Living a ‘Keto’ Lifestyle

What is the ‘Keto’ diet?

Ketogenic diets (keto, as the short form), is mainly powered by fat, sometimes up to 90% of one's daily calories. The diet focuses on extremely low carbohydrates (carbs) in order to shift the body's metabolism away from burning glucose and instead burn fat. This process is done in the liver where it converts fat into ketones. This process is called ketosis. When one stays in ketosis for an extended period of time, the body becomes incredibly efficient at burning fat. Fun fact, our brain is fuelled mainly by fat and so ketones are a great source of energy for the brain. Perhaps this is why apart from weight loss, people have improved concentration, mood and memory when in ketosis. 

Type of ‘Keto’ diet

SKD Standard ketogenic diet : 70% Fat, 20% Protein , 10% Carbohydrates 

CKD Cyclical ketogenic diet   : Involves periods of higher carb refeeds 

                                                  (e.g 5 ketogenic days and 2 high carbs days)

TKD Targeted ketogenic diet  : Adding carbs is allowed

High protein ketogenic diet     : 60% Fat, 35% Protein, 5% Carbohydrates

The SKD standard ketogenic diet version is the most researched and recommended.

Read more: Beginners Guide to Keto 

Health benefits of Keto

Some studies have shown that ‘Keto’ can help for several health conditions with metabolic, neurological and insulin-related problem: like heart disease, by improving high density cholesterol (HDL) levels and regular blood pressure ;  Cancer, by helping to slow tumor growth; Type 2 Diabetes, by helping to lower blood sugar level ; Alzheimer’s disease, by reducing symptoms and slowing its progression; Epilepsy, by promoting significant reductions in seizures in epileptic children etc. Also, a keto lifestyle may help with short-term weight loss programs. Taking 2-6 months on this very low-carbs diet will push your body into a state of ketosis where your liver converts fatty acids into ketone bodies for energy which in turn will help boost fat metabolism and eventually reduce body fat mass due to the liver converting fat into fatty acids and ketone bodies.

3-days meal plan for Keto

Day 1: 

• Breakfast: Egg, tomato, basil, and spinach omelet
• Lunch: Avocado shrimp salad
• Dinner: Cheese-shell tacos with salsa

Day 2: 

• Breakfast: Sugar-free almond milk with peanut butter, cocoa powder, and berries
• Lunch: Ground beef lettuce wrap tacos with sliced bell peppers
• Dinner: Loaded cauliflower and mixed veggies

Day 3: 

• Breakfast: Fried eggs with and mushrooms
• Lunch: Low carb sesame chicken and broccoli
• Dinner: Zucchini spaghetti squash Bolognese

Select Keto Food Products from Food For Life

1. Locako Monkfruit Sweetener

Locako’s Flavoured Monk Fruit and Erythritol blend is the perfect sweetener for the keto and low carb diet and an amazing substitute for sugar. Monk fruit is extracted from natural monk fruit called Lo Han Guo, and has absolutely no impact on our blood glucose levels nor does it have a nasty aftertaste.

2. Locako MCT Oil Powder Vanilla

Locako’s MCT Oil Powder, 100% from coconuts, consists of caprylic (C8) and Capric (C10). Our MCT Oil Powder is dairy free, vegan, with no nasty fillers, and perfect for the ketogenic and low carb diets. It’s a ‘natural fuel’ for the body and brain, MCT oil is a great source of healthy fats that can help improve sports performance, cognitive ability, weight management, gut and heart health.

3. Locako Keto Collagen - Chocolate Peanut Butter

Locako’s Keto Collagen is the perfect low carb protein powder for the ketogenic diet and lifestyle. The combination of Collagen and coconut MCT in our Keto Collagen provides a clean protein boost, that supports ketosis as well as hair skin, nails and joint health. As an added bonus, our MCT oil powder is made with acacia fiber, which acts as a prebiotic to increase gut health.  

4. Locako DIY Chocolate Gummies 120g

Locako's Chocolate gummies make an at-home delicious chocolate treat that will leave you guilt free and help your skin glow.

5. Locako Natural Pasture Raised Collagen 400g

Locako’s Pasture Raised Collagen is 100% natural and clean, 92% protein, zero carb and sugar. Our collagen is completely unflavoured so it's a perfect additive to pretty much anything and loaded with amino acids, Our Collagen is sourced from one of the best sources in the world, where the cows are free to roam and not fed nasty additives and growth hormones.

See more at : Locako

6. Organic Traditions Cacao Butter

Last but not least, obtained from the whole cacao bean, cacao butter is a nourishing edible oil containing healthy fats along with a host of antioxidants, it also great for making chocolate bars and drinks.

Written by : Frieda Hung, Nutritionist 

References:

1. Should you try the keto diet?,Harvard Health https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet

2. Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2020 Dec 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/