By Courtney Wright
(Photos by Cyndi Ingle Photography)
Hi friends! I hope you are keeping sane and making the best of these unprecedented times! Today let’s get a little deeper into the keto lifestyle.
Super quick recap: Keto is: 75% fats, 20% protein & ONLY 5% NET carbohydrates (carb – fiber). You MUST be in ketosis in order for keto to work. Which means 20-30g NET carbs is your daily allowance. I stick to less than 25g net carbs daily. Is that an extreme change? Excessive? Really hard to do? Yes. Maybe. Not if you are ready.
When I started keto I was 100% ready to do anything I had to, to make it work. I was so down on myself. I felt like I had lost any hope of finding the person I had lost so many years ago to food and drink. And I LOVE food and drink. But it had become a gluttonous punishment for everything bad I had ever done.
Every weekend was the same, week after week…for years. On Sunday nights I’d assure myself that, “One more night won’t matter” and promise myself, “tonight is it. I will start eating better tomorrow.”
Those nights that “won’t matter” add up. Fast. In the blink of an eye you’re 60 pounds heavier and having trouble breathing during the most basic of tasks.
I was ready for keto. I was genuinely excited.
Can you give up carbs? Absolutely. Can you give up sugar? Absolutely. Can you give up the drink? Hopefully, yes, but you may not have to entirely. If you say “no” to any or all of these questions, you will not succeed at keto. No judgement. It’s a fact. Keto is intense and takes incredible willpower and dedication. But I promise you, if you stick to it, you will be elated with the results!
In my experience, I found the most important thing to know when you are getting started is what you CANNOT have.
The forbidden fruits of the keto lifestyle
- Starch & Grains: Potatoes, yams, oats, muesli, wheat, wheat products (breads, etc), pasta, cereal, rice, corn, rye, barley, buckwheat, quinoa and yes, beer
- Fruit: Unfortunately, you should avoid (almost) all fruit as it is high in sugars/carbs
- Sugar: Pop, desserts, candy, added sugars in condiments, etc. Avoid sugar at ALL costs.
- Low-fat foods: To cut the fat, sugars and filler carbs are added. DO NOT be fooled by anything low fat.
“But all that leaves is meat and (some) vegetables!” I can hear what face you are making, and yes, your future holds a lot of leafy greens. Rest easy reader, this is where the delicious fats come in.
What you CAN eat
- Fats & Oils: A lot of your fats will come from meats, nuts and dairy, but don’t over eat. To step up your fat game, cook in avocado or coconut oil or add a bit of butter, MCT oil or olive oil.
- Protein: Eat protein in moderation. Too much protein on keto is not a good thing. Your body will use that for energy and not the fat.
- Fruits & Vegetables: Stick with above ground vegetables. Leafy greens, cauliflower, broccoli, bell peppers (in moderation), zucchini, and avocado. Occasionally allow yourself some berries, also in moderation. They have the lowest sugar count for fruit.
- Dairy: Make sure to buy full-fat dairy items. Cheese, heavy cream, etc.
- Nuts and Seeds: A super delicious snack and addition to many meals. Portion out your nuts and seeds beforehand, for they are very easy to over indulge in.
- Beverages: Water is your best friend. Drink a lot, bubbly or flat. Tea and coffee, black or with cream. Try your best to stay away from items with artificial sweeteners. Spirits, in EXTREME moderation.
There is so much amazing food out there that you can enjoy and work into your daily routine with keto. I cannot stress enough to check your labels before you purchase anything. I guarantee as you research more, you will find foods that you have never heard of or have hesitated to try!
Keto is a fantastic way to broaden your cooking skills and palette. You will learn to explore protein alternatives, herbs and spices, and fats you’ve shied away from. You will form a relationship with almond flour that you never could have anticipated.
Are you excited? I know I am! Let’s get your fridge filled, pantry stocked and keep that enthusiasm up!
Next time we will discuss sweeteners, hidden carbs and the dreaded keto flu. Wait? The what?!
Be safe & be kind. xo
Courtney Wright is a life-long Burlington resident who dabbles in writing, photography and runs Keto Delicious (ketodelicious.ca). She is just a simple girl making keto comfort food and trying to change the world one keto convert at a time. She is not a healthcare professional.
It is recommended that you talk to your doctor before starting the keto, or any other diet.
