Introduction
The ketogenic diet, fondly referred to as ‘keto’, has taken the world by storm, and Singapore is no exception. This low-carb, high-fat diet offers an array of benefits including weight loss, enhanced brain function, and better control of blood sugar levels. However, navigating this diet in the context of Singapore, with its diverse food culture and bustling hawker centres, can be quite a challenge.
This comprehensive guide aims to shed light on the intricacies of following a ketogenic diet in Singapore, providing valuable insights, practical tips, and local food recommendations that align with your keto journey.
Understanding the Ketogenic Diet
The ketogenic diet primarily involves reducing carbohydrate intake and increasing fat consumption, prompting your body to use fat as its primary energy source. This metabolic state, known as ketosis, is where the magic happens. By burning fat for energy instead of carbohydrates, your body experiences significant changes that can lead to weight loss, improved mental clarity, and other health benefits.
Navigating the Keto Diet in Singapore
Following a ketogenic diet in Singapore, a melting pot of food cultures, can be an adventure. The challenge lies in making the right food choices amidst the local food scene rich in rice, noodles, and other carbohydrate-rich dishes. A strong understanding of local cuisine and its ingredients is crucial in maintaining a successful ketogenic diet.
Let’s explore some keto-friendly alternatives and how to choose dishes when dining out in Singapore.
Chicken Satay without the Sauce:
Satay, skewered grilled meat, is another local delight that can be keto-friendly when consumed without the sweet peanut sauce. Go for the chicken satay to keep your saturated fat levels within reasonable limits.
Fish Head Curry:
Singapore’s Indian community brings us Fish Head Curry, a spicy dish rich in protein and fats. Be sure to avoid the potatoes and the side of rice usually served with it. Instead, focus on enjoying the flavorful fish head and the delicious curry sauce, which can be a satisfying addition to your ketogenic diet.
Grilled Seafood:
Singapore is known for its fresh seafood options, and grilled seafood can be an excellent choice for those following a keto diet. Opt for grilled fish, prawns, or squid, and avoid any sauces or marinades that may contain added sugars or carbohydrates. Enjoy the natural flavors of the seafood while staying true to your low-carb lifestyle.
Stir-Fried Greens:
Vegetables are an essential part of any healthy diet, including a ketogenic one. When dining out, look for stir-fried greens such as bok choy, kale, or Chinese broccoli. These vegetables are low in carbs and high in fiber, making them a perfect addition to your meal.
Hot Pot:
Hot pot, also known as steamboat, is a popular communal dining experience in Singapore. Opt for a clear or spicy broth and fill your hot pot with an array of keto-friendly ingredients like thinly sliced beef, seafood, and a variety of vegetables. Be cautious of any pre-made sauces that may contain hidden sugars or starches, and instead, dip your cooked ingredients in soy sauce or enjoy them plain.
Egg-based Dishes:
Eggs are a versatile and keto-friendly option that can be found in many local dishes. Try dishes like oyster omelets or chili crab without the accompanying buns or mantou (steamed buns). These dishes provide a good source of protein and healthy fats while minimizing carbohydrates.
Salads with Protein:
When dining at Western or international restaurants, look for salads that include a protein source such as grilled chicken, salmon, or shrimp. Ask for dressings on the side to control the amount and avoid those with added sugars or high carb content. A salad with mixed greens, vegetables, and a generous portion of protein can be a satisfying and nutritious keto meal.
Customize Your Orders:
Don’t hesitate to customize your orders when dining out in Singapore. Most restaurants are willing to accommodate special requests. For example, you can ask for no rice, noodles, or starchy sides and request extra vegetables or a double portion of protein instead. By communicating your dietary needs, you can create a keto-friendly meal that suits your preferences.
Remember, while navigating the keto diet in Singapore may require some adjustments, there are plenty of delicious options available. With a bit of creativity and knowledge about local cuisine, you can enjoy a diverse range of flavors while staying true to your low-carb lifestyle.
Dining Out and Social Occasions
One of the quintessential Singapore experiences is dining out, whether at a local hawker centre or a high-end restaurant. Here are a few strategies you can employ to stay on track with your keto diet.
- Choose Your Dishes Wisely:
Wherever you dine, opt for dishes that are high in fat and protein, and low in carbs. For example, if you’re at a hawker centre, Hainanese Chicken Rice without the rice is a good option. Just make sure to add some greens to ensure you’re getting your necessary fibre and micronutrients.
- Don’t Be Afraid to Customize:
Most eateries in Singapore are open to customizing dishes. Don’t hesitate to ask for modifications to your dish – like substituting rice with more vegetables or asking for gravy on the side.
- Control Your Portion Sizes:
While you can eat until satiated on a ketogenic diet, it’s important not to overdo it, especially with protein. Too much protein can kick you out of ketosis, as excess amino acids can be converted into glucose. So, remember to keep your protein intake in check.
Living the Keto Lifestyle in Singapore
Being on a ketogenic diet doesn’t mean you have to forego Singapore’s vibrant food culture. There are numerous low-carb, high-fat options available, if you know where to look.
- Low-Carb Bakeries and Cafes:
Numerous bakeries and cafes in Singapore are offering low-carb alternatives to your favourite baked goods. These include breads, cakes, and pastries made with almond flour or coconut flour instead of wheat flour.
- Health Food Stores:
Health food stores around the island stock an array of keto-friendly products, from MCT oil to low-carb snack bars.
- Online Shopping:
With the rise of e-commerce, it’s never been easier to maintain a keto lifestyle in Singapore. From grocery delivery services to online health food stores, you can find and order all your keto essentials online.
Understanding and Monitoring Your Keto Journey
Maintaining a state of ketosis requires careful balance and regular monitoring of your macronutrient intake. You may also wish to regularly measure your ketone levels, either through urine strips, breath meters or blood ketone meters, to confirm you’re in a state of ketosis.
Be aware of the “keto flu”, a group of symptoms that can occur in the first few days to weeks of starting the diet. This includes headache, fatigue, and nausea, and is usually a sign your body is adapting to its new fuel source. Increasing your intake of fluids and electrolytes can help mitigate these symptoms.
Final Thoughts
Embarking on a ketogenic diet in Singapore, while initially challenging, is feasible with some knowledge and preparation. Not only does this diet offer potential benefits like weight loss and improved cognitive function, but it also gives you an opportunity to discover and enjoy a whole new world of food.
While this guide provides a comprehensive overview, remember that everyone’s body is different. It’s crucial to listen to your body and adjust your diet as needed, taking into consideration your personal health situation and goals.
Consult a healthcare professional if needed, and remember that the journey to health is not a one-size-fits-all solution, but a lifelong commitment to making healthier choices.
Here’s to your keto journey in the Lion City!