Here’s one of our most-requested topics: the Ketogenic Diet. It’s a simple, carb-limited, high-fat plan that can supercharge weight control—and even help manage blood sugar. Read on before you order another brownie or bubble tea!
What Is the Ketogenic Diet?
Also called “keto,” this eating plan emphasizes:
- High fat (≈70% of calories)
- Moderate protein (≈25% of calories)
- Very low carbs (≈5% of calories; only 20–50 g/day)
By cutting carbs so drastically, your liver produces ketone bodies that burn stored fat—making keto both a weight‐loss tool and a way to stabilize blood sugar.
1. Healthy Fats (≈70%)
Focus on monounsaturated (MUFA) and polyunsaturated fats (PUFA):
- Olive oil, avocado oil, rice-bran oil, canola oil
- Sunflower, soybean, corn oils
- Avocado, olives
- Nuts & seeds (almonds, walnuts, pistachios, pumpkin seeds)
- Butter & ghee, full-fat cheese, fatty fish
2. Protein (≈25%)
Choose high-quality sources:
- Pork, chicken, beef, lamb
- Fish (salmon, mackerel, sardines)
- Eggs
- Soy (tofu, tempeh)
3. Carbs (≈5%)
Keep total carbs under 50 g/day. Get them from non-starchy veggies, small portions of berries, and unsweetened almond or coconut milk.
Foods to Avoid
Aim to eliminate:
- Grains & starches (rice, bread, pasta)
- Sugars & sweets (soda, candy, pastries)
- Legumes & beans
- High-carb fruits (bananas, grapes)
- Alcohol & sugary mixers
- Trans fats & highly processed oils
Important Tips
- Not for the long haul: Prolonged very‐low-carb can lead to nutrient gaps.
- Electrolytes matter: Drink plenty of water, add salt, and consider magnesium & potassium supplements.
- Watch portion sizes: Even keto foods can add up—track your macros for best results.
- Expect an adjustment phase: “Keto flu” (fatigue, headaches) often eases within 1–2 weeks.
For more guidance on starting keto safely, consult your healthcare provider.
Weight Control Center, Internal Medicine Clinic | Bangkok Hospital Chiang Mai
Tel: 052 089 888 | Call Center: 1719
