What is keto? Covering the basics
The ketogenic diet is where you introduce high fat, adequate-protein, and less than 20 carb/sugar in your diet. When you turn 70 % of your food intake fat, 25 % protein, and 5 % carbs, the body gets into a state called 'ketosis', where it starts turning fat into energy instead of glucose. Reaching ketosis usually takes 2 to 3 days to kick in and in some cases up to a week.
Ramadan and Keto, a winning combination
Fasting helps people lose fat, gain muscle and is a very healthy path to follow. Combining fasting with Keto is perfect for people that are trying to figure out how they can eat healthy during Ramadan and not gain weight. Fasting will help your body reach ketosis quicker because your body will maintain its energy balance by shifting its fuel source from carbs to fats. Whereas your insulin levels and glycogen stores decrease, leading your body to naturally start burning fat for fuel.
What can I eat on a keto diet in Ramadan?
Let's discover what a Ramadan schedule would look like following Keto. Iftar time:
Many have asked if eating a date to break the fast is fine in Ramadan since dates are very high in sugar and are not allowed usually in weight loss.
Since the difference between Ramadan fasting and intermittent fasting is that Ramadan fasting is a dry fast, where intermittent fasting allows water and drinks that are lower than 50 calories.
Eating half a date to break your fast, while curbing your carbs the rest of your evening to stay under 20 net carbs will not kick you out of ketosis.
Make sure you hydrate on iftar with water before anything else and keep a mental note of how much water are you drinking. Your target should be 8 cups from iftar time till suhoor, including drinks like keto lemonade and keto ice tea.
Soups are always a great start to introducing food to your stomach after a long dry fast, and let's seize the opportunity by making the best out of it. Bone broth is one of the best soups for you. It replenishes electrolytes (sodium, magnesium, and potassium) and eliminates the symptoms of "keto-flu". Your next best thing is vegetable soups, where you can add as many nutrients as you need. Pro tip: sprinkle some nutritional yeast on top! For an added done of B12.
As you know, on Keto we are all about leafy greens, where we usually eat 7 to 10 cups of dark leafy greens daily. Use a selection of leafy Greens that are dark in color, example: Parsley / Rocca / Spinach/ Kale/ Romaine lettuce (and not iceberg)/ Swiss chard/ Watercress / Coriander/ Mint /Basil etc.
5- Main dish
Make sure your main dish has an adequate amount of protein and fat. You can use any cut you like in terms of meat, chicken, and fish and only animal fat when it comes to cheese and cooking cream. Fat used in cooking should be plant-based like olive oil and coconut oil, or animal-based like ghee and butter. If your main dish has yogurt make sure it's Greek, or else drain Lebanese yogurt from its whey beforehand. Pro tip: Try to incorporate avocados and nuts!
Try to limit your sweet intake to 2 net carbs and always look for recipes and products that use zero glycemic index sweeteners and are keto-approved like erythritol, stevia, monk fruit, etc. If you are having fruits make sure it's berries and that you are not over-consuming them. If you like chocolate with your coffee make sure it's 90% dark chocolate or sweetened with keto-approved sweeteners. The Keto Foods has a great selection of 100% Keto-approved sweets that you can munch on free of guilt with an extremely low net carb count, including the epic Keto Spread!
Black and Turkish coffee are keto-friendly, if you need a creamer use a dash of heated cooking cream with your coffee, the American way! Try to seize this month to cut on your caffeine consumption!
At Suhoor time your stomach will be empty, it would be a good time to have your Keto elixir! The vinegar water (or lemon instead of vinegar): one cup of water, one tablespoon of cider vinegar, or Lemon juice with one teaspoon of Himalayan salt. This will flush your system, help with increasing your electrolytes and clean your intestines. On Suhoor, you need something light, filling, and has a balanced count of protein, fat and clean carbs.
We have selected a keto- approved bundle from The Keto Foods that is perfect for your suhoor, make sure you check it out at www.mintbasilmarket.com at an exclusive discounted price!
Feel free to reach out for any question you have on firstname.lastname@example.org or through the comment box below.