Keto – or the Ketogenic Diet to use its full name – has become increasingly popular over the last few years, as more people have been drawn to the low carb, higher fat approach for weight-loss. When it comes to Keto, the idea is that the body will use fat (instead of calories coming from carbs) as its main source of fuel, breaking it down into ketones in a process referred to as ketosis.
Here are some top tips on how to follow a keto diet:
- Limit carbohydrates – keep net carbohydrates below 20-50g a day.
- Don’t restrict fibre – it may actually be beneficial for ketosis (think leafy greens and veg grown above the ground!).
- Eat enough natural fat – to feel satisfied.
- Be careful not to overeat Protein – Keto is not intended to be a high protein diet, maintain a moderate intake.
- Move more – add exercise if you can. Any kind of physical activity while on low carb can increase ketone levels.
- Sleep and relax – Get a good 7-8 hours if you can. Sleep deprivation and stress can raise blood sugar levels, slowing ketosis.
- No need for supplements – Stick with simple, real food – whether that be a well-balanced meal, a wholefood shake like Purition or even better, a mix of both.
For many the idea of cutting out carbs can sound a little daunting, but rest assured the Keto Diet is backed by a growing number of health professionals, and is not as restrictive as some might think.
Don’t take our word for it, Purition customer Sue Ibrahim has lost an impressive 4 stone over the last 6 months by following the Keto Diet, whilst improving her overall health and wellbeing too.
“I don’t consider that I am on a diet at all. I am eating well. My plate is always full and the food I am eating satisfies my hunger. I do not miss those stodgy carbohydrates at all now”
Sue always thought she was eating a healthy, balanced diet. She would start the day with a bowl of cereal and a splash of skimmed milk, accompanied by a glass of fresh orange juice. Lunch normally consisted of fresh wholemeal bread and a low fat spread, perhaps with some tuna and sweetcorn or ham and cheese. Then for supper – meat, two veg and a portion of either potatoes, rice or pasta followed by a fresh fruit salad. Throughout the day, she might have four cups of ground coffee with skimmed milk, enjoy some wine in the evening and would then end the day with a cup of low calorie hot chocolate (and a cheeky bar of chocolate too!).
Despite her best efforts, Sue found that she was putting on weight, and by June 2019 she was at her heaviest. Her brain felt foggy and she had began to notice her mood deteriorate. Something needed to change and after a bit of research, Sue came across a group of doctors in the USA, Canada and UK that were challenging the dietary advice given out. She decided to follow their recommendation – reduce Carbohydrates to 20g a day and increase healthy fats.
Sue found it relatively easy removing the sugary orange juice and fruit salad from her diet, and she knew that she had to hold off the wine too. But what really worried her was the thought of cutting out all those lovely starchy carbs – the cereal, the wholemeal bread, the potatoes, pasta and rice – comfort food you just don’t want to live without…
“I tried a few processed keto meal replacement diet shakes but these always tasted far too sweet. That is when I discovered Purition.”
How Sue uses Purition for weight-loss
Sue started to replace her cereal with a glass of Purition made with either Almond Milk or Hazelnut Milk. This took her total Carb intake down to 3g for breakfast. She would have another glass of Purition for lunch and then grilled steak, chicken or other protein in the evening with a portion of green vegetables on the side. Cauliflower mash or roasted cauliflower with parmesan cheese now replaced the potatoes, rice and pasta and Sue would then enjoy a generous portion of Camembert Cheese instead of her old fruit salad.
“I lost 2 stone in eight weeks. I was never hungry”
Within a week of cutting her Carbs down to 20g a day and replacing breakfast and lunch with Purition, Sue could already notice the difference. Her brain fog had cleared, her depression had subsided and soon she would start to feel the weight dropping off. She no longer felt hungry, and even found she could push her Purition breakfast back to later in the day because she was still full from her evening meal the night before.
Further research done by Sue revealed that many Specialists who were recommending a Ketogenic Diet were also recommending Intermittent Fasting as a healthy way of eating, so she decided to give this a go too.
Sue now follows a 20:4 eating regime alongside her Keto diet. This means she fasts between the hours of 6pm to 2pm the following day, drinking only water and a black coffee in the morning. At 2pm she breaks her fast with Purition and finishes with an evening meal between 5-6pm.
“Purition certainly continues to be a part of my daily, healthy, way of life. By varying the flavours, I never get bored and I continue to lose weight. So far, I have now lost over 4 stone and I have never felt better.”
She no longer misses the stodgy, beige carbs from her old diet – far from it! Her plate is always full with the food she loves and her days of feeling hungry or lacking in energy are long gone. For her, Keto isn’t a ‘diet’ but a way of life that has enabled other positive behaviours such as exercise and enjoying playtime time with her young grandson. Does she crave chocolate – yes, occasionally – but why jeopardize feeling healthy and well by falling back into old habits?
I now go swimming twice a week. My skin looks healthier and everyone says that I look 15 years younger. Why would I want to risk that?
What advice would you give someone considering the keto diet?
I would urge anyone that is struggling to lose weight to try the low carb, high fat diet. If you can’t cut the carbs down to 20g a day to start with, then do it gently. Cut them down to less than 100g a day at first, then slowly reduce them. Eat three low carb meals a day at first like I did. Consider, using Purition to replace your breakfast and/or lunch – make a keto smoothie! Eat larger portions to keep your hunger at bay for longer. Drink plenty of water! And just watch the weight fall off!
With our thanks to Sue Ibrahim for sharing her experience of the Ketogenic Diet supported by our Keto friendly shake; Purition.
Do you have a weight-loss story you’d like to share? Or have questions about how to use Purition for weight-loss?
We’d love to hear from you! Perhaps, like Sue you’re using Purition for weight-loss and have had great results, or you have a dietary requirement that Purition is helping you with, you might be in training or simply using Purition to help you improve your diet and wellness? Whatever your goals and motivation, we’d love to hear from you – please email firstname.lastname@example.org with a brief intro to yourself and your experience and include your contact details so that we may be in touch!
If you’re new to Purition and would like to try it, a Discovery Box is a great place to start.
We created Purition to make our own lives easier. It works and helps us maintain a keto lifestyle.
It’s quick, filling and easy to prepare. Start with a discovery box or 2, you’ll get to try all the flavours or chose your own if you prefer. Orders placed before 3pm Monday to Friday are shipped the same day with free and fast shipping!