- Understanding the ketogenic diet: The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. It has gained popularity worldwide and even in our food paradise, Singapore. The purpose of this diet is to shift the body’s primary fuel source from carbohydrates to fats, which results in the state of ketosis – a metabolic state where the body efficiently burns fat for energy.
- Brief history of the ketogenic diet: While the ketogenic diet has recently become popular for weight loss, it’s not a new concept. This diet was first introduced in the 1920s as a treatment for epilepsy. However, the concept of a low-carb, high-fat diet dates back even further.
- Different types of ketogenic diets: There are several variations of the ketogenic diet. Standard Ketogenic Diet (SKD) is the most researched and most recommended. It typically contains 70-75% fat, 20% protein, and only 5-10% carbohydrates. Other versions include the High-Protein Ketogenic Diet, which includes more protein and the Targeted Ketogenic Diet, where you add carbs around workouts. Though all versions focus on higher fat and lower carb intake, the exact macronutrient ratio can differ.
- Principles and benefits of a ketogenic diet: On a ketogenic diet, the idea is to limit carbohydrate intake significantly. This can mean avoiding foods that are staples in a typical Singaporean diet such as rice, noodles, and bread. Instead, the focus shifts towards high-fat foods like avocados, fatty fish like sardines, and other sources of healthy fats. Meats and leafy green vegetables also become a significant part of the diet. When the body enters ketosis, it becomes incredibly efficient at burning fat for energy instead of carbohydrates. This can lead to weight loss. Other potential benefits include improved brain function, reduced blood sugar levels, and increased energy.
Food Examples in Singapore context:
- Breakfast: Instead of a traditional kaya toast set, one might opt for scrambled eggs with cheese and avocado slices.
- Lunch: Instead of Hainanese Chicken Rice, a salad with plenty of leafy greens, topped with roasted chicken (skin on), and a generous dressing of olive oil would fit the keto plan.
- Dinner: Grilled fish with a side of non-starchy vegetables, cooked in butter, could replace a bowl of laksa.
- Snacks: Nuts and seeds, cheese cubes, or celery sticks with almond butter could replace common snacks like curry puffs or prawn crackers.
It’s crucial to keep in mind that while this diet has potential benefits, it is not suitable for everyone and should be followed under the guidance of a healthcare or nutrition professional. The drastic shift in food choices may also present a cultural challenge in food-centric Singapore, but with careful planning and consideration, it can be adapted to meet local tastes and preferences.