If you follow me on Instagram then you’ll know that I have been experimenting with the keto diet. This was partly for the weight loss benefits before my upcoming holiday but also just out of curiosity! People swear by the mental and physical benefits of the ketogenic so I wanted to find out more.
I used the Perfect Keto macro calculator to work out an approximate for my macros and adapted this as I went on and found what worked for me. In general you want 70-80% of your calories to come from fats and to keep carbs as low as possible, about 5%. Of course this all varies from person to person and you need to experiment to find out what keeps you in ketosis.
I think it’s really important to calculate net carbs (carbs – fibre) because otherwise you will really struggle to fit in vegetables. You need to do research into the lowest carb vegetables to find wht will be easiest to fit in. Leafy greens are definitely the best!
What I ate
I struggled to eat ‘healthy’ whilst meeting my macro goals. A lot of the inspiration I sought online was encouraging me to eat a lot of cheese and bacon etc. I found it useful to search for vegan, keto ideas as these avoided those foods.
I ate a lot of salads. You can eat a lot of leafy vegetables without getting you carbs too high. I’d top it with a moderate amount of protein and lots of fatty foods like avocado, boiled eggs, olives and some cheese.
I added more olive oil and coconut oil to my foods and added some coconut oil to my coffee. I also ate a whole avocado pretty much every day. I could eat a very small amount of food (a handful of berries) when I needed a sweet treat.
My coconut balls were a savour for me. I used them as an afternoon snack or dessert. They seriously helped me get my fats up in the day.
I think keto and intermittent fasting together is an incredible weight loss tool and would definitely be something I came back to as a short term tool to get in shape for a holiday or event. I also want to try doing it again for a couple of months once I have done more research into doing it healthily. I don’t think this time that I felt the mental benefits so I would like to try it again for that reason.
I won’t be continuing to do it permanently however. I don’t want to restrict my diet more that I have to with allergies and low fodmap eating. I love fruit too much! I have definitely learnt not too fear fats – I lost weight eating 75% fat! I will also probably eat let processed carbs like bread and cakes. I did feel a lot better with a more consistent blood sugar level.