Wellness

The Ultimate Beginner’s Guide To A Ketogenic Way Of Life

By Tayla Rabie - 19 Mar 2018

ketogenic-melbourne


Feeling constantly hungry? Mind foggy? Always RSVP’ing 'Can’t Go' to social events, because you’re so exhausted, regardless of all those three-hour ‘nanna naps’? You may want to consider switching up your lifestyle and beginning a Ketogenic way of life.

Let's be clear: this isn't a diet. It's not about weight loss. Ketogenic is a way of living and eating that'll make you feel healthier and happier. Your partner will be on board too (we know how hangry you can get, you little ticking time bombs). 

A Ketogenic way of life is pretty simple—low carbohydrates, moderate protein and high fat. Please don’t go and have a panic attack on us, we’ll walk you through it.

Dietary fats have been demonised for the last 60 years as being the unhealthiest macro-nutrient, contributing to cardiovascular disease, obesity and Type II diabetes. They’ve been used as a scapegoat by the macronutrient keeping a low profile…carbohydrates. The #IQuitSugar campaign opened our minds to the detrimental effects of sugar on our bodies so we can be #cleansed. What wasn’t addressed was that carbohydrates, whether refined or unrefined, break down to sugar and have the EXACT SAME effects on our bodies. Shock horror. 

Here’s where the ketogenic diet comes in. Knock down your carbohydrate and sugar intake to 20g a day, fix your protein to your own personal threshold, and UP those fats till you’re full and satisfied. See? No hangry Vegemites here.

What To Expect

There’s no way around it… the first week is gonna suck. Transitioning your body from burning carbohydrates to burning fats is a massive shift, and it’s going to take your body some time to adjust. You may experience feelings of fatigue, dizziness, dry mouth (dubbed in the Ketogenic world as ‘Keto Flu’). 

Once the Keto Flu passes, you’re going to slowly develop boundless energy. ‘Let’s go for a walk?’ Yeah sure. ‘Up for an F45 class?’ Easy. Your partner isn’t going to be able to keep up with you, more energy to get freakkky.

Next up is greater mental clarity. No need for that afternoon coffee to perpetuate the buzz from your morning triple latte—your brain is a god-damn machine now. You'll find that you can concentrate all day and never miss a beat, what an absolute f*ing blessing.  

What To Eat

  • Meat. Preferably heckaz fatty pieces of grass-fed meat. 

  • Eggs­­­. You literally can’t eat too many of them.

  • Seafood. The oilier the fish is, the better. Salmon is good. 

  • Non-starchy vegetables. Think cucumber, capsicum, cauliflower, kale.

  • Berries. Low in carbs and oh-so-delicious (even if your bank account will tank). 

  • Fats, fats and more fats. Load on that butter, coconut oil, ghee and heavy cream…mmm.

What Not To Eat

  • Grains and starches. Cya quinoa, you never tasted good anyway #sorrynotsorry

  • Alcohol. Embrace being the designated driver because sadly, alcohol is a no no. 

  • Baked goods. A bit of a no-brainer. Although we're gonna miss those Lune croissants...

  • Most fruits. Other than berries, all fruits are high in sugars and carbs…cries. 

  • Starchy vegetables. Those generally grown below ground, like sweet ‘tatos, carrots and potatoes. 

For a more detailed list of what to eat on a Ketogenic lifestyle, click here.

What To Eat When You're Out

Keto doesn't mean you can’t go out and enjoy a meal with friends and family. Melbourne restaurants and cafés have so many Ketogenic options, you just need to know how to order them. Here are some meal ideas for when you hit the town.

Breakfast

A good ol’ scramble paired with OG sides of halloumi and avocado. An easy brunch pick, but hold the toast please! Try the dish at Sloane Ranger Café.

Lunch

Design your own salmon sashimi poke bowl on a bed of greens. Top it with crunchy cucumber, mushrooms, pickled ginger, avocado and furikake. Pick your own unlimited ketogenic toppings at Poke Me.

Dinner

Treat yourself to a tender steak from Squires Loft, but remember the fattier the better! It's a scotch fillet with a generous dousing of garlic butter sauce for us, please. Hold the chips. In fact, all of Melbourne's fattier steaks are a pretty good call. 

What About Vegans & Veggos? 

Vegans? Yeah, look. With eggs and dairy already crossed off your list, you may be in for a bit of a struggle. But, that’s not to say you can’t do it! Pick fats that are suitable to your dietary needs, like coconut oil and avocados. Unfortunately, tofu is out. 

Want to learn more about high-fat lifestyles? Check out our write-up over here

Image credit: Poke Me | Jess Prince

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