Here's everything you need to know about the Keto diet, what it is and if it actually works
What is the Keto diet?
The Keto diet, or Ketogenic diet to give it it’s full name, is typically a high-fat, moderate-protein, low-carb and zero sugar diet and is similar to the Atkins diet. To achieve keto weight loss, the diet focuses on foods such as bacon, fish, cheese and eggs, whilst high sugar fruit, starchy veggies, juices and grains are off the menu.
Because you’ve restricted your carb intake drastically, your body will start to use fat as it’s main source of fuel. As this happens, molecules called ketones start to build up in your body’s bloodstream. As you’re following a very low or no-carb diet, the low carbohydrate levels in your body cause blood sugar levels to drop (dizziness is one of the side effects) and the body begins to break down fat to use as energy, instead of carbs. This process is called ketosis.
It’s important to note that with any low-carb diet, it is expected you will lose several pounds of weight during the first few days. However this isn’t fat, but water weight, and when you return to eating normally i.e carbs, the water weight will return.
The Keto diet isn’t designed for long term use, as eating that much fat, very little carbs and zero sugar isn’t sustainable in normal everyday life and in social situations. It is important to note that before embarking on a diet that eliminates entire food groups you should consult with your GP first, especially if you have blood sugar issues or a history of heart disease.
The 7 day Keto weight loss plan
We've put together a 7 day meal plan for those of you who are keen on Keto but not sure where to start. Unlike other more complicated, less attainable diets, everything outlined in the below meal plan is available in all shops and supermarkets and is easy to get hold of.
Day 1
Breakfast - Bacon, eggs and tomatoes
Lunch - Chicken salad with olive oil and feta cheese
Dinner - Salmon with asparagus cooked in butter
Day 2
Breakfast - Egg, tomato and goats cheese omlette
Lunch - Almond milk, peanut butter, cocoa powder and stevia milkshake
Dinner - Meatballs, cheddar cheese and vegetables
Day 3
Breakfast -
Lunch - Prawn salad with olive oil and avocado
Dinner - Pork chops with Parmesan cheese, broccoli and salad
Day 4
Breakfast - Omlette with avocado, salsa, peppers, onion and spices
Lunch - A handful of nuts and celery sticks with guacamole
Dinner - Chicken breast stuffed with pesto and cream cheese with vegetables
Day 5
Breakfast - Sugar-free yoghurt with peanut butter, cocoa powder and stevia
Lunch - Beef stir-fry cooked in coconut oil with vegetables
Dinner - Bun-less burger with bacon, egg and cheese
Day 6
Breakfast - Ham and cheese omlette with vegetables
Lunch - Ham and cheese slices with nuts
Dinner - White fish, egg and spinach cooked in coconut oil
Day 7
Breakfast - Fried eggs with bacon and mushrooms
Lunch - Burger with salsa, cheese and guacamole
Dinner - Steak and eggs with a side salad
To kickstart your keto diet, shop our keto hamper here and see what results you can achieve!