LOSE WEIGHT FOR GOOD NEW INCREASE YOUR ENERGY Keto Diet 30 LOW-CARB, HIGH-FAT RECIPES Clear health benefits Simple and tasty meals Dining out and fast-food options ln a o Foreword t written by i it Andrew g i d Justice i D E Professional Keto Chef NTH ON SEVEEDITI 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. w J u s t i c e : MY STORY A n d r e ItOhbrohoaLeevafeesalr gener hanentaeraRdshdMi, dc Tfgsn to cer miP hfltahnmhic oehu ascmrsaeqho e yTvaomoeuxhDhsyi uec newmnryn mfcfwr peiws o eahao nra,idihceiWoc lancenphnrsdreiinewte rxonnusth s i.s se e hiyfettt inatsateci notl. 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We explore the basic principles of a keto diet, how it works and what happens inside your body K eto 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 There are three types of carbs: sugar (both in and out of fashion, lauded by many as ‘miracle natural and additive), starch (found in products weight-loss systems’ and discredited by others. 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 These carbs are used by the body as our main a state of ketosis (more on this later in the book), it source of energy. They are broken down into glucose is thought to lead to a reduction in the frequency of (sugar) and absorbed into the blood stream. The epileptic seizures. A ketogenic diet has been used glucose is helped by the production of insulin in this way since the 1920s, and is monitored and to enter the body’s cells. Any leftover glucose is controlled by doctors. 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, Good-quality carbs that are high in fibre and starch primarily to lose weight, though there are other release this glucose into the blood more slowly, reputed benefits. which is why they give you a consistent energy release and keep you feeling full. Carbs that are Understanding carbs primarily sugar, like sweets, cakes, biscuits and so on, release sugar quickly. This is why they give you a fast If you’re going to be reducing a major food group energy burst that is often short-lived, and leave you from your diet, it’s worth understanding what role it feeling hungry again a little while later. plays. Carbohydrates (carbs) are one of the three key Fibre is important to our health, as it helps with macronutrients (macros) in our food, alongside fat 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 Ketogenic macros We have mentioned macros, with the three key macros being carbs, fat and protein. associated with a lower risk of certain diseases like In a traditional diet, just over a third of our type 2 diabetes and bowel cancer (source: NHS UK). diet should be fruit and veg, just over a third should be starchy carbohydrates, and the rest Going low-carb made up of dairy/dairy alternatives, sources of protein and unsaturated fats. There are So, if carbohydrates are so essential to our bodily many different ketogenic ratios out there, but systems, why would you want to cut them out? they are all approximately the same. At least The basic idea behind a keto diet is instead of using 70 per cent of your calories should be from carbs, and therefore glucose, as your primary energy fat, 15 to 25 per cent from protein, and 10 per source, you use fat. Your body will naturally access cent from carbs. However, many forms of the glucose energy first, as it is the easiest to release, diet will have carbs as low as 5 per cent. so any energy from fats is stored until it is needed. If you reduce the amount of carbs you eat, you will become low on glucose and force the body to break down that stored fat for energy instead. This causes the production of ketones in your blood. If you continue to build up these ketones, 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, A typical keto meal might be steak with its benefits and what you can eat, with plenty of top lots of leafy greens 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 L ow-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 First, your body has both cholesterol and risk factors and cholesterol levels. 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- The diets themselves have also evolved. The density lipoproteins respectively. keto diet, while low carb, is based around healthy, balanced eating. It’s about choosing a good variety of foods to nourish your body and being mindful There are many benefits of about what you eat. a keto diet, including weight loss, increased energy, 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