What is The Keto Experiment and a Keto Diet?

What you need to know about a Ketogenic Diet

Commencing on the 1st of May, 2017 our two subjects Sam and Dec will attempt to get their bodies in to “Ketosis” by implementing a “Ketogenic” diet.

What is a “Keto Diet”

The ketogenic diet (often termed keto) is a very low-carb, high-fat diet. It involves drastically reducing carbohydrate intake, and replacing it with fat. Apparently the reduction in carbs puts your body into a metabolic state called ketosis and when this happens, your body becomes incredibly efficient at burning fat for energy.

Ketosis

Ketosis is a natural state for the body when it is almost completely fueled by fat. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

The “keto” in the word ketosis comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.

Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.

On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. Studies have shown that ketogenic diets lead to more weight loss.

When the body produces ketones it’s said to be in ketosis. One way to get in to Ketosis is by going on a Keto Diet.

What can you eat on a Keto Diet?

The GO List

You choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5 grams per 100 grams.
It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Keep in mind that overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you can and keep in mind that Keto is high in fat.
Caution: even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat.
The size and thickness of your palm without fingers is a good measure for a serving of animal protein.

ANIMAL PROTEIN (There are No Carbs in Animal Protein)

  • All eggs
  • All meats, poultry and game
  • All natural and cured meats (pancetta, parma ham, etc)
  • All natural and cured sausages (salami, chorizo etc)
  • All offal
  • All seafood (except swordfish or those with a high mercury content)
  • Broths – Home made

DAIRY 

  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yoghurt
  • Full-cream milk
  • Hard cheeses
  • Soft cheeses

FATS

  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese – firm, natural, full-fat, aged cheeses, Cream Cheese (not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat only (not from seeds oils) Preferably Home made.
  • Olive oil

FLAVOURINGS AND CONDIMENTS

All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable (seed) oils.

NUTS AND SEEDS

  • Almonds
  • Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and can become toxic)
  • Macadamia nuts
  • Pecan nuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

VEGETABLES

  • All green leafy vegetables (spinach, cabbage, lettuces etc)
  • Any other vegetables grown above the ground (except butternut pumpkin)
  • Artichoke hearts
  • Asparagus
  • Avocados
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Eggplants ( Auborgines )
  • Leeks
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Pumpkin
  • Radishes
  • Sauerkraut
  • Spring onions
  • Tomatoes
  • Zucchini ( Courgettes )

What you shouldn’t eat on a Keto Diet

This list contains all the foods to avoid as they will be either toxic (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice).
We strongly suggest you avoid all the items on this list ti get in to Ketosis, or, at best, eat them very occasionally and restrict the amount when you do. They will do nothing to help you in your attempt to reach your goal.
The STOP List

BAKED GOODS

  • All flours from grains – wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etc
  • All forms of bread
  • All grains – wheat, oats, barley, rye, amaranth, quinoa, teff etc
  • Beans (dried)
  • “Breaded / Crumbed” or battered foods
  • Brans
  • Breakfast cereals, muesli, granola of any kind
  • Buckwheat
  • Cakes, biscuits, confectionary
  • Corn products – popcorn, polenta, corn thins, maize
  • Couscous
  • Crackers, cracker breads
  • Millet
  • Pastas, noodles
  • Rice
  • Rice cakes
  • Spelt
  • Thickening agents such as gravy powder, maize starch or stock cubes

BEVERAGES

  • Beer, cider
  • Fizzy drinks (sodas) of any description other than carbonated water
  • Lite, zero, diet drinks of any description

DAIRY / DAIRY-RELATED

  • Cheese spreads, commercial spreads
  • Coffee creamers
  • Commercial almond milk
  • Condensed milk
  • Fat-free anything
  • Ice cream
  • Puddings
  • Reduced-fat cow’s milk
  • Rice milk
  • Soy milk

FATS

  • All seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)
  • Chocolate
  • Commercial sauces, marinades and salad dressings
  • Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats

FRUITS AND VEGETABLES

  • Fruit and Fruit juice of any kind
  • Vegetable juices (other than home-made with Low Carb vegetables)

GENERAL

  • All fast food
  • All processed food
  • Any food with added sugar such as glucose, dextrose etc

NUTS

  • Cashews, raw, 6 T
  • Chestnuts, raw, 1 C

MEAT

  • All unfermented soya (vegetarian “protein”)
  • Meats cured with excessive sugar
  • Vienna sausages, luncheon meats

STARCHY VEGETABLES

  • Carrots
  • Beetroots
  • Butternut Pumpkin
  • Legumes
  • Parsnips
  • Peanuts
  • Peas
  • Potatoes (regular)
  • Sweet potato

SWEETENERS

  • Agave anything
  • Artificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda)
  • Cordials
  • Dried fruit
  • Fructose
  • Honey
  • Malt
  • Sugar
  • Sugared or commercially pickled foods with sugar
  • Sweets
  • Syrups of any kind