Sun | Jan 17, 2021

High Fat with Lean Results with Keto

Published:Thursday | August 23, 2018 | 12:00 AMJody-Anne Lawrence/Staff Reporter

The issue of good health has risen to the top of everyone's agenda, especially over the last few years. Those who have not jumped on the wagon are being forced to do so with the media campaigns as well as that one friend who scrutinises their every meal. Dieting is, of course, a big chunk of the pie, but how many know that there is a high-fat diet that is encouraged - the ketogenic (keto) diet.

It is similar to a low-carbohydrate diet. "You basically modify your intake to meet certain caloric percentages that come from the macronutrients of fat, protein, and carbohydrates. We count net carbohydrates, not total carbohydrates, by removing the calories that come from fibre because fibre minimally impacts blood sugar. Keto is more than low carb, it's actually high fat. You can have a few modifications of this particular diet," health coach Natalie Murray shared with Food.

The standard ketogenic diet is a very low-carb, moderate-protein and high-fat diet. It breaks typically in 75 per cent fat, 20 per cent protein and only five per cent carbs. This can be modified, as Murray prefers the high-protein ketogenic diet which is 60 per cent fat 35 per cent protein with five per cent carbs.


Hearty Meals


Why this diet tends to work is because this breakdown allows one to feel full. The deprivation that people tend to feel on a diet is non-existent. A man is used to his hearty meal and the feeling of deprivation is usually what is the stumbling block in maintaining or even approaching a diet of any sort. Keto helps with that.

The advantages of keto include greater fat loss, preservation of lean muscle mass, feeling of fullness, blood results improve, and your brain functions better, you feel sharper. So you are better able to chase after and achieve your goals with a clear mind.

"Be careful of your fat sources. Many doing keto eat lots of cheese - that can lead to nasal allergies and illness," she advised.


Sample Meal Plan


She gave an example of a daily meal plan that one can work with and customise that will help them on their way.

- Breakfast: Scrambled eggs with coconut milk and a large slice of pear (avocado).

Mid-morning snack: Full-fat Greek yogurt.

- Lunch: Leafy green salad with chicken, and walnuts..

- Afternoon snack: Apple with natural no-sugar-added almond butter.

- Dinner: Grilled fish, spinach, green beans or cauliflower sautÈed in garlic and olive oil.

Natalie Murray is an integrative health coach. Learn more about how working with a health coach can help you in making gradual sustainable shifts towards a healthier lifestyle visit or email her at Follow her in IG