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Losing Weight on a Low Carb Keto Diet

Losing Weight on a Low Carb Keto Diet

A low carb keto diet can be a very effective way to lose weight.  As co-founders of Kraving Keto, we have both had great success in following this lifestyle to shed excess kilos and maintain our goal weight. So, what is a low carb keto diet?

A ketogenic diet involves reducing your intake of carbs, generally between 20-50g per day, increasing the amount of healthy fats in your meals whilst maintaining an adequate level of protein forces your body into ketosis. Ketosis is a metabolic state where your body burns fat for fuel. Understanding your body and the macronutrients it requires is also essential if you decide to follow a healthy keto diet. A great way to think about it is carbohydrates are a limit, protein is a goal and fats are a lever. Eating healthy high fat content foods tends to reduce your appetite making you feel fuller for longer. If you’re feeling extra hungry one day, add some extra healthy fats into your meal! An easy way to do this is to add some Good Fat Mayonnaise, a sprinkle of your favourite cheese or a small handful of keto friendly nuts, almonds, brazil nuts or macadamias. Carb Manager is a great tool to help you calculate your macronutrients and keep a food diary to help you stay on track! Some of the benefits we’ve noticed since adopting a keto lifestyle has been we’ve had more energy, we’ve been less snacking, had less sugar cravings, no more 3pm slump and of course we’ve lost weight. A low carb keto diet can also make it easier to control blood sugar, help reduce bloating and an irritable bowel and can improve your skin, to name a few.

In a nutshell, in order to be successful on a low carb keto diet you need to:

  • Keep your carbohydrate intake low, between 20-50g per day
  • Eat a moderate amount of protein
  • Eat a higher amount of healthy fats

 Examples of some great healthy sources of fat and protein are below:

  • Oils such as butter, olive oil, coconut oil and avocado oil
  • Coconut Oil contains medium chain triglycerides or MCT’s which may increase your metabolism and help speed up weight loss. At Kraving Keto we sell Niulife Coconut Oil, a low carb keto pantry essential
  • All meats including beef, lamb, veal, pork, turkey, poultry and seafood like salmon, snapper, mussels, cray fish or similar
  • Seeds like flaxseed, hemp and chia or natural nuts such as almonds, walnuts, pecans, macadamia and brazil nuts are some of our favourites!

Examples of keto friendly fruits and vegetables are below:

  • Low carb vegetables as a basic rule must be grown above ground such as broccoli, asparagus, zucchini, cauliflower, green beans, eggplants, mushrooms
  • Unfortunately, most fruit contains a high amount of carbohydrates so many varieties are off the table. Some keto approved fruit options are blackberries, raspberries, blueberries

At Kraving Keto, we have many low carb keto snacks in our pantry that will help you on your journey and keep you full and satisfied! Locako make a great range of low carb high protein bars and balls which come in a variety of flavours such as Salted Almond Butter or Macadamia and White Chocolate. Essential Keto fat bombs are a great low carb high fat snack that you can mix into your black coffee or eat on the run. Vitawerx and Origin Chocolate make delicious low carb chocolate, perfect for an after-dinner treat! Pasta is a classic meal from our Italian heritage and is also high in carbohydrates. Our favourite low carb pasta from Loka Foods and Feeling OK are now a keto pantry essential in our household, we never feel like we are missing out at our family dinners! We are always on the hunt for new low carb snacks, if you have any recommendations please send us an email at hello@kravingketo.com.au we would love to hear from you!

If you’re interested in starting a keto diet, please ensure you consult your doctor to understand if it’s right for you. We are not healthcare professionals, nor do we offer medical advice.

We hope you enjoyed reading our blog. Feel free to leave a comment in the notes below!

Rina & Laura x

Photo by Tangerine Newt on Unsplash

Reference Links & Articles:

  1. https://www.healthline.com.au
  2. https://www.carbmanager.com 
  3. https://www.diabetes.co.uk/diet/low-carb-and-weight-loss.html
  4. https://www.dietdoctor.com/low-carb/benefits/how-to-lose-weight-with-low-carb
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