ready to go keto? to help you prepare, we answer your most pressing questions and give you guidelines on what you can eat (hello butter and bacon!) and what to steer well clear of.
let’s cut to the chase - what benefits can i expect to experience on keto?
keto is amazing for weight loss, increased energy, mental clarity, better blood pressure, and improved heart health and type 2 diabetes. it also helps improve skin conditions like acne.
how long will it take for my body to reach ketosis?
if you consume 20–50 grams of carbs per day, it can take your body 2–4 days to reach ketosis. it also depends on how often you exercise, your age, metabolism, and daily carb, fat and protein intake, so for some it can take a week or longer. so don’t give up!
do i need to track my macros?
it’s important to track your macros on this plan as the precise intake of macros (i.e. carbs, fats, and protein) helps you maintain ketosis, which in turn, leads to increased benefits.
am i really going to lose weight fast?
a ketogenic diet can help you lose much more weight than a low-fat diet, and this often happens without hunger pains (yes!). after one week of following the keto diet, you will likely see a significant drop in weight.
what can i eat on keto?
base the majority of your meals around the following guidelines:
meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
fish: choose fatty fish like salmon, trout, tuna and mackerel.
low-carb veggies: stock up on plenty of leafy greens, avocados, red peppers, broccoli, asparagus, cauliflower, cabbage, avocado, zucchini and onions.
low glycaemic fruits: blackberries, blueberries, raspberries, strawberries and tomatoes.
eggs: opt for pastured or omega-3 whole eggs and eat them boiled, fried in butter, or scrambled.
butter and cream: choose organic, grass-fed and full-fat when possible.
cheese: unprocessed cheese like cheddar, goat, cream, blue or mozzarella.
nuts and seeds: due to their high calorie content, be sure to eat in moderation. look for almonds, walnuts, flax seeds, pumpkin seeds, and chia seeds.
healthy oils: extra virgin olive oil, coconut oil, flax seed and avocado oil.
condiments: sea salt, pepper, herbs and spices. you can also eat delicious high-fat sauces like bearnaise sauce, garlic butter, and add plenty of olive oil to salads and vegetables.
what should i avoid?
the key to a successful keto diet is simple—limit your carb intake and get the majority of your calories from fat. use the list below as a guide:
processed meat: specifically bacon with added sugar, breaded meats and other processed meats that may contain hidden carbs.
fruit high in sugar and carbs: including tangerines, oranges, pineapples,
bananas, apples, pears, grapes, mangos, nectarines, peaches, dried fruit and juices.
vegetables: a good rule of thumb is to avoid any veggie that grows beneath the ground including, potatoes, yams, peas, corn, artichoke and parsnips.
legumes: includes baked beans, chickpeas, pinto beans, lentils, cannellini beans.
grains: including pumpernickel, oatmeal, corn and oats.
dairy: most milks, condensed milk, creamed cottage cheese, fat-free and low-fat yogurt.
beverages: includes hot chocolate, soft drinks, cocktails, and fruit juices.
unhealthy fats: limit your intake of processed vegetable oils, mayonnaise.
alcohol: due to their carb content, many alcoholic beverages can throw you out of ketosis.
something you should definitely not avoid is our delicious keto shake. lovely, light chocolate flavour that truly satisfies. low in carbs and high in good fats.
12.8g protein 12.3g fats 9.9g carbs 1.3g fibre