Going Keto

You’ve likely heard of the keto diet before, but what is it? How does it work? And most importantly, what do you actually eat? The allure of bacon, eggs and pats of butter may sound tempting, but there are a few things you need to keep in mind before getting started. The ketogenic, or “keto,” diet was originally used to manage serious medical conditions, such as epilepsy. Today, it has become one of the most popular diets, known for its potential to accelerate weight loss, improve your energy levels and enhance mental focus. 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…

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 days of the…

FATS & OILS avocado • avocado oil • grass-fed butter • cocoa butter • coconut butter • coconut cream • coconut oil • egg yolks • extra virgin olive oil • fatty fish • flaxseeds • hemp seeds • mayonnaise (sugarfree or homemade) • MCT oils (medium-chain triglycerides) • nut butters • nuts (small amounts of almonds, Brazil nuts, hazelnuts, macadamias, peanuts) VEGETABLES & FRUITS Asian greens • asparagus • avocado • bell peppers • blueberries • broccoli• broccolini• brussels sprouts• cabbage• cauliflower• celery• Chinese cabbage• cucumber• daikon radish• fava beans • fennel • kale • lettuce (butter, iceberg, romaine) • mushrooms • squash • radish • spinach • strawberries • tomatoes• turnip• zucchini MEAT & SEAFOOD bacon • beef chuck steak • beef rump steak • beef sirloin steak…

SUSHI DITCH white rice + high carb veggies ✔PICK Cauliflower Rice (page 60) + avocado + asparagus + cucumber + fermented pickles MEXICAN DITCH flour + corn tortillas and go easy on corn cobs and kernels ✔PICK Cauliflower Tortillas (page 49), lettuce or kale to use as wrappers; top with guacamole + cheese + sour cream BURGER WITH THE WORKS DITCH ketchup + beet + sweet pickles + bun + chips ✔PICK fried egg + mayo + mustard + cheese slice; sandwich the patty between grilled large mushrooms or crisp lettuce leaves; serve with chips made from a low-carb veggie like turnip or kohlrabi FRIED RICE DITCH white and brown rice + sweet chili sauce + kecap manis ✔PICK Cauliflower or Broccoli Rice (pages 60-61) + egg, tofu, chicken or…

ALMOND BUTTER WITH AVOCADO FAST active time 15 minutes start to finish 15 minutes serves 4 1 tbsp soy sauce2 tbsp almond butter2 tbsp extra virgin olive oil½ tsp sesame oil1 tbsp mirin2 medium avocados⅓ cup roasted cashews, chopped coarsely½ tsp black sesame seeds 1. Stir miso, almond butter, oils, mirin and 1 tbsp water in a bowl until smooth; season to taste. 2. Cut unpeeled avocados in half; discard pits. Spoon dressing into avocado hollows; sprinkle with cashews and sesame seeds. Serve immediately. NUTRITION FACTS 6.1g carbs, 42.7g fat, 7.3g protein, 437 cal TIPS The miso almond butter will keep for up to 2 weeks in an airtight container and can also be used as a salad dressing. • Mirin is a Japanese sweet rice wine. It is available in…

CHORIZO WITH ZUCCHINI RIBBONS FAST active time 15 minutes start to finish 15 minutes serves 1 2 tbsp finely grated Parmesan½ clove garlic, crushed2 tsp pine nuts, chopped coarsely2 tsp lemon juice½ tsp olive oil¾ ounces cured chorizo sausage, sliced thinly¼ cup chicken stock1 medium zucchini, cut into ribbons¼ cup small baby spinach leaves2 tbsp flat-leaf parsley leaves 1. Combine half the Parmesan with the garlic, pine nuts, juice and oil in a small bowl. 2. Preheat a medium nonstick frying pan over medium-low heat. Cook chorizo for 3 minutes each side or until browned. Stir in Parmesan mixture and stock; bring to a simmer. 3. Add zucchini to pan; cook, stirring, for 30 seconds or until just tender. Add spinach. Season to taste. Serve zucchini mixture topped with parsley…