Keto-licious

In short, yes! The ketogenic (or keto) diet is one of the most popular ways to lose weight, enhance mental performance and improve your energy levels. But before you get started, there are a few things you need to know to get the best results. How does it work? Your body uses carbohydrates as its main energy source, so when you eat a very low carbohydrate diet, such as keto, it kicks itself into a state of “survival” mode called ketosis, where your body burns fat and some protein for energy instead. Your insulin levels decrease and large amounts of fatty acids are released from your body’s fat stores. These fatty acids are then converted into ketones by the liver to provide an alternative fuel for your body. How do…

1. Calculate your individual needs First, let’s work out your approximate daily energy requirements: Men calories/day 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 Women calories/day 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 This calculates Resting Energy Expenditure (REE)—the approximate amount of energy required to keep your body functioning at rest. If you’re active or lead a busy lifestyle, you’ll need to consume more than this (see below). Listen to your body and eat when you are truly hungry. This is not a starvation diet! Daily activity: • Mostly sitting: multiply your REE by 1.2 • Exercise < 3 times a week: multiply your REE by 1.3 • Active lifestyle or exercise most…

If you’re completely new to the keto diet, you might experience some initial unpleasant symptoms which are commonly referred to as the “keto flu.” This could include an upset stomach, dizziness, headaches, low energy, trouble sleeping, muscle cramps, excessive thirst and mood swings. These are all typical signs of your body adapting to ketosis. To help this phase, ensure you’re drinking plenty of water, supplement with no-added-sugar electrolyte drinks and consume plenty of mineral-rich foods like leafy greens, nuts, seeds, eggs and avocado. After one or two weeks, most people report better focus and concentration, steady energy levels throughout the day and continued weight loss. But remember, every body is different, so your symptoms and experience may vary. Please note: Before you start, it’s important to check with your doctor…

1 BE STRICT Even one day eating a higher carbohydrate diet can take your body out of ketosis and hinder your progress. 2 KEEP AN EYE ON YOUR PROTEIN While you still need adequate amounts of protein each day, if you overdo it, in the absence of carbohydrates, the body begins to convert protein into sugars and bumps you out of ketosis. 3 READ THE LABEL When checking packaged food labels that claim they are “keto-friendly,” make sure to read the information panel on the back of the pack to check if the macronutrients match the claim. Sometimes one single snack bar can have two servings per package, which can easily slip you up and double the amount of carbohydrate you consume! 4 PLAN YOUR MEALS Meal prep is a great way to stay…

LEMON CHEESECAKE PANCAKES FAST ACTIVE TIME 15 minutes START TO FINISH 15 minutes SERVES 2 1 medium lemon2 eggs3 ounces cream cheese¾ cup almond flour (see tip)1 teaspoon baking powder1½ tablespoons butter, softenedNonstick cooking spray2 ounces fresh blueberries, halved 1. Finely grate rind and squeeze juice from lemon. You will need 1 tablespoon rind and 1 tablespoon juice. 2. Blend or process eggs, juice and cream cheese until smooth. Add almond flour and baking powder. Process until smooth, scraping down sides of bowl. Stir in 3 teaspoons of the lemon rind. 3. Meanwhile, combine butter with remaining rind in a small bowl. Set aside until required. 4. Heat a large nonstick frying pan over medium heat; lightly spray with nonstick cooking spray. Spoon ¼ cup of batter into pan; cook…

Not Just a Chocolate Milkshakes FAST ACTIVE TIME 10 minutes START TO FINISH 10 minutes SERVES 2 (Makes 3 cups) Place ¼ cup chocolate protein powder, 1 large chopped avocado, 1 cup unsweetened almond milk, 2 cups ice cubes, 1 tablespoon cacao powder, 1 tablespoon monk fruit sweetener and ¼ cup unhulled tahini in a high-speed blender. Blend for 1 minute or until smooth. Pour into serving glasses and top with extra 1 teaspoon cacao powder. NUTRITION FACTS per serving 38g total fat (6g saturated fat), 447 cal, 7g carbohydrate, 17g protein, 14g fiber Banana Tahini Smoothies FAST ACTIVE TIME 10 minutes START TO FINISH 10 minutes + freezing SERVES 2 (Makes 3 cups) Coarsely chop ½ medium banana. Place banana in a resealable plastic bag. Freeze for 4 hours or…