Gafencu editor Xuan Dai tried the low-carb, low-sugar keto diet for a week so you don’t have to.
For decades, fat has been deemed Public Enemy No 1 insofar as nutrition and fitness are concerned. That perception, however, is changing with the reemergence of the keto diet – an old method that has made a comeback in recent months, with celebrities like LeBron James, Halle Berry and Kourtney Kardashian swearing by its success.
The diet, which is high in fat (70%) and allows for a moderate amount of protein (25%) and very limited carbs (5%), was first used as a treatment for epilepsy in the 1920s. In more recent times, dieticians have started using it to help people lose weight.
The idea is to induce ketosis, a metabolic process in which the body derives its energy from fat (the foods you’ll be eating) instead of glucose (mostly from carbohydrates, which are practically eliminated on this diet).
With that in mind, Gafencu’s Xuan Dai decided to try the keto diet for 1-2 weeks to see how much fat I could shed. I bought keto sticks to test my urinal ketone levels daily and stocked up on nuts, butter, olive oil, sour cream and other fatty foods, while also cutting out sugars and limiting my carb intake to 20g per day.
Day 1: I felt hungry all the time, anxious at work and couldn’t sleep at night.
Day 2: In the evening when I tested my urine, I was already in a state of ketosis, which happened a lot quicker than the anticipated 1 week wait. I felt quite energetic, but again I couldn’t sleep.
For the next couple of days I drank chicken bouillon to stand in place of carbs – which retain water – in order to boost my electrolyte levels. I stuck to my gym routine during ketosis, but I had noticeably less energy while lifting weights.
Day 5: I went to an intense HIIT workout session and did OK, but struggled to keep my mind sharp as a result of the insomnia. This side effect is caused by lowered levels of serotonin, a chemical which carbs help produce.
Day 6: Lack of sleep had really taken its toll on me at this point, so I decided to quit the diet. After eating some bread, I immediately fell asleep.
In the end, I lost about 1kg and 1cm off of my waistline, and my obliques were now visible.
Would I recommend it? Maybe if you can get to sleep, but be sure to monitor your health very closely and only do it for a short period of time. Unless you’re Halle Berry, this is a tough diet to stick with for long.
Ready to take the keto diet plunge? Here are a few easy meals you can try at home:
Breakfast options
- Scrambled eggs with bacon and steamed broccoli
- Pancakes with berries and whipped cream
- Frittata with fresh spinach
- Coconut porridge
- Chorizo shakshuka (poached eggs in tomato sauce)
Lunch options
- Chinese braised pork, stir fried greens and pork soup
- Asian beef salad with sesame dressing
- Smoked salmon with mayo and lime, and a side of spinach
- Avocado, bacon and goat cheese salad
- Cauliflower soup with crumbled pancetta
Dinner options
Ribeye steak with stir fried asparagus and bleu cheese
- Pork chop with green beans and garlic butter
- Chicken casserole
- Italian sausage with cauliflower gratin
- Sundried tomato and feta meatballs with spinach salad
Snacks
- Half of an avocado with salt and pepper
- 24 raw almonds
- 2 squares of Lindt 90% chocolate
- 5 celery sticks with almond butter
- 2 string cheese sticks
Text: Xuan Dai