Keto Basics..

I’d just like to start by saying I AM NOT AN EXPERT! All of the information that I’ll share with you is only my advice on what has worked for me so please don’t take it as bible and do your own research.

During my last pregnancy with Isla I put on 17kgs. This was a massive deal to me as I only put on 7kgs with my first pregnancy. I knew as soon as I had Isla I needed to lose the pregnancy weight straight away. So many people tell you to take your time and don’t put pressure on yourself to lose the weight... but I needed to! I knew that in order for me to be a good mum I needed to feel good and the longer you leave it the harder it gets.

The day I gave birth to Isla

I turned to keto and I am super proud that I have lost all of my pregnancy weight in 12 weeks. My husband is in this with me as he carries the coeliac gene and can’t cope with a lot of dense carbs anyway. My daughter Evie is also mostly grain and refined sugar free. This has helped with her autism immensely and we have seen such a change in her behavior and learning.

Evie’s lunch

What is Keto?

So the Ketogenic diet or Keto is basically eating healthy fats and very minimal carbs so that your body produces ketones and uses this as fuel instead of carbohydrates.

Your diet consists of 70% healthy fats, 25% protein and 5% carbs.

In order to lose weight it’s recommended that you stick to 20grams of carbs or under. These carbs should be made up of vegetables.

If you wish to just maintain your weight or if you are breastfeeding I would up the carbs to about 50grams per day.

I generally fill half of my plate with green veg or cauliflower (learn to love your greens.. broccoli, spinach, asparagus), I then have a portion or protein and top my meal with 3-4 tablespoons of healthy fat. Healthy fats are going to fill you up so don’t be afraid of them! I know it feels weird to go against everything that we have been brought up to believe but fat is not bad!

Fat is not the enemy! Sugar is!!!

Watch the documentaries “that sugar film” and ”the magic pill”. These two films really opened my eyes to how sugar and grains react inside of your body. It is really scary how much hidden sugar is in the foods packaged at the supermarket. I'm not going to go into a lot of detail as I’m not an expert but please watch these films to gain an understanding of why it’s so important to put REAL FOOD in your body.

What to eat

Foods to avoid

Pasta

Rice

Bread

Lollies

Chocolate

Potato Chips

Sugar

High carb fruit (melons, bananas, apples)

High carb vegetables (veg that grow below the ground)

Beans and legumes

Corn

Beer

Soft Drink

Unhealthy oils (sunflower oil, canola oil)

Junk / fast food

Foods to eat

Green leafy vegetables

Avocado

Cheese

Olive oil

Coconut oil

Eggs

Meat

Poultry

Seafood

Butter

Mayo

Coconut Milk/ Cream

Almond Milk

Cream

Bone broth

Tallow

Fermented vegetables

Stevia

Also I cannot stress this enough..

DRINK LOTS OF WATER!!

ATLEAST 2-3 LITRES A DAY!

Image from dietdoctor.com

Recap

OK a quick recap.

-Eat lots of healthy fats, medium amount of protein, very little carbs.

-Stay under 20g of carbs for weightloss

-Avoid cereals, grains and sugar

-EAT YOUR GREENS 🥦🥬🥑

-DRINK PLENTY OF WATER! 💧

Want more information?

www.dietdoctor.com has fantastic information and recipes.

Watch “The Magic Pill” by Rob Tate on Netflix.

Watch “That Sugar Film” or read the book by Damon Gameau.

I hope this helps you on your journey. If you have any questions please leave them below. If you would like me to post some of my keto recipes then let me know.

Don’t forget to subscribe!

Tiana

xxx