Keto sounds great, but how do I get started?

Eating Keto Keto Keto foods

We're often asked this question when chatting to new customers at markets. 

If you are here you probably already know what the Keto diet is and how it works, but just in case you've stumbled upon us, in short the Ketogenic diet is a high fat, low-carb, low/moderate protein diet with a number of health benefits, from weight loss to treatment of neurological health conditions such as Epilepsy, to improving Insulin resistance and regulating Type 2 Diabetes. 

Its main principle is maintaining a state of ketosis, a metabolic state that pushes your body to burn fat for daily fuel rather than glucose sourced from carbohydrates. 

To enter Ketosis your consumption of carbohydrates must be limited to around 5% of your diet. 

To get started on Keto this means completely cutting out sugary and processed foodstuffs, grains and root vegetables. In principle you’ll want to aim for a fat:protein:carbohydrate to a ratio of around 75:15:10

Here’s an overview of key foods to eat and key foods to avoid: 

Avoid

  • Sugar – refined and natural (honey, agave, dates, maple syrup)
  • Fruit – apples, bananas, citrus fruit
  • Carb-laden foods - bread, rice, pasta, potatoes, grains

Enjoy

  • Meat – fish, beef, lamb, poultry
  • Eggs
  • Green vegetables – spinach, kale, broccoli, cabbage
  • High-fat dairy – Cheese, double cream, butter
  • Nuts and seeds – almonds, macadamias, walnuts, sunflower seeds, chia
  • Avocado and berries – e.g raspberries, blackberries

This Keto food list image courtesy of the Keto Diet App is a great summary.


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