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Understanding a Ketogenic diet. What is it and how does it work?

Understanding a Ketogenic diet. What is it and how does it work?

Basically, the general guidelines of a Ketogenic diet requires you to restrict your carbohydrate intake to under 50g carbohydrates per day. Typical carbohydrates include starchy vegetables, rice, pasta and bread.  Protein is encouraged in moderation and regulates blood glucose levels.  Examples of protein include red meat, chicken, fish, cheese and eggs. 

A high amount of healthy fats are the key of a ketogenic diet as it helps to keep you full!  These can include avocados, natural oils, nuts and seeds (in moderation such as macadamias, almonds, walnuts and brazil nuts), coconut milk/cream, sour cream and cream. 

Weight loss occurs because the body becomes deprived of glucose which comes about from the over-eating of carbohydrates.  As a result, ketones are made in the liver from the breakdown of fats. This process is called ketosis.

Adapting a keto diet has been great for us! It has helped to lower our insulin levels, reduce our hunger due to the increased intake of protein and fat and it helped to control our sugar cravings!

To know and understand your body you need to know how much fat, protein and carbohydrates you need daily to help you lose weight. These are called macronutrients. For a keto diet, they are based on a percentage of 70% fats, 25% protein and 5% carbohydrates.

To build your calorie and macros goals download the Carb Manager or My Fitness Pal app, which are both free. Both these apps are great to help create personalised macros to suit your lifestyle goals.

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.

If you want to learn more about a Ketogenic diet please visit https://www.dietdoctor.com/ and https://www.healthline.com/ which have some great articles.

What is a typical Keto Breakfast?

There are lots of foods you can eat for breakfast on a keto diet that don’t have to be bacon and eggs every day! Some examples of healthy breakfast meal ideas are low carb pancakes, a muffin in a mug, low carb granola, bagels, zucchini bread or chaffles. 

keto breakfast

Kraving Keto has many healthy low carb breakfast selections you can buy from our pantry online! The brand Kereal is made in Western Australia and is jam packed with delicious nuts and seeds! Pair it with The Almond Farmer DIY Almond Milk for a traditional cereal keto breakfast. Essentially Keto has a great variety of keto fat bomb flavours which make a fabulous start to the day and keep you satisfied for many hours due to their high fat content.

What can you eat on a keto diet?

There are so many foods to eat on a keto diet which can satisfy your hunger and cravings. First of all, from a fresh food perspective, you can eat eggs, broccoli, asparagus, cauliflower, cheese, meat, poultry, nuts, seeds and berries just to name a few. 

At Kraving Keto you can buy online from us Slendier Konjac noodles, Edamame and Soy Bean pasta which can satisfy those pasta cravings.  For the sweet tooth (and who doesn’t have one?) we have a great variety of high protein chocolate bars from the renowned brand Vitawerx and Zero Sugar chocolate from Origin Chocolates. For lovers of savoury foods, we have our most popular Quest Original and Tortilla style chips.  These are amazing!

What are some low carb keto snacks?

keto snacks

At Kraving Keto we can satisfy your “kravings” and the choice is extensive!  Further, we have taste tested them all and can guarantee them to be tasty and satisfying to fix that mid-afternoon slump to you get through until dinner. Our favourite keto sweet snacks include Noosa Cookhouse Collagen Crumbles to sprinkle on your favourite low carb yoghurt or Denada Icecream, Get Ya Yum On bread in a mug decadent chocolate, Vitawerx white and milk chocolate coated almond and macadamias (which are are so moorish!). We can’t forget our very popular Keto Bites Cookies in eight different flavours. These are perfectly portioned into one serving so you don’t ever have to feel guilt about eating the whole bag!

What can the Kraving Keto pantry offer a person wanting to follow the Ketogenic diet and lose weight in a healthy way?

Our pantry offers many low-carb, diabetic friendly and keto diet snacks and essentials to stock your pantry to make your meals and snacks satisfying, tasty and enjoyable.

Take your meals to the next level with seasonings from Weyhill Farm who are garlic experts! They are an Australian business who grow and harvest garlic in South Gippsland, Victoria to make a range of garlic salts for an easy way to add a burst of garlic flavour to your low carb meals fast.

From a farmer to your plate, Tweed Real Food are 5th generation farmers and each one of their blends are carefully hand crafted for you in the beautiful Northern Rivers, NSW. Avo Smash Dukkah is our best seller, a must try! Pimp my Salad make a range of delicious salad toppers. Activated Super Seeds is a delicious mix of 6 nutritious and activated seeds. These savoury and crunchy seeds will make even the most basic low carb salad extraordinarily yummy!

If you’re not a confident baker, we have a variety of keto baking premixes to buy online for you to make healthy low carb meals or desserts! If you’re craving pizza or bread, we have PBCO Protein Pizza Base or 6 Seed Protein Bread. If you’re craving chocolate cake or a fudge brownie you must try these diabetic friendly products; The Monday Food Co Keto Cake Chocolate Torte and 180 Cakes Chocolate Fudge Brownie Mix!

Loka are renowned for their high protein, low carb chips made from Australian Lupin Flour. Add these chips to your next antipasto platter – your guests won’t even know they are keto friendly!

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

Rina & Laura x

Photo by Total Shape on Unsplash

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