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Keto/LCHF - Top 5 tips for success

by Caleb Ford |

Written by Liz Ford (Keto Source NZ)

A ketogenic (keto) diet usually comprises of < 20 g carbohydrate consumed daily (5% of total energy consumed), a moderate amount of protein (20%) and high fat (> 70%). The principles behind a keto diet are that the body changes energy metabolism from using ingested carbohydrates as a predominate fuel to breaking down fats stored in the body to produce glucose and ketones. Ketones can be used for energy and once the body is breaking down fat as a fuel and using ketones as a fuel, this is called a state of nutritional ketosis. You can confirm you are in ketosis by using urine test strips that test for ketones or another form of testing if you wish to know.

(You may prefer to follow a LCHF plan and which is not strictly Keto, so your carbohydrate intake may be higher eg. 50 g per day)

Many people think that a keto diet is just eating no carbs and high fat, however, the entire diet still needs to be adequate in vitamins, minerals and fibre. Tracking your food intake will determine your macros (carbs, protein and fat) consumed as well as the micros (vitamins and minerals) so that any adjustments can be made to ensure your health is not compromised.

If you want to track, try using Fat Secret or My Fitness pal apps. If you are not keen on tracking just follow your meal plan provided as part of your initial consult and this will naturally keep you on track for a lower carb way of eating. More information on personalised dietary consults with Liz Ford of Keto Source NZ can be found HERE

As with any diet or meal plan drinking adequate quality water is essential to maintain good health. The additional fluids will also aid in digestion and help relieve any constipation issues due to following a lower fibre keto diet. If your water may not be of the best quality then have a look at a bench top filter option to ensure the best possible water is consumed. 

A ketogenic diet, low in carbs (usually < 20 g carbs daily), can be low in fibre as many carb foods are rich in fibre such as wholegrains, vegetables and fruits. Try to eat low carb fibrous vegetables daily such as; broccoli, cauliflower, asparagus, mushrooms, avocados, spinach, checking for total carb content.

I also suggest using some chia and linseeds or LSA to add some extra fibre.

Many people on keto diets think they can eat lots of protein, however this is not healthy long term, as the body can only utilise a certain amount of protein daily; depending on your individual needs. Aim for about 20% of total energy consumed daily to be protein foods (between 1.2 - 2.0 g/kg body weight daily)

Many people start a keto diet and don’t fully understand how to manage this on a daily basis, they tend to start off restricting all carbohydrate and then cannot maintain ketosis. Seek the help of a trained Dietitian or Nutritionist to provide clear direction on how to safely follow a ketogenic diet. More information on personalised dietary consults with Liz Ford of Keto Source NZ can be found HERE

This diet regimen is not for everyone and it may be of no benefit for you to try. But if you are considering a lifestyle change or want to try a ketogenic diet for your health, then seek the guidance from a health professional.

1..Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789-796. 2. Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). Nutrition and athletic

performance. Medicine and science in sports and exercise, 41(3), 709-731.

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