohydrate level. Most fruits are not keto-friendly, as they are high in
carbs. You can still have fruit, but you need to make
Ideally, you would drink mostly water. You wise choices. You are better off sticking with berries,
need a lot of water on the keto diet, as your such as raspberries, strawberries and blackberries.
body will be expelling more than normal. Your These are lower in carbs than some other fruits,
body is used to storing glycogen in water in and give you a nice, sweet hit. Blueberries have the
your muscles. As it breaks down and burns highest amount of carbs, so you should only have a
through that glycogen, the water is released. very small portion.
You need to ensure that you are replacing
that water. Other than berries, lower-carb options include
coconut flesh, plums and apricots, but even these
Water is also a good way to manage your are higher in carbs than many other food options. As
cravings, keep your kidneys functioning well with all fruits, we’re talking about eating very small
and help your body with the fat-burning amounts. One orange, for example, could contain 15
process. If you find water dull, you can try grams of carbs, which is the majority of your intake
adding some flavour to it with lemon or for the entire day.
lime slices.
Vegetables, however, are still on the menu, but
If you wish to vary your drinks a little, you do need to know which ones you can eat. In
then both coffee and tea are good choices, general, vegetables grown below the ground, so
as they have next to no carbs or calories. root vegetables, are the ones with the highest carbs.
The hit of caffeine can help you through the This includes things like potatoes (both white and
initial tiredness when you start the keto diet. sweet), squash, carrots, parsnips, onion, beetroot
You can add a dash of your chosen milk, but and celeriac. You may get away with, for example,
make sure it’s unsweetened. You could also some diced onions in a meal, or a few carrots grated
try adding a touch of spice or experimenting for a salad. But if you start having too many of these
with different teas, such as green tea or types of vegetables, you will very easily go over your
herbal tea. carb limit.

If you quite like to have a drink of alcohol at Vegetables that grow above ground are a much
the weekend, this should be in small amounts. better choice. These tend to be far lower in carbs, so
All alcohol products have carbs and sugars. you can eat more of them. They are good for filling
Cocktails, anything flavoured, beer and cider your plate at mealtimes, and they give you lots of
are all high in carbs and won’t do you any nutrients. Things you should eat include spinach,
good. Clear spirits are best, as long as they lettuce, asparagus, olives, tomatoes, aubergine,
are unflavoured, as they don’t raise blood cucumber, cauliflower, green beans, kale and so on.
sugar like other alcohols. Some wines might Avocado is very popular on low-carb diets, as it is
be okay for the odd glass, but read the label. also very high in fat.
The sweeter the wine, the higher the carbs
are likely to be. You can also get some low- You can experiment with these vegetables to give
carb beers, but do make sure you check the you carb-like foods, such as cauliflower rice, avocado
label before drinking. chocolate mousse, courgetti (ribbons of courgette to
replace spaghetti) and broccoli pesto.

Most salad vegetables
are low carb and make a
good choice for a healthy
lunch. Fill your bowl
high and drizzle with
high-fat oil

16

WHAt to eAt

Junk food is firmly off the keto menu. Low-carb packaged food
The amount of sugar in these products
means they are very high in carbs It can be tempting to save time and grab foods that
are packaged and listed as ‘low carb’. Many food
Foods to avoid producers are creating products to appeal to those
on a low-carb diet. They are not always suitable
So, there is plenty that you can eat on a keto diet. for use on the keto diet and should therefore be
Here we will run through the things you can’t eat. A approached with caution.
lot of it is common sense. As with any diet, you need
to eliminate sources of sugar and simple carbs. This There are many people who switch to eating fewer
means things like chocolate, biscuits, sweets, cakes, carbs, which means significantly less than they were
crisps, doughnuts… basically all junk food. Clear these eating before. They may not, however, be looking to
things out of your kitchen cupboards in order to eat so few carbs as to induce ketosis. These tailored
resist the temptations. low-carb products might simply have fewer carbs
than the full-carb alternative. While still a healthy
You also need to eliminate starchy carbs, so that’s option for many people, they could seriously affect
your pasta, potatoes and rice. If you are used to your keto diet.
basing your meals on these staples, you will need to
have a bit of a change in the way you prepare meals. It’s important to read the label properly to see how
It can take a little getting used to, as these products many carbs they do contain. Be wary of the portion
are so easily accessible and commonly used. size and the amount of carbs per serving. Sometimes
these products will have a very small serving size,
You should also avoid most fruit, non-diet soft which makes for a low carb level, but won’t be very
drinks, fruit juices, drinking squash and bread. All filling or satisfying.
grains are also out, so that includes wheat, barley,
oats, rice, rye, quinoa, bulgur wheat, millet – and There are some grab-and-go products that are
anything made from these grains. Most beans are keto-friendly, though they are less available in the
also too high in carbs, which means avoiding kidney shops and tend to be more expensive. You are much
beans, chickpeas, lentils, peas, butter beans, black- better off making your own snacks, if you need them.
eye beans and so on. There are plenty of keto websites with recipes for
quick snacks. Make them in bulk and carry with you
Sugar comes in many guises. It’s important to for when a craving hits.
recognise these so you can avoid them. Look out
for anything with added honey, agave, maple syrup, The final word
high-fructose corn syrup and similar.
This might seem difficult at first, and it can take some
While artificial sweeteners are not high in carbs, getting used to. However, if you want to experience
they are not always suitable on the keto diet. the benefits of the diet, you need to follow the rules
Everyone reacts differently to sweeteners; they could as closely as possible.
affect your blood sugar levels or cause cravings
that can be difficult to manage. Sweeteners include We recommend going through your kitchen and
aspartame, saccharin, sucralose, Splenda and so on. identifying the products you have that are not
This is why you should avoid zero-calorie soft drinks. suitable for a keto diet. If you can, get rid of them
While they are generally low carb, they can still have to reduce temptation. However, for those with
adverse effects. families, this might not be possible if they are eating
a different diet. Try and keep all these non-keto-
friendly foods in one place, to make it easier for you
to make healthy decisions.

When eating the keto way, eggs
are a great source of fat and
protein. You should also include
high-fat dairy, such as butter and
cheese, and some milk

17

KETO DIET

How to reach ketosis

It’s not quite as simple as cutting carbs. Here we
look at how to get your body into a state of ketosis

T he aim of the keto diet is to get your body
into a state of ketosis. This takes some serious
work, as your body will want to fight against
the change. Its natural state is to find quick and easy
sources of fuel, which is why it will have a preference
for carbs.

When you cut carbs, the body will crave them.
This can be very hard to manage and it is why many
people who start a keto diet will ultimately fail, as
they give in to these cravings. It does take some
serious willpower to get through the initial stages so
you can start to feel the benefits.

So, how do you reach the state of ketosis? And
how long will it take you? We take a look at the most
effective techniques to get your body into ketosis
and keep it there.

Ketosis timescale Exercise is one thing
you can do to help your
Ketosis isn’t something that happens overnight. You body achieve a state of
can’t just decide one day that you want to ditch the ketosis, as it forces your
carbs and expect overnight results. It takes time and body to deplete your
patience to reach a true state of ketosis. Your body glycogen stores
has been relying on the glycogen from carbohydrates
for your entire life, and it doesn’t really want to
change. It will take time for the effects of a low-carb
diet to take hold, and for your body to switch to
producing and burning ketones for fuel instead.

The transition period varies a lot from person to
person. You may find that you start a keto diet and
you reach ketosis within a few days. It may take up
to a week. There are a lot of factors that affect how
long it takes for you to reach ketosis. We will look
at some of these in more detail over the next few
pages. The first thing is getting the right carb ratio
– this takes some practice, and the basic formula
might need tweaking for your body. Your body type
and your activity level will also play key parts, as will
your weight. How you were eating before might also
make a difference, and whether you were relying very
heavily on white, starchy carbs, or you were already
eating a healthy, moderate-carb diet.

It’s also worth bearing in mind that just because
you reach ketosis, that’s not it forever. You can very
easily end up right back out of ketosis. Some people
do this deliberately, as part of a ketogenic cycle or to
fuel up for exercise, but often it’s caused by eating
too many carbs and pushing your body back to
burning glucose.

The carb equation

The most important part of the equation for
achieving ketosis is to cut your carbs right down, and

18

HOW TO REACH KETOSIS

also to find the right level for you. We look at the Fasting and
concept of macronutrients in more detail on page the keto diet
24, but a good starting point is about 30 grams of
carbs per day. However, most people need between Some people combine intermittent fasting
20 and 50 grams of carbs to reach ketosis, which is with the keto diet, particularly if they are
quite a wide range. This is why we say to start with hoping to lose weight. There are different
30 grams, but be aware that you may need fewer to methods of fasting. One of the most common
actually reach ketosis. Conversely, you may also need is the 5:2 diet, where you eat a normal
more if you find the side effects too severe. It’s very amount of calories for five days, and then
much trial and error. Once you find the right carb reduce your caloric intake drastically (to
ratio for you, you will be able to get into a state of around 500-600 calories) for two days a
ketosis much more easily. week. Other people do daily fasting, where
they eat all their food for the day within an
Some people like to ease into a low-carb diet ‘eating window’ and then don’t eat for the
by gradually dropping carbs from their diet a bit rest of the time. The idea is that during this
at a time. While this can offset some of the initial time when you’re not eating, or not eating
symptoms of the diet, it isn’t the fast route. And there as much, your body breaks down extra fat to
is nothing wrong with that. If you are looking to start meet your body’s requirements. Fasting can
a whole new keto lifestyle, it doesn’t matter if you also help you reach ketosis quicker, as it helps
take it slow and steady. If you want to get to ketosis you deplete your glycogen stores.
fast, however, the only way is a drastic change in your
carb intake.

It’s very easy to let carbs into your diet in the first
few weeks. Many of us don’t realise how many carbs
are hiding in things like sauces or fruits, and we can
slip up without knowing. This will affect your body’s
ability to get into ketosis, as it will always burn the
glucose from carbs if it gets some.

Pick very high fats

While you are making sure that you are lowering your
carbs enough, you must think about your fat intake,
as this is the other side of the equation. Without a
high intake of fats, your body has nothing left to

Coconut oil is a great source of
healthy fats, and they are a particular

type that can be absorbed by the
body easily, helping your liver to

produce ketones

19

KETO DIET

What are ketone burn. The point of the keto diet is for your body to
supplements? switch from burning glucose from carbs to burning fat.

If you are really keen to get into ketosis fast, Healthy sources of fat are therefore essential, so
then there are such things as exogenous your body has enough fuel. You need to ensure that
ketones. These are ketones that come from your fat intake accounts for 70 to 80 per cent of your
outside your body that you can take as a entire daily food, which can be really hard at first.
supplement to your diet. These are usually It’s such a different way of eating, but if you want to
based on beta-hydroxybutyrate (BHB), one of reach ketosis, you need to get your head around it.
the ketones naturally produced in your body.
There are some sure-fire foods that will ramp up
The idea behind supplementing is that your fat. Coconut oil is a popular choice, and can
it can be very hard to get into a state really help you achieve ketosis. It contains a certain
of ketosis and stay there. For some, the type of fats called medium chain triglycerides
lifestyle is difficult to maintain, but they (MCTs). These fats are absorbed very quickly by the
want the benefits of using ketones as fuel. body and are available to the liver for immediate
Supplements are useful if you are just conversion into ketones and energy. You can eat
transitioning into ketosis and you want to coconut oil as it is, though that does take some
give your body a quick boost of ketones – getting used to. Try starting with a teaspoon each
they are designed to be used when your body day and see if you can increase that over time. You
isn’t currently in a state of ketosis. They help can also use it for cooking and baking with.
get your body into, or back into, ketosis very
quickly, rather than the usual wait of a few More oils to include are extra virgin olive oil,
days to a week. avocado oil and nut oils. You can also get MCT oil
supplements, which can help. Other sources of good-
You can get raw ketones, which are called quality fats that you can eat to get you into ketosis
‘ketone esters’. They are very expensive, so include egg yolks, butter, nut butters and olives.
they are only if you want to make a significant
investment into your diet. These can be used Monitor your
by the body very quickly, so you can start protein intake
using the ketones straight away. However,
there are some side effects, including gastric You do need to eat protein while on the keto diet,
distress, and they are not the most pleasant but monitoring your intake is really important. Eating
to taste. too much protein will stop you from entering a state
of ketosis, but eating too little will have a negative
Ketone salts are also based on BHB, but effect on your body. You are aiming to have about 20
they are combined with essential salts. The to 25 per cent of your daily food intake from protein.
ketones are not quite as easily accessible in High-fat protein is a good way of both limiting your
this form, but they taste better, have fewer protein intake while also introducing more fat into
side effects, and also help you increase your your diet. Lean protein should be served with fatty
salt levels. Ketone salts are the most freely sauces and sides.
available and are not as expensive to buy, so
they are the ones most commonly used by Protein is very important for your body to continue
people interested in supplementing. to function. The liver needs protein to produce
amino acids, which are used for gluconeogenesis.

Getting the balance of protein in
your diet right is so important. Not
enough and you risk losing muscle
mass, but too much and you could
suppress ketone production

20

HOW TO REACH KETOSIS

Find an exercise you enjoy and
you’re more likely to stick to it,
plus it can help you reach ketosis

This process creates glucose in the body. Yes, the It can be hard to exercise when you first start the
glucose that we are trying to restrict through cutting keto diet, as you will feel a temporary lack of energy.
carbs. Glucose does play an important role in the You may also find that as your body transitions to
body, which is to provide energy for certain organs burning ketones rather than glucose, you will notice a
and functions. This includes parts of the brain, red dip in your physical ability.
blood cells and some areas of the kidneys. These
organs cannot use ketones as fuel, so you do need to However, carrying on with exercise is beneficial
produce some glucose. It is much better for this to for your body and can help you transition into a
come from sources of protein rather than carbs on state of ketosis quicker, as well as contribute to
this diet. keeping it there. It doesn’t really matter what type
of exercise you do, but it’s easier to stick to a routine
Protein is also important for maintaining your if it’s something that you enjoy. Try running, team
muscle mass. Not enough and you may lose more sports, hitting the gym, going to a class, swimming…
muscle than you want to. The body will be looking anything that suits your lifestyle, as long as it’s
for fuel it can burn in the absence of carbs, and you getting your heart rate up.
don’t want it to turn to your muscles and eat away
at them. Therefore, getting your protein right is very Check your ketone levels
important. Just beware that if your protein level is too
high, it may suppress ketone production. It really is a If you really want to reach ketosis and be sure, you
fine balance, and it takes practice to get just right. can check your ketone levels. We look at this again in
more detail on page 22, where we explore the signs
Increase your exercise that tell you when you’re in ketosis.

If you really want to get into ketosis and fast, you There are various monitors available that you can
absolutely need to be doing some kind of exercise. use. These help you to see exactly what is happening
When you undertake any kind of exercise, you inside your body. If you know your ketone levels, you
deplete your glycogen stores. These stores usually can make adjustments to your diet until you reach
come from the stored, unused glucose after eating ketosis. This is great for people who like to see solid
carbs. In a normal diet, you would deplete your evidence of their goals being reached, but it can be
glycogen and then replenish it with a carb-heavy meal. more expensive to have to buy strips to test ketone
levels on a regular basis.
However, when you are on the keto diet, your
glycogen levels will stay low. This is what triggers It is much better to be patient and listen to your
the production of ketones, as the body searches body. If you follow the tips on these pages, you will
for an alternative source of fuel. Some studies have be driving your body towards a state of ketosis.
shown that exercise may increase the speed at which When you get there, you will notice various signs and
ketones are produced. symptoms that tell you that your body is beginning
the transition into burning ketones.

21

KETO DIET

Initial rapid weight loss and a
long-term increase in energy
levels are two signs that your

body has reached ketosis

Know when you’re in ketosis

The aim of this diet is to achieve a ketosis state, but how do you know
when you have reached your goal?

As we’ve mentioned previously in this book, your stored carbs being used up for energy, but
the aim of the keto diet is to reach a point not replenished. It’s also the loss of water weight,
where your body is in ketosis (see page 18 previously held by your fat cells. As you start to burn
for more information). But this is something that these fat cells, the water is released, accounting for
happens inside your body, so how do you know when a dramatic drop in weight. The sudden weight loss
you have reached this state and you have begun should ease off after the first week, though you can
burning fat instead of glucose? still continue to lose weight steadily while on the diet.

There are luckily some tell-tale signs to watch out Hunger and energy
for. Unfortunately, when you first start the keto diet,
not all of the signs are very pleasant. However, your Another sign of entering ketosis you may notice is
body is adapting to an entirely new system, so there that you’re not as hungry as usual. When you start
are inevitably side effects. These are all manageable eating high fat and moderate protein, you will feel
and not all of them are long-term. fuller for longer. Refined carbohydrates, in particular
sugars, cause a sudden energy surge. When your
Body changes blood sugar drops, you lose that energy and feel the
need to eat again to restore it. On the keto diet, your
One of the first things you might notice is that you body should get better at recognising true hunger,
lose a lot of weight, especially at the beginning. Your and you won’t feel the need to constantly snack and
diet, after removing all the carbs, is going to be a graze throughout the day.
bit of a shock to your body, and some people report
losing nearly a stone in the first week alone. Not As well as the mid-afternoon munchies
everyone has such drastic initial results, especially if disappearing, the post-lunch energy slump is likely to
you don’t have much weight to lose, but the scales stop as well. Fans of the keto diet report feeling more
usually show a reduction. Generally, this is due to energetic and focused all day after starting the diet.

22

KNOW WHEN YOU’RE IN KETOSIS

Side effects Testing kits for ketosis

We’ll be looking at the side effects of the keto diet in There are various ways to test for ketosis,
more detail later on in this book (see page 30), but which involve measuring your ketones. You
there are a few that we should mention now as they can buy testing kits that you can administer
are good signs that your body has reached the point at home. The most accurate method is
of ketosis. through blood testing – ketosis lowers blood
sugar levels and increases ketones in the
One of the most common side effects of the keto blood. This involves a finger prick to draw
diet is bad breath, which is caused by the high blood, which is not for everyone. You can
ketone levels in your body. Your body is creating also use a breathalyser to test for ketones in
more acetone, which needs to be expelled from your breath, or strips to test for ketones in
the body through either your urine or your breath. your urine. These are widely available in some
You will likely notice this most when you first wake pharmacies, or you can order online through
up in the mornings, but it gets better after a good websites like Amazon. They are relatively
brush of your teeth. Many people find it dissipates cheap and handy if you prefer to be certain.
throughout the day, so other people are not likely to
notice. If you do feel less than fresh during the day,
try chewing on a sugar-free gum or mint, or brush
your teeth again after lunch. It’s not the nicest of
side effects, but it is a very clear sign that the diet is
working. It’s not usually permanent either, and should
pass as you get used to the diet.

While the keto diet will help your energy levels
long term, when you first start the diet and reach
ketosis for the first time, you may feel fatigued. This
is common in the first week or so, as your body looks
for its previous energy source – glucose – and is
unable to find it. Make sure that you drink plenty of
water. You may even find that you need to drink an
electrolyte mixture just to help your body through
this initial stage.

If you’re still not sure whether you have reached
ketosis, there are various testing kits available that
can measure your ketones and give you a more
definite verdict.

Bad breath is not a pleasant side
effect, but it is a very clear sign
that your body has entered ketosis
and is dispelling acetone through
your breath

23

KETO DIET

Managing your macros

What are macros and how do you calculate the right ratios
for a ketogenic diet?

At the core of a ketogenic diet is the idea day fits into a certain ratio. A typical person’s diet, so
of ‘macros’. Macros is a shortened name someone not on a specific diet plan, would probably
for macronutrients, and it is a bit of a buzz be aiming to eat 50 per cent carbohydrates, 25 per
word for modern diets. Where diets in the ’70s and cent protein and 25 per cent fat.
’80s predominately focused on calorie reduction
for weight loss, many more recent diets will instead By playing with these ratios, we essentially end up
focus on your macro balance. This is true for a lot with a whole range of different diet plans. Low-carb
of different types of diets, including ketogenic. The plans lower the carb ratio and up both the protein
difference between diets is that the ratios will vary. and fat ratios. Low-fat plans do the opposite. The
ketogenic diet takes the carb ratio incredibly low,
What are macros? with a very high proportion of fat and an adequate
proportion of protein.
Macronutrients are the key elements that make up all
foods, namely protein, carbohydrates and fat. Each Applying it to the keto diet
of these elements contributes to the food’s overall
calorie count. Protein and carbs give about four There are no exact fixed ratios to aim for on the
calories per gram, whereas fat is about nine calories ketogenic diet, as there are many variations. However,
per gram. Food is also packed with micronutrients, they do all fall within the same ballpark. A ‘classic’
which are things like vitamins and minerals. It’s ketogenic diet is usually considered to be 75 per cent
important to get a good balance of micronutrients fat, 20 per cent protein and 5 per cent carbohydrates.
across your diet, but they are not as simple to track. This is normally where most people start on a keto
diet, and the ratios are quite straightforward. Some
The idea behind watching your macros is that you versions of the plan can have up to 10 per cent carbs.
control your intake of protein, carbohydrate and fat
by ensuring that whatever you eat throughout the There are plenty of ketogenic macro calculators
online, which you can use to get ratios slightly more

A key part of the keto
diet is watching what you

eat every day to ensure
you have the right ratio of

macros, that is fat, carbs
and protein

24

MANAGiNG MACRoS

tailored to you. These will ask for your gender, age, Keeping track of your macros is important.
height and weight. This will work out your basal Write down everything you eat each day,
metabolic rate (BMR), which is the number of calories along with its carbs, protein and fat amount
you use every day at rest (what your body needs to in grams to ensure you eat the right amount
function). You then add in your activity level, which
takes into account calories expended during exercise Macro-tracking apps
or from an active job. You then need to determine
if you are looking to lose weight, gain weight or There are a number of smartphone apps and
maintain your current weight. The calculator can websites you can use to input your food and
build in the appropriate calorie deficit or surplus monitor your macros. These are useful, as
needed to meet your goals. Once all of this has been they often have all the data already inputted
done, the calculator can give you your personal and save you reading labels. They are also
macro targets based on the typical ketogenic ratios. good for non-packaged fresh foods, like fruits
and vegetables.
These macro targets will tell you how many grams
of each food type you can eat each day to remain in One worth looking at is MyFitnessPal
a keto state, as well as meet your weight goals. You (www.myfitnesspal.com), which is available
can then add up how many grams of protein, fat and online or as an app for iOS and Android.
carbohydrates are in every bit of food you eat to It’s free for the basic counter, with optional
ensure you stick to the right ratios. upgrades. You can input your own macros
and monitor them easily. Another popular
Tracking your macros option is MyNetDiary (www.mynetdiary.com),
which again is both available online and as
This sounds like a lot of work, and at first it is. You apps for all popular devices.
need to get used to reading labels on food packaging
and logging down everything you eat. You may
like to do this using an app or website (see the box
below-right), or by manually writing it down in a
diary. You may find it useful to add it up after every
meal for a cumulative total for the day so far, to
ensure you stay on track.

It’s best to try and balance your macros out over
the day. For every meal, look at trying to get the
rough ratios right for each food group. This is a lot
easier than getting to dinner time and realising you
haven’t eaten enough of one food type, and have to
think on your feet about what to eat.

It also helps if you meal plan (more on this on page
36), as this takes the guesswork out of picking food
each day. A comprehensive meal plan of all your food
for the week will make shopping easier and enable
you to be more organised.

As time goes on, you will learn what foods are
made up of, and you will naturally start to pick
products that have the right ratios or low-carb levels.
This makes the diet a lot easier to manage day to
day, as you won’t have to log everything quite so
much and still hit your targets.

Get the rough CARBS
ratios right for 5-10%
each food group
for every meal

FAt PRoteiN
70-80% 20-25%

25

KETO DIET

Depending on your physical
performance requirements,
you may need to adapt your
keto diet, particularly if you
lift weights regularly

Different types of keto diet

Did you know there is more than one type of keto diet, and each
variation has slightly different aims and goals?

Throughout this book, we refer to ‘the keto carbs minus the carbs from fibre. If you are eating
diet’. However, there is in fact more than one less than about 30 grams of carbs per day, this
type of ketogenic diet. It’s important to know should be enough to push your body into ketosis.
which one is best for you, as they all work in slightly
different ways. Here, we look at the three different The targeted ketogenic diet
types of ketogenic diet and who they are aimed at.
The targeted ketogenic diet (TKD) is different, as it
The classic ketogenic diet involves eating your carb limit at very specific times
of the day to enhance the performance of your
The first type of ketogenic diet is the one most workouts. This is usually used by people who are very
people will end up following. This is the standard familiar with the effects of the keto diet. This means
ketogenic diet (SKD) and is likely the one you have having practised the keto diet and learned exactly
heard of, even if you didn’t know what it was called. If how many grams of carbs the body can handle. It’s
you are new to the keto diet, this is where you should certainly not for beginners.
start. It’s also the one best suited to those who want
to change their lifestyle and/or lose weight. The aim of this diet is to maintain your exercise
performance. You eat the right amount of carbs
It follows the standard macro ratio of 75 per in a window before planned exercise to give your
cent fat, 20 per cent protein and 5 per cent carbs. body a quick hit of energy. The body can then use
What this equates to varies from person to person, this effectively during the workout and burn it off,
depending on your weight, height and gender, but without interrupting the state of ketosis for too long.
you will probably be eating about 20 to 50 grams
of carbs per day. This is net carbs, which is the total The aim is to eat 25 to 50 grams of carbs (pretty
much your entire daily limit) 30 to 60 minutes before

26

TYPES OF KETO DIET

Some variations of
the keto diet include
eating targeted carbs
to increase workout
performance or
introducing a carb-load
cycle every week

an exercise session. You need to pick carbs that High-protein diets
are easily digestible, as you need the energy to be
released quickly so you can use it. You also risk an There is a fourth version of the diet that some
upset stomach if you go for anything too sugary or use. It’s a variation on the SKD, but with a
high in fructose. After the exercise, you would then higher level of protein. Many people believe
aim to eat a high-protein meal without too much fat. that during ketosis, your body’s protein is
Fat eaten straight after exercise can limit your muscle broken down. In fact, as your body gets used
recovery, whereas protein enhances it. to ketosis, it will minimise loss of muscle
tissue, even on SKD. Increasing protein too
The ketogenic diet for much will affect your ketosis state and you
athletes and bodybuilders may not reach your goals. However, for some
people, particularly those who use weights
Finally, there is the cyclical ketogenic diet (CKD), on a regular basis (four to six times a week),
which is very much aimed at experienced athletes. a ratio of 60 per cent fat, 35 per cent protein
It’s not for beginners and it’s not suitable for the and 5 per cent carbs could be effective.
majority of people. It’s used by people who want to
lose fat quickly, but also build plenty of lean muscle You can keep up an active, healthy
mass. It is particularly popular with bodybuilders. lifestyle on the standard keto
diet without making any specific
It involves a cycle of eating that changes from changes to your macro ratios
high-carb days to low-carb days, and is aimed at
those who need an injection of carbs for their sport
and physique. It takes experience to know how your
personal cycle should work to undertake this diet.

Most of the time you’re following a normal
ketogenic diet, with 20 to 50 grams of carbs per day.
This is usually five to six days per week. Then, for one
to two days, you would increase your carb intake
by a huge amount, up to 450 to 600 grams per day
(about 50 per cent of your daily intake). This is called
a ‘carb-loading’ phase.

There is a big difference between the use of TKD
and CKD among active people. TKD is for those
who work out frequently, but want to maintain
muscle glycogen at a moderate level. It gives your
body an extra push of glycogen when it needs it –
so just before exercise – so that you can work out
hard and improve your physical performance. Then
you return immediately back to your standard
diet that your body is used to. CKD, however, uses
the longer periods of ketosis between carb loads
to completely deplete muscle glycogen and then
restore it on carb days.

TKD and CKD are for those whose physical
performance really matters – if they have specific
goals to meet or are competitive, for example. For
most people, the SKD is perfect, and you can retain
a normal, healthy level of activity without changing
your keto diet. Turn over to find out more about the
effect of the keto diet on physical performance.

27

KETO DIET

Physical performance

Will the keto diet impact on your exercise regime and workouts,
and how do you combat this?

One concern of many newcomers to the keto However, these studies are often carried out short-
diet is whether they can exercise at the term, and it’s generally believed that physical-
same level as before and whether ketosis performance gains from a keto diet come over time
will impact on their performance. Some research as the body adapts.
has been done in this area, though the focus is on
athletes at the top-end of sports. Still, much of the If strength is key to you, then it might be worth
findings are relevant to anyone who intends on being considering whether you need to move to one of the
active while undertaking a ketogenic diet. other types of ketogenic diets (see page 26), where
carbs are used in a more targeted way to enhance
Keto for endurance physical performance.

There has been a bit of a mindshift recently when it The keto diet may have
comes to sports nutrition. Traditionally, those who some impact on your
undertake cardio exercise are told that carbs are endurance and stamina,
key for physical performance. Those who have ever but your body should
trained for a running race, for example, will have read adapt over time
about carb-loading in the week before an event for a
good result. This is still the standard advice. However,
a lot of research has been done into using fat as the
primary source of fuel during this kind of exercise.
The idea is that you would switch to a LCHF diet,
like the keto diet, and your body would get used to
burning fat as a main source of energy. Not only does
this help with performance during an event, but it
also helps with fat loss day to day. A reduced body
mass can help with speed and endurance.

However, this isn’t an overnight change. Your body
is used to using carbs for fuel when exercising. Most
sports drinks and supplements will be high in carbs,
so you will have to rethink your entire sports nutrition
strategy. If you are training for a long-distance
event like a marathon, for example, you will need
to experiment with any food or drink you intend on
using during the race. You will have to try completely
new products to ensure you stay on your keto diet.

It can take many months for your body to adapt to
burning fat as a primary energy source, so you will
likely experience a drop in your endurance and speed
at first. This can put some people off the diet, but it’s
important to work through this initial stage in order
to reap the benefits.

Keto for strength

Another group among whom physical performance
is a concern is those who are trying to build or
maintain a strong physique, through the use of
weights. Strength is important to weightlifters, as
well as those who use their own body weight, such as
gymnasts or CrossFit enthusiasts.

Studies are inconclusive, with some showing that
those following a keto diet reduced their body weight
and fat without losing muscle mass; while others
showed a loss in muscle mass and performance.

28

phYSiCAL peRFORMANCe

The effects of the keto diet on elite Exercises when
athletes are inconclusive, with some studies in ketosis
suggesting that the body’s fat cannot produce
energy quick enough, but for moderate-intensity If you want to undertake an exercise regime
exercise, endurance could be enhanced when you’re on the keto diet, there are some
great workouts that can really help you to
Intensity matters feel strong and healthy. It’s good to do some
kind of cardio activity, such as running,
The intensity of your workout makes a difference walking at a good pace, or an exercise class.
to how your keto diet affects your performance. To maximise your fat loss, aim to work at a
Some studies have shown that fat provides more lower intensity for a long period of time. You
energy when performing lower-intensity activities. should also include some anaerobic exercise,
For higher-intensity activities, carbs provide more where you work very hard for a short period
energy. The body only stores enough glycogen from of time. This includes activities like HIIT (High
carbs in muscles for about two hours’ activity. If this Intensity Interval Training) and using weights.
isn’t replenished, then you could hit the wall and feel Finally, you should include both flexibility (like
fatigued. This is why most athletes will carb-load in yoga or gentle stretching) and strength (core
the days leading up to an event and consume more exercises) work in your weekly routine.
carbs during a race.
29
Carb-reliant athletes aren’t as efficient at burning
fat because the body is used to using carbs. When it
runs out of carbs and switches to burning fat, it can
be a bit of a shock to the system. Low-carb athletes
who have adapted to the keto diet are far more
efficient at burning fat as fuel, and would not feel this
shock. Some studies suggest that fat might not be
able to produce energy fast enough to meet demand.
However, this is based on the needs of elite athletes,
which most of us are not.

Following a low-carb keto diet maximises your
body’s ability to burn fat, which could help to
preserve muscle glycogen when you exercise. A
keto diet can also prevent you from tiring during
prolonged exercise.

Therefore, if you are working for a long period of
time at a moderate intensity, you should find the keto
diet – once you have adapted to it – will actually help
your physical performance, while also helping you
to lose more fat. If you are undertaking very intense
exercise, you may notice a drop in performance.

KETO DIET

Side effects & dangers

While the keto diet is safe for many people, there are some side effects
and dangers you should be aware of and look out for

When you first start the keto diet, you may Keto flu
experience some side effects. Many of
these are temporary and signs that your A common side effect for those new to the
body is adjusting to a new diet, adapting to burning a ketogenic way of eating is referred to as ‘keto
different source of energy. flu’. This isn’t overly pleasant, and symptoms can
include headaches, aches and pains; weakness in the
Some things, like bad breath, tiredness and rapid body; fatigue; a drop in energy levels; and difficulty
weight loss, are expected with such an extreme concentrating – much like normal flu, in fact. Keto flu
change in diet. These side effects, while not always usually hits in the first week of the keto diet, usually
pleasant, are experienced by a large proportion of around days three to five, although it varies from
people who go on the keto diet, and should pass person to person. Not everyone experiences it, and
once your body has adapted. some might only have a few symptoms. Many of the
symptoms are caused by the water and salts that
However, it’s worth being aware of other side you’re losing.
effects, and knowing what’s normal and what isn’t.
Keto flu should pass by itself fairly rapidly as you
Some side effects get used to the diet. However, for some people,
of the keto diet may it doesn’t. If you’re struggling, you may need to
include a change increase your carb intake, and transition more slowly
in toilet habits, into a keto diet, starting with a more moderate, low-
cramps and fatigue carb diet, and taking it one step at a time. These
– though these carbs should come from healthy sources, rather than
should pass starchy carbs. This way, you will still get many of the
benefits of a low-carb diet.

If you are experiencing keto flu, you can help
yourself in a few ways. First, make sure that you are
eating enough. It might sound obvious, but you need
just as many calories as you did before. It’s easy to
remove high-calorie carbs and not replace them
with enough keto-friendly foods. You need calories
to function, and eating more can help with keto flu
symptoms. These calories should mostly come from
fat. Increasing your fat intake gives your body more
to work with when it’s processing energy, so you
should start to feel some of the fatigue lift. Exercise
can also help to lift your energy levels and combat
brain fog, so do try to keep moving.

Salt and fluid loss

When you start to eat a keto diet, your body changes
how it processes water and electrolytes (salts, like
sodium, potassium and magnesium). You will find
that you need to drink a lot more water than normal
when you are on a keto diet. But just plain water
doesn’t help replace the lost salts, and drinking lots
of water will weaken your electrolyte balance even
further. This can cause a lot of problems. Dehydration
can affect your memory, concentration and focus.
A lack of electrolytes can lead to muscle cramps,
headaches and constipation. This can happen very
quickly, and an ongoing lack of water and salts can
develop into something quite dangerous.

It’s really important to ensure you are replacing
both water and lost salts. You need to drink, at a very

30

side effeCts & dANGeRs

Don’t underestimate the
importance of salt – add
it to your food if you
need a sodium boost
and to avoid cramps

minimum, eight glasses of water a day. You can also Who should avoid
drink tea and coffee to get more fluid in you. Keep the keto diet?
an eye on your urine, which should be a pale yellow if
you are well hydrated. While the keto diet may be right for many of
us, there are some people who should not
You can drink an electrolyte solution using special follow a keto diet without checking with a
salt tablets that dissolve in water, or you can increase medical professional. If you fall into any of
the salt in your food and choose products rich in these categories, we recommend speaking
magnesium and potassium. to your doctor, who can discuss whether the
diet is right for you:
Not drinking enough water and losing too many
salts can lead, in the long term, to far more serious • Those with diabetes, either type 1 or type 2
effects. There is some research that suggests those • Those with a history of kidney disease or
on a keto diet are more at risk of developing kidney
stones if they’re not drinking enough water. kidney stones
• Those with pre-existing liver or
If you are on any regular
medication, you should check with pancreatic conditions
your prescribing doctor before • Those with rare conditions like
beginning the keto diet
Muscular Dystrophy
• Pregnant or nursing mothers
• Those with a history of eating disorders
• Children under the age of 18
• Those on prescribed medications

31

KETO DIET

Keto for Changes to your
underweight people toilet habits

The keto diet is mainly associated with weight Another possible side effect is changes to your
loss, and is often used by people who are toilet habits. With any dietary change, it can take
overweight and want to improve their health. time for everything to fall into place, and your bowel
One of the side effects of the keto diet is, at movements can change. Some people have no
least at first, rapid weight loss. Much of this problem at all with the switch, but it’s more than
comes from water and fluid, which is released likely that initially you will have a couple of changes.
from the body as it adapts to burning fat as a You may experience constipation, particularly if you
source of energy. remove too much fibre from your diet.

Those who are underweight already might Conversely, you may go the other way and suffer
struggle with the keto diet. It could cause from diarrhoea when you start eating more fat. In
more weight loss than is advised. Some both cases, a few tweaks to your diet will help, as will
people lose weight more easily than others, giving it time.
and the effects of the keto diet can therefore
be more pronounced. Also, some people who Of the two, constipation is more common. This is
are underweight struggle with vitamin and caused by removing carbs, and probably your main
mineral deficiencies, which can become more source of fibre, from your diet. Also, if you’re not
serious on the keto diet. drinking enough, that can cause constipation. Not
only is it uncomfortable, but it is not good for you
If you do want to try it, it’s really important to be constipated for too long, as it can increase the
to ensure that you eat enough calories and risk of things like haemorrhoids. You may also feel
plenty of healthy fats. You want to offset the bloated and have stomach cramps.
weight-loss side effects of the keto diet as
much as possible, and aim to maintain your If you do get constipated, you need to increase
current weight, or gain if you need to. It’s not your water intake straight away. You also need to
easy and it is a fine balance. make sure that you’re eating enough fibre-rich foods
from non-carb sources. This includes vegetables like
If you are someone who has a history asparagus, broccoli and spinach. You can also get
of eating disorders, then the keto diet is fibre from avocados, blackberries and strawberries.
not usually recommended. This is because Some seeds are high in fibre, but you can easily rack
vitamin and mineral deficiencies are a up the carbs if you have too many.
common side effect of eating disorders, and
therefore can be harder to manage on the Vitamin and mineral
keto diet. deficiencies

You may be able to manage on a moderate- We’re used to getting many of our vitamins and
carb diet, with adequate protein and high fat, minerals from carbohydrate sources, so it’s quite
rather than the extremes of the keto diet. You easy when you first start a keto diet to find yourself
can also get your carbs from healthy, natural deficient in certain micronutrients. You may not be
sources and still get many of the benefits of a used to planning your food to such a degree, and it’s
low-carb lifestyle. easy to overlook things you have taken for granted in
the past.
32
However, it’s really important to try and eat a wide
range of foods to cover all micronutrients. There
are plenty of low-carb foods that contain a range
of vitamins and minerals; it just takes a little more
research and planning to ensure that your keto meals
are nutrient-rich.

There are some micronutrient deficiencies that
are common when starting a keto diet. One of them,
sodium, we have already mentioned. It’s essential
for the human body to function properly. You want
to have 3,000 to 5,000mg of sodium every day.
The other key salts – potassium and magnesium –
are equally important. Increase your potassium by
eating mushrooms, kale, avocado and spinach. For
magnesium-rich meals, eat oysters, pumpkin seeds
and chard.

If you become deficient in salts, particularly
sodium, you may experience leg cramps, which is
a common side effect of the ketogenic diet. While
usually not serious, this is an indicator that you will
need to monitor your electrolyte intake until the leg
cramps pass.

side effeCts & dANGeRs

If you are pregnant, trying to conceive or More serious risks
breastfeeding, then the keto diet is not
normally recommended. It may lead to Many of the things we have covered here are side
development issues in pregnancy, so it is effects, and many have a solution by adapting what
better to eat a moderate amount of carbs you are eating and drinking. However, there are some
far more serious risks and dangers with the keto diet.
Women’s health These may only affect a very tiny percentage of all
keto dieters, but your health should always come
When you first start on the keto diet, it can put the first, and you should stop the keto diet if you have
body under quite a bit of stress. This can have some any concerns. Seek medical advice if you have any
impact on the female body and its hormonal cycles. worrying symptoms.
If you’re not eating enough calories on the diet, and
sometimes just because of the lack of carbs, you If you have underlying kidney or liver problems, the
may find that your periods stop for a few months or keto diet may not be right for you. You are putting
become irregular. additional stress on these organs by producing
ketones and losing more water. If you have a history
This isn’t very well documented yet, and most of kidney stones, for example, you should speak to
of the evidence is anecdotal. However, if this does your doctor before switching to a keto diet.
happen to you, it’s important to talk to a doctor.
They can give you some advice on why it might be For diabetics, there are many potential benefits to
happening and whether it is safe for you to continue following a keto diet, as it does help to lower your
the keto diet. You may need to increase your carb blood sugar levels. However, if you are using insulin,
intake a little to resume your normal cycle. you must speak to your diabetic health professional
first. A keto diet may not be suitable when taking
If you are trying to get pregnant, having an certain medications, and may even increase your risk
irregular cycle can make it far more difficult to of hypoglycaemia.
predict when you are ovulating. If you are trying
to conceive, it is not advised to start or continue People with thyroid issues should also be careful
with any diet without consulting with your doctor on the keto diet. While a moderate-carb diet may
first. They can help you ascertain any risks and plan help with some thyroid conditions, a very low-carb
your nutritional needs with you. There is evidence diet could increase some of the symptoms. It can
that prolonged maternal ketosis can affect the make things like the brain fog, insomnia and digestive
development of a baby, including its brain and issues more pronounced. If you do wish to follow a
nervous system. It is not usually recommended to low-carb diet, you should consult with your doctor
follow a keto diet in pregnancy. first. Should you start the keto diet and find that your
condition is worsening, you will need to increase your
Women who are breastfeeding may also need to carb intake to find the right amount you need for
maintain a higher carb intake to ensure that their your body.
baby gets all of the energy and nutrients that they
need. A moderate rather than high carb level is The underlying rule here is that if you have any
considered okay, but always check with a medical health conditions, you should always speak to a
professional first. health professional before undertaking a new diet.
It’s not to say you can’t try the keto diet, but it is
recommended to do so under medical supervision.

If you’re not sure if the keto diet
is right for you, always consult
with a doctor who can give you
advice on how to proceed

33

KETO DIET

How your body reacts

We take a look at what is actually going on inside your body when you
attempt to put it into ketosis

As with any diet, your body will have to go There’s a lot going
through a period of adjustment as it gets on inside your
used to the new regime. This is certainly true
with the ketogenic diet, as your body has probably body when you
been through years, if not decades, of relying on switch to a low-
carbohydrates for energy.
carb keto diet,
We have already looked at some of the side effects which will impact
that you might experience (page 30), but here we
will look in more detail at what is actually going on on the way you
inside your body. This will help you to understand the initially feel
process that it’s going through, so if you’re finding it
tough at first, you know why.

Starting the change

Your body is used to dealing with carbs. They are
pretty easy to break down and get energy from.
Your body doesn’t have to work that hard and it will
naturally always look for the most accessible form
of energy. Because your body is used to carbs and
expecting them, it has everything in place ready to
break them down.

Now you are taking away the carbs and therefore
the glucose that it relies on for energy, your body
is going to have to start working a lot harder. It has
fewer enzymes ready to specifically deal with fat
and release its energy. So, when you first start the
diet, your body isn’t equipped to deal with this new
energy source.

As your body starts to go into ketosis, it will search
for any remaining glucose and use that up first. Your
body will become depleted of all glycogen sources,
including what’s in your muscles. It’s no wonder, then,
that you’re likely to experience a drop in your energy
levels, fatigue, weakness and headaches.

Water and salt loss

Another factor is that when you enter ketosis, this
has a diuretic effect – it makes you urinate more.
As you’re passing water more rapidly, you are also
affecting the careful balance of electrolytes in your
body. A loss of these salts will make you feel unwell
and tired.

You need to remember to increase your water
intake from the very beginning, but you equally
need to add in lost salts. You might find that a
specific electrolyte drink is required to help keep you
hydrated and replenish your electrolytes. You can buy
electrolyte tablets from most supermarkets (usually
in the sports nutrition section), which dissolve in
water. One of these a day should help a lot.

While your body is going through the process of
creating more enzymes and losing more water, you’re

34

HoW YoUR BodY ReACtS

going to feel a bit rough. This is such a common You may feel unwell at the
reaction when first starting on this diet that it even beginning of a new keto diet as
has its own name: keto flu. It’s the body’s natural your body adapts to the process
reaction to entering ketosis for the first time. As your of burning fat instead of glucose.
body adapts to fat burning over glucose burning, the
symptoms will subside. It’s important to not give up This is called ‘keto flu’
in the first couple of weeks without giving your body
the chance to adapt properly. Coping with keto flu

Adapting to ketosis The symptoms of keto flu are no fun, but they
are temporary. You may feel like your brain is
How long it takes for your body to adapt to ketosis foggy, you’re dizzy and weak, and you have
varies from person to person. The process towards cramps and nausea. In the meantime, you
ketosis usually starts within the first few days of need to look after yourself and your body as
adopting your new diet lifestyle. This is when you it goes through this period of change. First,
will start to experience any side effects or general make sure you’re drinking plenty of water
unwellness. This period of adaptation can then take and replacing lost salts. Ensure you’re eating
anything from a week to ten days, but sometimes enough fat to fuel your body. This should
more. Most people start to feel much better from the help you fill up and prevent lightheadedness.
end of the second week onwards, though in some It should also help with any intense cravings.
cases, you may not feel right until three weeks in. Try and do a little low-impact exercise too,
This is why it’s important to try and stick with the such as walking or yoga. And finally, get to
diet and not give up in the initial period. bed at a reasonable time! Sleep will help your
body to do its work, and a decent night’s
Once your body has completed its adaptation to sleep will make you feel much better.
fat-burning as its primary source of fuel, you will
likely feel a lot better. Your energy levels will start to 35
increase and your mental clarity will return to normal.
You will also find that any hunger cravings will start
to disappear as the extra fat in your diet fills you up
for longer.

If at any point you choose to stop the keto diet,
you should reintroduce carbs very slowly. Your body
will need to go through the adaptation process
again, and too many carbs too soon can upset your
digestive system and energy levels.

Keto DIet

Prep as much of your food for the
week as possible, as this will not
only save you time and decision
making, but also lower costs

Meal planning & budgeting

The secret to success with the keto diet lies in being prepared. Here, we
will look at the best ways to plan your meals and stick to a budget

B“ y failing to prepare, you are preparing to fail,” what you can and can’t eat on a keto diet. It takes
said Benjamin Franklin, and how right he was. a while to get your head around the macros and
This applies to every area of your life, including what this relates to in real food terms. It’s very easy
your diet. If you want to succeed on the keto diet, to exceed your carb limit in the beginning, as you
you must be willing to get organised. This means might not realise which foods contain carbs and in
doing a detailed meal plan for each week, going what quantities. You will need to get into the habit of
shopping with a list so you get everything you need, checking every single label.
prepping your food in advance – and doing all that
while being mindful of your budget. When you sit down to plan your week’s meals, it is
much easier to do it in one go. You can have a list of
Why meal plan? keto-friendly foods in front of you and start to build
your meals from these. You can add up your daily
There are numerous advantages to meal planning. carbs as you go, ensuring that each day has the right
First, it can be really hard in the early days to know macro ratios. Yes, this does take a bit of time, but you
will save a lot more time in the week when you are

36

MeAL PLANNING & BUDGetING

busy. Having to think on the spot and come up with A typical keto day
meals that are correctly balanced is far more difficult.
It’s too easy to grab something quick and make a When you are meal planning, you will need to
bad decision if you are in a hurry. Having a meal plan think about your breakfast, lunch and dinner,
takes away any guesswork – you don’t need to think as well as any snacks you are planning on
about what to have for your next meal. having. There are plenty of diet plans online,
which can give you a jumping-off point. Here
Another advantage of meal planning is that it is a typical day on the keto diet:
saves you money. By being organised and putting a • Breakfast: Scrambled eggs with avocado
meal plan together, you can create a comprehensive • Lunch: Baked salmon with green, leafy
shopping list of exactly what you need. You can plan
to make extra of one meal and eat the rest for lunch vegetables
the next day, meaning you don’t have to buy lots • Dinner: Grass-fed steak sautéed in butter
of ingredients to make just one dish. When you go
shopping with a list, you are less tempted to throw and garlic, with asparagus and tomatoes
anything in your trolley that you don’t need. Having • Snacks: Boiled eggs, a handful of nuts,
a week’s worth of food to get in one go also means
that you can look for bulk savings, especially on cream cheese
things like meat, which will quickly become one of
your biggest costs. if you work like this. Also mark down any days when
you are likely to be eating out, as this can affect that
How to create a day’s macros and you need to know to compensate
good meal plan for that.

When you sit down to do your first meal plan, it can Next, you should have a look at what you already
be a bit overwhelming. It is wise to put aside a set have in the house. Check your fridge and cupboards
time and day each week for your meal planning. and note down what you have to hand. This is a really
Many people like to do it on a Sunday to set them useful way to save money and reduce waste. Try and
up for the week. However, it’s important to pick plan your meals around products you have and need
something that fits in with your schedule and when using up.
you are able to go shopping for your ingredients.
Get a notepad or specific meal organiser and write The next stage is to start picking what food you
down all the days of the week. Next, split the days up are going to eat. It helps if you have some recipes on
into the times you will be eating, with key meals and hand that you can fall back on, but it is also nice to
any snacks. try new things each week to expand your repertoire.
Fill in all your meals and snacks for each day. There
The next thing to do is to write in anything on your are loads of brilliant websites out there with keto
schedule that will affect your eating pattern. For recipes to inspire you. Make sure that if you have a
example, if you know that you have to take the kids busy day, you pick quick and easy meals that require
swimming, or if you have a long day at work, make a very little preparation. If you have a slow cooker, this
note of it. These things can mean you need to have a can be useful for those days, as you can pop some
quick meal that day, or switch your main meal around meat in the slow cooker in the morning and it’ll be
to lunchtime – it’s all about making this diet fit into ready for you when you get home.
your lifestyle. You are far more likely to be successful
Make sure there is plenty of variety so you don’t
Set aside a time each week when you can get bored. It’s fine to repeat meals as much as you
plan your meals and write your shopping need to, but you can always make small changes, by
list without being disturbed pairing meat with a different sauce, or adding new
vegetables. Your weekly diet needs to include lots of

37

Keto DIet

Quick cost-saving tips colours and produce to ensure you get a wide range
of vitamins and minerals. By planning the whole
If you’re on a budget and want to give the week in one go, it’s much easier to do this, as you can
keto diet a try, then here are our top tips to clearly see what you are missing.
help you get on track without overspending.
If you have a family you need to cook for as well,
1 Drink water, tea or coffee try and make your meals and their meals as similar
Get rid of everything else that you drink. as possible, so you’re not cooking twice. It can be as
If you love soft diet drinks, now is the time to simple as preparing a lovely meat dish in a creamy
stop drinking them. It’s easy to see why they sauce, then adding vegetables to your plate and a
are so attractive – they give you a sweet hit carb option to the other plates. Anything you can do
but without the carbs or the calories. But you to make your life easier is worth it.
simply don’t need to be pumping your body
with the chemicals and artificial sweeteners. Once you have all your meals and snacks planned,
Plus, they will only increase your cravings for you can then make a shopping list of everything
other sugary snacks. They’re also not cheap you need. You may find it useful to write your list in
to buy, so removing them from your diet sections such as ‘meat’, ‘chilled’ and ‘cupboard’, as
benefits both your health and your wallet. this makes it much quicker when you are shopping.
Stick to tea or coffee, and otherwise just lots
and lots of water. Having a prep day

2 Use spices wisely The next step is to put aside some time for meal
Spices are quite cheap to buy dried and preparation. This will really help you to stay on your
jarred, and they really do go a long way. Build new keto diet. It can take some getting used to and
yourself a decent selection of spices and it is time consuming, but you will be grateful in the
herbs, and you can lift any meal, no matter week that you did all your prep in advance.
how low-cost the ingredients. Try warming
pepper, paprika, turmeric and cinnamon in a You already know what you are going to eat in the
chicken stew, or go for herbs like rosemary week, so now you need to think about what you can
and basil with your beef. Lots of herbs and prepare in advance. Snacks are a good place to start,
spices have additional health benefits too if you decide to keep snacks in your diet. It can be
– for example, ginger is well known for its so easy when hunger strikes while you’re out to run
anti-sickness properties and it’s an anti- into the nearest shop and grab something. You don’t
inflammatory too. know that you will be able to find a keto-friendly
option. Take away the temptation and make sure you
3 Ditch the snacks always have snacks you can eat in your bag.
We live in a snacking culture and many of
us see our snacks as an essential part of our For example, you could have small pots of cooked
day. Getting rid of snacks can be liberating meat, a boiled egg or nuts and seeds. These are easy
and also save money. Make sure that your to prepare and put into individual portions ready for
three main meals are full of good fats, as this when you need them. There are some keto-friendly,
will keep you fuller for longer. Drink plenty of
water between meals, too. You shouldn’t need Preparing in bulk and freezing
a snack to fuel your body if you’re eating saves money and ensures you
enough at meal times.
always have a meal to hand

38

MeAL PLANNING & BUDGetING

Go to different
supermarkets to

find the best
deals and save the
most money. Visit

more than one, if
you have time, to

get everything
you need at the

best prices

low-carb snack bars available, so you could always can take advantage of the huge discounts. There are
invest in a couple of those to carry with you if you also online delivery services that specialise in meat,
need them. delivered direct to your door in special keep-frozen
packaging, which can work out incredibly low-cost.
Next, turn your attention to your main meals. You Make sure you have plenty of freezer space, as you
might like to batch cook some of your staple meals at will need to portion out and freeze what you don’t
the weekend, then portion them out and pop them in need immediately.
the freezer. This means that in the week when you’re
rushing around, you can simply defrost and reheat for Don’t be afraid to shop around either, if you have
a super-fast meal. If you eat lunch at work, prepare as the time. Scope out the best supermarkets for certain
many lunches as you can in advance, and have them products and keep an eye on offers. You might find it
ready to simply grab and go each day. It takes away cheaper to go to more than one supermarket for your
any decision making, which means you’re more likely shopping to get the best deals.
to stick to your plan.
Your shopping list should help you to only buy what
Cut costs you need and not get any expensive extras or impulse
buys. If you prefer, you can shop online, as this means
One concern for many starting out on the keto diet you can’t be distracted and you can get exactly what
is that it will be more expensive. However, it doesn’t you need. It does mean you can’t see fresh produce
have to be. For a start, the meal planning and and check you are happy, but it is good for time saving.
preparation that we’ve already mentioned will help to
keep costs lower. You’re only buying what you need, Although you may be spending more on your main
and you can batch cook large portions to spread shop due to the fresh, unprocessed ingredients you
across many days. are buying, don’t forget to look at the bigger picture.
If you used to buy a daily coffee and pastry, for
There are other ways to save money. First, if you example, this can easily add up to quite a lot each
can buy in bulk then this can be incredibly cost week. If you forgo these treats in favour of freshly
effective. If you have a wholesale supermarket near prepared, home foods, you will be making a saving.
you, then it is worth becoming a member so you It’s perfectly possible to eat a healthy, balanced keto
diet without breaking the bank.

39

KETO DIET

TOP 10

KETO FOODS

It can be hard to know what to eat when
you start a new lifestyle. Our detailed

guide explains the best foods to
include in a keto diet

40

TOP 10 KETO FOODS

1 Nuts and seedsWhen you need a snack between meals, a There are plenty of tasty
handful of mixed nuts and seeds can be a great foods you can eat on the
idea. They are packed with good fats and are high
in fibre, so they keep you feeling full for longer. They keto diet. Eating a wide
also have many reported health benefits, such as a variety and planning
reduction in heart disease risk factors. meals is key

There are a lot of different types of nuts and seeds 2 BerriesMany fruits are off the keto menu due to the
you can choose from. You will need to educate amount of carbs they pack in. However, one
yourself a little on the carb levels in each variety, as type of fruit that is still allowed, in moderation, is
they do cover quite a wide range. The lowest carb berries. They are a fantastic exception to the no-fruit
options include Brazil nuts, with 3 grams of total rule, though they do still have higher carb ratios
carbs per 30-gram approximate portion. However, than other foods.
of those 3 grams of carbs, about two-thirds is from
fibre, making it a good balanced choice. Berries have many healthy properties that
make them worth eating. For example, they have
You could also try adding flaxseeds (or linseeds) flavonoids. This is what gives them their vibrant
to your diet. These super-seeds are a rich source colours, but it is also responsible for their anti-
of lignans and omega-3 fatty oils. They are great to inflammatory properties. Benefits of eating berries
sprinkle over salads for an easy health boost. include improved memory function and brain health,
as well as protection from certain diseases. If you
Chia seeds are slightly higher in carbs, but they need a sweet pudding, berries are a great way to
are incredibly useful. When you soak them in water, curb those cravings. Add a little cream or yoghurt
they expand in size and can make a very viable and you have a perfect after-dinner snack. You can
alternative to porridge for breakfast. You can make also have them on their own as a snack, especially
a keto-friendly chia seed pudding by soaking the when they are in season and at their freshest.
seeds in your choice of nut/plant milk and adding
flavour. Consider cinnamon, dark chocolate cocoa Of course, you do need to watch those carbs.
nibs, mint, vanilla extract or a natural sweetener – Some berries have more than others. Your
definitely something worth experimenting with. best options are raspberries, blueberries and
strawberries, which have around 5 to 6 grams net
Nuts and seeds are also a useful addition to main carbs (which is the total carb value, minus fibre) per
meals, as they give another texture dimension and a 100 grams. Blueberries, while tasty, are higher in
bit of crunch. They are also lovely on their own, and carbs, with around 12 grams net carbs and 14 grams
a handy snack to carry with you. total carbs.

Just because they’re healthy, it doesn’t mean you
can indulge too much. Berries should be treated
as an occasional treat, rather than an everyday
inclusion. The carbs will soon add up if you eat them
too frequently, which could kick your body out of
ketosis. However, it is much better for you to reach
for berries than it is to opt for cakes or biscuits, as
you may have done before starting this diet.

41

KETO DIET

3 EggsEggs are incredibly versatile and a key part of 4 OilsUsing oils in your daily meal preparation is a
your keto diet. They are perfect nutritionally, good way to increase your fat intake. There are
as there are only trace carbohydrates in an egg. A many great oil choices you can make too, so you can
medium egg has around 6.4 grams of protein and mix it up to find different flavour combinations.
4.6 grams of fat. They are one of the best sources
of natural protein, and full of essential fats. Not only Coconut oil is a great store-cupboard staple. It can
that, they also contain vitamins B2, B12, D and A, be pricey, but some of the low-cost supermarkets
among other vitamins and minerals. They are quick have started to stock it at a fraction of the price,
and easy to prepare, making it straightforward to making it more accessible. Sales of this product
incorporate them into your daily meals. have been rapidly rising, thanks to its popularity
on many diets. It is high in saturated fat, more
While many diets demonise eggs, more so than things like butter or lard. This has always
specifically the yolk, on the keto diet you are been a concern, with worries that this would raise
better off eating the whole egg rather than just cholesterol levels and increase the risk of heart
egg whites. The yolk is full of fatty acids, protein, disease or strokes. However, recent studies (for
minerals and vitamins. They also contain the bulk example, a test carried out for BBC’s Trust Me, I’m
of the flavour. One of the big concerns about eggs A Doctor) have shown that coconut oil can actually
is the cholesterol levels; however, current evidence help to raise levels of ‘good’ cholesterol without
suggests that eating dietary cholesterol “doesn’t increasing the levels of ‘bad’ cholesterol.
actually increase the risk of heart disease in most
healthy people,” (according to www.egginfo.co.uk). There are other good oil options that you should
add into your diet too, including the popular olive
Eggs can help you to feel fuller for longer, which oil. This is a key component of a Mediterranean diet,
is good when you are first starting out on the diet which is widely considered to be very healthy. It
and you’re not used to the reduced carb levels. This contains no carbs and is perfect for drizzling over
can help to lower your overall calorie intake and aid salads. Always choose extra virgin olive oil, which is
with weight loss, if that is your primary aim. Always high in antioxidants and might help to reduce heart
get the best eggs you can afford. The better-looked- disease risk factors.
after the chickens, the better quality the eggs. If you
can source directly from a local farm, that’s brilliant, Olive oil isn’t the best oil to cook with, as it is less
but otherwise look for organic, free-range produce. stable at high temperatures. Keep it for your salads
and experiment with other cooking oils, such as
There are so many things you can do with your sesame oil or rapeseed oil.
eggs to help vary your diet. You can easily make
them into omelettes for a main meal, or make baked
egg muffins for an on-the-go snack. They go well
with avocado for a perfectly balanced breakfast, too.

There’s no need to
avoid eggs while on
the keto diet

42

TOP 10 KETO FOODS

Salmon is 6 Meat and poultry
high in protein and Meat and poultry are the basis of most main
packed with omega-3 meals on the keto diet. They are virtually carb-
free, but good sources of high-quality protein. Meat
5 SeafoodAs well as eating plenty of meat, you should and poultry also have a lot of B vitamins and a range
aim to put seafood in your diet a couple of of minerals.
times a week. This includes both fish and shellfish,
and gives you a wide variety of meals to choose It’s important to get the best-quality meat and
from. The UK government recommends that we poultry you can afford. Ideally, you want 100 per
all have two portions of fish a week, including one cent grass-fed and organic produce. We know
portion of oily fish. that’s not always possible but, as with everything,
always look for the best within your own budget.
When it comes to fish, you can’t really go wrong Many of the low-cost supermarkets in the UK now
with salmon. This is a very meaty fish that pairs have an excellent meat and poultry section, where
beautifully with leafy, green vegetables. Other fish you can get locally sourced and ethically produced
to try and include are mackerel, tuna, trout, halibut food at a far more affordable price point. It’s worth
and cod. All of these fish are easy to get hold of, shopping around and seeing what is available near
but the fresher the better. Larger supermarkets will you. Sometimes, local farmers’ markets are good for
have a dedicated fish counter, or if you can get to fresh meat, and there are online delivery services
a fish market, you’ll be able to get the freshest fish that offer bulk ordering for cost saving.
possible, straight out of the sea.
Don’t be afraid to vary the meat you eat, either.
Fish is a brilliant source of protein, and it’s You’ll soon get bored of your new diet if you rely
important to ensure that you do have a moderate solely on steak and chicken all the time. Mix it up
amount of protein each day when on the keto diet. and try new things.
It is also packed with essential fatty acids. Omega-3
fats are important for our brain health, and oily fish Meat and poultry are high in protein, so you don’t
is said to lower blood pressure and reduce fat build- need huge amounts. Too much protein and it will
up in the arteries. affect your body’s ketosis state. Rather, have a
moderate portion and fill your plate with other low-
Shellfish is also important, as it provides zinc, carb options, like leafy, green vegetables. You can
copper and vitamin B12. However, be careful when have fish or shellfish as a good protein option on
selecting shellfish, as some varieties do have higher days you don’t have meat.
carb levels than others. This doesn’t mean you can’t
eat them, but you do need to be mindful and check Preferably, you want to eat unprocessed meats.
they fall within your overall daily carb limit. Try crab Processed meats, like sausages or ham, can often
and shrimp, which have the lowest amount of carbs, have increased carb levels due to additional
but be careful when it comes to clams or mussels. ingredients or the way they are processed. Always
check the labels before buying anything packaged.

43

KETO DIET

Kale can be roasted and 8 CheeseSo many diets will tell you to give up cheese,
turned into crisps, for a but that’s not the case on the keto diet. There
healthy snack are so many different types of cheese, and nearly all
of them are very low in carbs and very high in fat.
7 Cruciferous vegetables This gives you lots of options when cooking, and
While starchy vegetables might be off the adds a great deal of flavour to your meals. Cheese
menu, there are still plenty of vegetables that is also high in calcium, which is important for bone
you can, and should, include in your diet. health, as well as being a good source of protein to
Cruciferous vegetables are definitely worth keeping help balance your diet.
in your meals, because they are low in carbs
but packed with health benefits. This family of When it comes to soft cheese, consider things
vegetables includes cauliflower, cabbage, cress, like mozzarella, brie and blue cheese. All of these
broccoli and sprouts. As you get more invested are great for having on their own, but also using in
in the diet, it is worth varying the cruciferous meals to add extra taste. A blue-cheese sauce can
vegetables you eat so you get a wide spectrum of be perfect with some fish and meat.
vitamins and minerals.
You can also use things like ricotta or mascarpone
Many of these vegetables can be made into to stir into meals for a creamy texture that gives you
carb-like alternatives. For example, cauliflower rice a rich, filling sauce. Don’t forget about hard cheese
is popular to serve with meat dishes. It’s simple either, like cheddar or parmesan, which are great for
to prepare and does add another dimension to grating over meals. Feta is a lovely addition to
your meals. You can also make a good pesto with salads too.
broccoli, olive oil, pine nuts and parmesan cheese.
This tastes good spread over a piece of salmon as All cheese contains certain nutrients, such as
a main meal option. If you need a healthy snack vitamin B12 and zinc. They are, however, quite high
between meals, kale can be roasted into crisps that in calories, so be mindful when choosing cheese,
taste great on their own. and watch your portion size. A normal 30-gram
portion of cheddar cheese, for example, will be more
You do still need to keep an eye on your carb than 100 calories, but go for 30 grams of ricotta to
intake and include these vegetables in your daily half that, while still getting the benefits.
allowance. Cruciferous vegetables range from 1 to 8
grams of carbs per cup. The benefits are worth the
carb intake, though. These vegetables contain more
vitamin K and vitamin A than other vegetables, and
they also contain fibre to aid your digestive system.
Furthermore, they create a compound called
sulforaphane when eaten. It’s reported (though
not yet scientifically proven) that this compound
protects cells from ‘oxidative stress’, and removes
toxins from the body.

44

TOP 10 KETO FOODS

9 Yoghurt and cream Choose chocolate with a
High-fat dairy is a good way of increasing your high percentage of cocoa
intake of fats while helping you to feel full
after meals and snacks. They also tend to be a good 10 Dark chocolate
source of protein, which is important for ensuring No diet is complete without a little treat!
you eat enough. They do have low levels of carbs, Just because you’re doing the keto diet, it
but you should include this in your daily intake to doesn’t mean that all goodies are off limits. But if
gain the health benefits they promote. you are going to have a little something, then make
sure it’s still delivering healthy benefits and keeping
For example, try full-fat Greek yoghurt. The low-fat you within your carb limits.
varieties are often packed with sugar or sweeteners
to give them taste, and often have higher carb levels Dark chocolate has many positives and is worth
as a result. It is much better to go for the full-fat including in your diet from time to time. It contains
versions when on a keto diet. Yoghurt is great to eat antioxidants and flavanols, which can help to
on its own, but you can easily create a tasty pudding decrease blood pressure, heart disease risk factors
too. For example, why not add some berries to your and insulin resistance.
yoghurt for a good, quick breakfast option? You can
top your yoghurt with nuts and seeds, and even a However, this isn’t an excuse to go crazy on
sprinkle of cinnamon for an extra flavour boost. This chocolate! You can quickly ruin your keto diet by
will help to keep hunger at bay. eating too much, even of the healthy dark variety.
First, you need to make sure that you pick a
Cream is also a good option. Heavy cream, or chocolate with a high level of cocoa. You need to
whipping cream, has a very low level of carbs – look for a bar that has a minimum of 70 per cent
around 0.4 grams per serving of approximately 30 cocoa solids, but ideally higher if you can.
grams. This can add up if you use too much of it, so
do bear that in mind. However, it is very useful for You also need to check how the chocolate has
cooking with. It can add a really pleasant texture been sweetened. If there has been sugar added,
and taste to your meals, as well as increasing fat and this will negatively affect the amount of carbs in
protein. You can also use double cream, which is a bar. Check the labels carefully to see how many
easy to source in the UK. carbs there are. Unsweetened chocolate that is 100
per cent cocoa has around 3 grams of carbs per
Berries and full-fat 30-gram portion, which rises to about 10 grams for
yoghurt make for a great sweetened 70 to 85 per cent cocoa dark chocolate.
breakfast or dessert
Hunt around in the health-food aisles of your
local supermarket, as you will now find some dark
chocolates that have been sweetened using low-
calorie sweetener instead, and these are usually
lower in carbs. You can also buy cocoa powder,
which you can add to your choice of milk for a
warming winter drink.

45

KETO DIET

You can still dine out with friends
when on the keto diet, as long as

you stick to the basic rules

Eating out & fast food

Whether it’s socialising or grabbing food on the go, sticking to keto
when out and about doesn’t have to be difficult

When you first start any new diet, the Plan ahead
thought of eating out can be quite
daunting. When you’re in your own home, The first bit of advice is to, where possible, plan
you have complete control over what you’re eating ahead. If you know you’re going to eat out, see if you
and how it’s prepared. You can plan your meals and can find out where you’ll be going. That way, you can
prep your food, making it nearly impossible to make research the restaurant, look at the menu and decide
bad choices. what you can have in advance. This takes away any
last-minute decision making. It also means you go
Having to eat out or grab fast food on the go is far into the situation with a plan and you’re less likely to
more difficult. The first challenge is knowing what make unhealthy choices. You can also research which
you can eat without consuming too many carbs. The food stores or cafes you have near where you work,
second challenge is resisting temptation. When you or any other place you visit regularly. This makes
enter a restaurant or food outlet, your senses will be going to grab lunch much easier, as you know where
overwhelmed by the smells and visual appeal of all you can go and what is available.
the foods you can’t eat. In the early days of the diet
this is particularly hard, as you have possibly only There are plenty of online resources and blogs
just given up many of these items and you will still be where other keto dieters have eaten out in lots of
craving them. different places. They have chronicled their finds
and done the hard work for you. You may have some
However, it is possible to eat out, grab fast food success by simply putting into a search engine:
and enjoy yourself without stopping your keto diet. ‘[name of restaurant or food outlet] keto options’.
Read on to find out how.

46

eatinG oUt & FaSt Food

Fast food can be very
tempting and very non-keto

friendly! Don’t be afraid to
customise and order a burger
without the bun, for example

Fast food Watch the portion size

It’s not always possible to plan ahead, and you When you’re eating out, particularly if you are
might find yourself in a situation where you need to grabbing something in a supermarket quickly,
grab some food unexpectedly. Fast food can be the be sure to read the label thoroughly. Many
hardest, as it’s often based on carbs – think pizza producers will try to make their nutritional
slices, burgers, chips and sandwiches. information look healthier by giving the
amounts per portion. You may easily assume
However, times have changed and there are often that the whole pack is the portion (it often
healthier options available without the carbs. You still looks that way), but it could be listed as two
get a filling and nutritious lunch, but without ruining portions. Be sure that you know how much
your diet. Here are some options at certain popular you can eat, or you can easily go over your
fast-food establishments. carb limit without realising. Getting label
savvy is important if you want to keep up
1 Subway (www.subway.com) your keto lifestyle on the go.
Subway might be home to the submarine-style
sandwich, but it’s actually not bad for an on-the-go, can then eliminate any other items you don’t want to
low-carb place to eat. Instead of having your fillings eat, such as ketchup (which is high in sugar) or any
in a sub, you can ask for it in a tub. The good thing other sweet sauces. When you order, you can ask
about Subway, and similar deli-style sandwich shops, for exactly what you want, knowing what your carb
is that you can select your own salad items and intake will be. Or you can order the complete meal
protein sources. It’s easy to pick plain meat, cheese, and take out the bits you don’t want yourself.
leafy veg and olives, for example, making the perfect
keto pot. Avoid any sauces, as these will usually 3 KFC (www.kfc.co.uk)
be sweetened and it’s hard to know the exact carb It’s not actually that easy to eat keto-friendly
levels. You may also want to add some mayonnaise food at KFC, even though it is based around chicken.
for a hit of fat. The way it’s cooked in a special coating and served
with sweet sauces means there is a huge amount
2 McDonald’s (www.mcdonalds.com) of carbs in even the most basic dishes. At a push,
The cheap-and-easy home of the burger is you could probably get away with ordering a side of
probably not the first place that comes to mind for Hot Wings, which come in at 7.7 grams of carbs for
low-carb eaters! It’s certainly not ideal, but if you two wings. You can also order a plain salad pot and
find yourself in this situation, you do have some not use the dressing. It’s certainly not ideal, but it is
options. First, one great thing about McDonald’s possible to stick within your carb limits, especially if
is its website. If you go to the Menu section and you can adapt your other meals that day to suit.
pick what you’re interested in eating, you can add
it to the Nutrition Calculator. This tool shows you Sandwich shops and supermarkets, where you might
the complete nutritional breakdown of your meal, also need to grab a quick lunch on the go, are slowly
including the carbs. Even better, you can untick each offering more keto-friendly options. Read the labels
individual component of the item to customise what carefully, and you’ll usually find something you can
you are going to be eating. So, pick that burger you eat. Some supermarket counters now offer individual
fancy and then remove the bun to start off with. You items you can build your own meal with, like boiled
eggs with spinach, cooked chicken and salad.

47

Keto diet

Having a drink Dining out

Many social occasions that involve food also If you’re eating out with friends and going to a
come with a side of alcohol. If you’re sticking restaurant, it is perfectly possible to stick to your
to your keto diet, you will need to be careful keto diet. Don’t feel awkward about ordering what
with your drinks. Most alcoholic drinks are you need. The keto diet has plenty of options you can
carb-heavy and it’s very easy to overdo it. eat; focus on those and you can have a fulfilling, tasty
Beer, cider and wine are the worst culprits, so meal. If you choose carefully, it’s unlikely anyone will
try and stick to spirits. Spirits are made from even notice you are having a specific type of meal.
carbs, such as sugar, grains and potatoes,
but that sugar is converted to ethyl alcohol Some restaurants are more difficult than others.
during production, which makes it lower in If you have any choice in the matter, try and pick
carbs when you drink it. Bear in mind that if restaurants where you know you will be able to have
you are in ketosis, you may feel lightheaded something tasty to eat. Otherwise, it’s just a case of
or even drunk more quickly than you’re used doing the best you can in the situation.
to. You may also find that you get a worse
hangover than normal, so be sure to drink 1 Chinese and Thai food
plenty of water. Many keto dieters opt to This is one of the most difficult cuisines when
avoid alcohol altogether. you’re eating low-carb, as so much of it is based
on sticky, sweet sauces. If you can, ask for a plain,
If you are picking spirits, be careful with any roasted meat such as chicken or duck. Most Chinese
mixers you use, as these usually have carbs in restaurants will have crispy roasted duck with
them. Here is a quick rundown of the average pancakes – simply ask for it without the pancakes
net carbs for popular drinks: and sauce, but keep the spring onions and cucumber
slices. Look at the side dishes too, as you may be
approximate Carbs per able to get some greens or beansprouts.
measures serving
2 Indian food
Vodka (30ml)........................................................................................0g Again, look at avoiding sauces where possible.
Whiskey (30ml) .................................................................................0g Chicken Tikka can be a good option, as this is usually
Tequila (30ml) .....................................................................................0g chicken coated in spices and oven baked. There may
Rum (not spiced) (30ml)......................................................0g be some good vegetable sides. Any sauces may
Spiced rum (30ml) ...................................................................0.5g have been thickened with flour or a similar starchy
Gin (30ml).................................................................................................0g product, which means they can be very high carb.
Red wine (150ml) .................................................................3.5-4g Also, avoid anything like pakoras or samosas, which
White wine (150ml) ................................................................ 3-5g are battered.
Champagne (150ml)......................................................... 3-3.5g
Beer (pint) ............................................................................ up to 18g 3 Greek food
(low-carb beers are available) You are likely to find some really good options in
a Greek restaurant. They love the use of feta cheese
and olives, and have loads of salad vegetables. A
classic Greek salad can be a good place to start.
There may also be some grilled meats and fish.

4 Seafood restaurants
This is a great choice for those on a keto diet,
as fish is a good protein source and full of healthy
fats. You should be able to get a nice piece of fish,
a cream or oil-based sauce, and some leafy greens,
making for a very pleasant meal.

A Greek salad is a good
option in a restaurant, as the
feta and olives add fat, and
the vegetables are low-carb

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eatinG oUt & FaSt Food

Delis and sandwich shops where you
can pick your own individual items

are a good, quick option. Select your
choice of salad and meat, and ask for

it in a tub, rather than bread

At other people’s homes General guidance

It can be awkward if you’re invited to eat in someone If you stick to some general rules, you will certainly
else’s home. If you can, speak to them in advance and be able to eat in most places. Stick to what you
ask what they’re planning to serve. Explain that you know: meat or fish, cheese and vegetables. Simple
are on a diet and that you don’t want to cause any ingredients offer less chance of you eating more carbs
problems for them as a host. If you can, just ask for than you want to. The sauces can often have hidden
yours to be served without, for example, the potatoes thickeners or carbs, so avoid them if you don’t know
or rice. It is much better to speak about it in advance, what’s in them. The same applies to condiments, as
rather than turn up on the day and find yourself in a these are often sweet and carb-heavy.
difficult position.
Don’t be afraid to customise meals on the menu
If it’s family or friends you know well, you could either. You can ask for advice from your server and
offer to take a dish for everyone. This could be a they may be able to put a special request in for you.
mixed salad, with lots of toppings and a fat-based Otherwise, order a normal meal and put to one side
sauce, which you can eat and share with others. the things you can’t have. No one is forcing you to eat
Barbecues are quite a good option, as these tend to anything, and you can stay in control. Take croutons
be based on meat anyway, grilled on coals without out of salads, eat burgers without the bun, keep
any additional sauces. You can just avoid the sauces on the side and so on. Eating low-carb isn’t
condiments, rolls and side dishes. all that unusual anymore, and it’s a lot easier to eat a
normal meal outside of the home while on the keto
If you are staying with someone overnight, plan your diet than with many other types of diets.
breakfast the next day. Eggs are a great option, as
they are easy and quick. Plus, it’s not that unusual to A keto diet isn’t supposed to make life difficult.
have eggs for breakfast, so it’s likely to be something At the end of the day, if you are away from home
that can be easily accommodated. and eating out, things are not always going to be as
straightforward as they usually are. You just need to
Accept that your diet might not fit in easily with do the best you can and know that it’s a temporary
others in the household and be gracious. Offer to blip, which you can resolve as soon as you are back in
prep your own food or provide anything you need to your normal routine.
make meals keto-friendly.

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KETO DIET

Retain the health
benefits of the keto diet

long-term in the best
way that suits you

Maintain the keto diet

Once you have been on the keto diet for a while and reached ketosis,
how do you maintain it long-term?

Getting to grips with the keto diet and on the plan as soon as possible, there’s no harm
achieving the state of ketosis is the first aim done. If you want to stay in ketosis, you need to be
of the diet, but what do you do when you monitoring your food intake every single day. It’s easy
get there? There are two parts to this: maintaining to get complacent once you’re experienced with the
the state of ketosis until you reach your goals, and diet, but if you want to stay on track, use an app or
staying on the keto diet long-term. website to log everything you eat. It’s quite common
to eat too much protein without realising, which can
How to stay in ketosis prevent you from staying in ketosis.

Once you get to ketosis, it’s very easy to fall back out If you’ve worked out your macros, make sure you
of it again. As a beginner on the diet, it’s likely you’ll stay within your personal daily limits. You should
make a mistake at least once and eat something adjust your macros from time to time – as you lose
without thinking. One-off carb intakes like this might weight, or you increase your exercise, for example,
not affect your ketosis, and as long as you get back you will likely have to eat slightly different amounts
of food to compensate. As you go on with the diet,

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