Table of contents for KETO The Lose It! Handbook in LOSE IT! The Handbook

1. You must not use the content in KETO as a substitute for medical advice from a healthcare professional. You should seek medical advice from a qualified professional before starting any weight-loss programme. 2. KETO magazine (which we sometimes refer to as KETO) provides educational information on weight-loss management and is intended to assist users in weight loss. KETO is not a medical organisation and cannot give medical advice or a diagnosis. 3. The information and material in KETO are intended as a general guide to assist weight loss and do not take into account individual circumstances. KETO will not provide any form of assistance or support in individual cases, nor feedback on any information you submit to the magazine. 4. You use KETO magazine and the information contained in…

What’s the tea? You have every reason to enjoy the mellow, rich brew that is pu-erh tea, purported to relax your muscles and calm your mind – while also burning fat! Pu-erh is a fermented tea that has been found to lower fat concentrations in the blood. Processed in a special way to encourage microbial fermentation after the leaves have dried, it’s a great option for a refreshing drink. Dis-Chem; R23 for a box of 20 teabags. Did you know? PUMP UP YOUR PLAYLIST Why do SoulCycle, CrossFit and Zumba all make use of fast, intense music? Research suggests that music activates the brain’s sub-cerebellum and amygdala (which regulate emotions like pleasure), and decreases interactions between the areas responsible for communicating fatigue and reducing performance abilities. ‘Fast music causes neurons…

TURMERIC CLAY MASK No parabens and synthetic colours have been added to this fabulous mask that will revitalise your complexion and bring out its natural glow. The mask contains turmeric root powder and roucou seed extract, which improve skin imperfections without drying your skin out. About R84,99 (50ml); Woolworths All Natural Magnesium Body Butter is a locally made, sustainably packaged moisturiser that has all the added benefits of magnesium, which you can absorb through your skin. Magnesium helps to ease stiff, aching muscles, relieve headaches and promote restful sleep. The formula includes jojoba, shea butter and coconut oil, with a dash of pepperment essential oil for a lovely menthol fragrance. About R139,95 (100g); faithful-to-nature.co.za MELCURA IS AN EXCELLENT WOUND CARE SOLUTION. Melcura HoneyBalm is ideal for skin irritations caused by…

fundamentally, keto is a high-fat, very low-carb, moderate-protein way of eating. The aim of the keto lifestyle is to shift your body from burning sugar (in the form of glucose) for fuel to burning fat (in the form of ketones) for fuel, which is known as being in a state of ketosis. Although keto has amazing weight-loss results for some, there are many other health reasons to go keto: • Steady, controlled blood sugar. Removing glucose-inducing carbohydrates from your diet stops extreme blood sugar fluctuations. • No hunger. Eating the keto way (fat and protein) raises your satiety and keeps hunger at bay. • You need much less insulin, which is an excellent thing. Elevated insulin levels can lead to hyperinsulinemia and insulin resistance in the long run – which…

What is MCT oil? Medium-chain triglyceride (MCT) oil is a purified and concentrated form of saturated fatty acids that naturally occur in food items such as coconut oil, palm kernel oil and some dairy products. MCT oil is most commonly extracted from coconut oil since 45%–65% of coconut oil is made up of MCTs. The oil goes through a refining process called ‘fractionation’ to separate MCTs from other naturally occurring components, leaving behind a saturated and powerful supplement. How does MCT oil work? Most other fats are long-chain triglycerides (LCTs); what sets MCT oil apart is its unique chemical composition and the way it is processed by our bodies. MCTs are easily digestible and are useful in helping the body utilise other fats optimally. Once consumed, MCTs are absorbed directly…

Only bodybuilders need high-protein diets. Red meat is bad for you. Vegans don’t get enough protein… We’ve heard a lot about protein. This simple nutrient has a complicated backstory. ‘I’ve never been afraid of protein,’ says Amanda Kotzé, a Johannesburg-based ketogenic dietitian at Metabolica Med. ‘I feel most people, especially women, aren’t getting enough.’ Ketogenic and low-carb pioneers such as Dr Ted Naiman, Dr Andreas Eenfeldt and Mark Sisson have been preaching protein as the most critical macronutrient – and others are starting to listen. ‘If I see patients stalling in their weight loss, the first thing I do is increase their protein, ’ says Anri van Rooyen, co-owner of Ariani Health Solutions and the Weight Control Clinic in Pretoria. Faranak Amini, a sports and food scientist and certified low-carb…

One of the stumbling blocks for many people tempted to try keto is the perception that so much meat is involved. Well, that’s not really the case: there are various options when it comes to getting into ketosis (see our story on page 12), and plant-based keto is one of them – and one of the fastest growing, too. The fundamental difference between standard keto and plant-based keto is that you replace the animal fats and proteins you’d usually eat, with plant-based fats and proteins. In the case of proteins, it’s a little trickier because you won’t use traditional vegetarian protein sources such as eggs, cheese and yoghurt – or legumes and beans, because of their high-carb content. But, is it doable? Yes! All it takes is careful planning and…

you’ve seen the ads a million times: ‘Be a better you!’ ‘Eat yourself healthy (or even skinny)!’ ‘Get the body you’ve always wanted!’ Yeah, right. Right? But what if we dropped the instant-Insta-body promises and talked about a sustainable lifestyle that allows you to eat enjoyable food and eat it in a way that helps your body to heal, prevents disease and provides sustainable weight loss? Now that sounds more like it. The ketogenic diet was developed in the 1920s as an eating plan for children suffering from drug-resistant epilepsy. Today, it’s resurfaced as a popular diet and an effective treatment for various conditions. A low-carb, healthy-fat lifestyle, the keto diet has shown promising results in seizure control, migraine prevention, facilitating ovulation in women with polycystic ovary syndrome, reducing tumour…

Q Is keto a high-fat or high-protein diet? A A well-formulated ketogenic diet is a low-carbohydrate, high-fat, moderate-protein diet. Under certain circumstances, a higher protein percentage can be used, but this depends on your health, activity level and other parameters. Q Is the keto diet safe? It goes against everything I’ve been taught. A The ketogenic diet and, consequently, ketosis is a natural metabolic state in which your body adapts to burning fat rather than carbohydrates as its primary fuel. It’s been proven to reduce blood sugar levels, improve insulin sensitivity and reduce inflammation. It has clear benefits for obesity, type 2 diabetes, prediabetes and many other conditions. Q Is the keto diet sustainable in the long term? A It is, but discipline is needed to keep eating whole, nutrient-dense…

> MINI MARGARITA MAKES 2 COCKTAILS 3g carbs each ⅓ cup white tequila juice of 2 limes½ tsp orange extract crushed ice Mix all the ingredients together in a jug with a spoon or swizzle stick. Wipe the rim of two glasses with the inside of the juiced lime, then dip the glasses in salt. Half-fill each glass with crushed ice and divide the margarita between them. Note: This is not a sweet drink. If you want it sweeter, dissolve a little xylitol, to taste, in the squeezed lime juice before adding the other ingredients. > BERRY & BUBBLE MAKES 4 COCKTAILS 3g carbs each 1 cup fresh strawberries (frozen is also fine), chopped1 tbsp freshly squeezed lemon juice1 bottle dry MCC Blitz the strawberries and the lemon juice into…

TO help put your mind at ease, we’re debunking five common myths about nutrition. Each one deserves its own book; in fact, several people have already written very good ones, but we’re going to cover a few of the basics. 1 THE FOOD GUIDE PYRAMID The ‘healthy eating’ food pyramid we were taught at school – you know the one: the base is made up of grains and bread, the next level up is fruit and veg, the next is meat and dairy, and at the very top, in the very smallest bit, is fats, salts and sugar – was produced by America’s Department of Agriculture (USDA) in 1992. The Agriculture Department producing nutritional guidelines? Really? It’s now commonly accepted that the Food Guide Pyramid was based on some dodgy…

◗ What are exogenous ketones? As your body makes the transition to burning fat for fuel, your liver naturally produces ketones. However, scientists have discovered a nifty way of increasing those ketone levels – with exogenous ketones (in other words, ketones you’re ingesting rather than producing in your own body), in the form of ketone supplements. These supplements provide a synthetic version of naturally produced ketones, specifically beta-hydroxybutyrate (BHB). ◗ Types of exogenous ketones • Ketone salts These are the most commonly marketed exogenous ketones. Basically, they’re BHB molecules bound to minerals such as sodium, potassium or magnesium. Ketone salts are typically sold in powder form that can be mixed with a liquid and then drunk, but they’re also offered as premixed drinks and pills. Because these ketones contain minerals,…

WELLBEING Take 10 Did you know? Just a few minutes of quiet time can soothe the nervous system. Enforced stillness allows us to escape from our busy schedules and commitments, says psychologist Dr Roseann Capanna-Hodge. ‘People tend to assume that they need a lot of time to help their body relieve stress. But just 10 minutes a day of a [calming] activity will help your nervous system to power down – and that can have a big impact on how you feel physically and mentally.’ Bottom line: slowing down is key to being kind to yourself. TRAINER ON CALL Fitness app Sudor allows you to train with fitness influencers from around the world and gives you access to a variety of workouts at an affordable rate. Trainers include celebrity fitness…

Can keto help? Yes, it can! IT happens to so many couples: both people decide to start eating healthily – following the same dietary pattern and food intake – but one of them gets better results than the other. This is not some sort of sick cosmic joke; it’s just a physiological fact of life. Men and women have different bodies, and there are many reasons for those bodies to respond differently to any given eating plan. Women usually have a greater body-fat percentage than men, for example, and there is a difference in body-fat distribution. Women are also more efficient at storing energy as fat, and this higher fat mass allows the female body to use fat as an energy source during exercise. Also, the way fat is used…

Fish and ‘Chips’ with Tartar Sauce FISH AND ‘CHIPS’ WITH TARTAR SAUCE SERVES 4 KEEP ON TRACK Per serving Fat 59g Carbs 12g Protein 51g FOR THE TARTAR SAUCE: 125ml mayonnaise125ml sour cream30ml capers, roughly chopped30ml gherkins, roughly choppedsmall handful parsley, choppedsmall handful dill, choppedsalt FOR THE ‘CHIPS’: 30ml olive oil200g halloumi, sliced thinly into fries FOR THE FISH: 2 eggs45g coconut floursalt45g almond flour45g desiccated coconut750g white fish fillets45ml olive oil 1 lemon, sliced into wedges, for serving 1. FOR THE TARTAR SAUCE: Combine all the ingredients in a bowl and set aside until needed. 2. FOR THE ‘CHIPS’: Heat the oil in a medium non-stick pan over medium heat. Quickly fry the halloumi in the oil until golden on both sides. Drain on kitchen towel paper and set…

There are well over 18 million posts on Instagram with the #keto hashtag, and it’s been one of the top-trending Google searches for four years: there’s no doubt that the ketogenic way of eating is here to stay, and that’s because it works. It really is as simple as that! It’s been embraced worldwide by Hollywood health fiends (Halle Berry and Gwyneth Paltrow are fans, as are the Kardashians) and super athletes alike. Nic Gill, strength and condition coach to the New Zealand All Blacks, says, ‘Most professional sports teams are now at least low-sugar, lower to low-carb. Nutrition for sport is really changing fast. We [the team] go through six to seven tins of coconut oil a week. We travel with peanut butter and nut butters for the guys…

CALM YOUR MIND ‘We are not our thoughts. We can create new, more powerful ways of thinking and dealing with life – from confidence and leadership to resilience and more,’ says Claire Aristides, founder of Mindology, a learning platform that helps you connect with your inner calm and strength through various courses and programmes. This app is a great escape for those times when you need to press the mute button on your brain. Mindology helps you to change your mindset and become more productive, positive and confident. You’ll also find podcasts, guided visualisation, meditation practices and more. For more information and online workshops, visit mindology.mykajabi.com or download the app on the App Store. STAY MOTIVATED Built to help you ‘rule’ the keto diet, Ruled.me may just be the perfect…

Grethe Rademan’s job as an electronics engineer gave her the opportunity to travel to Antarctica and Germany. When she travelled, she lost some weight, but as soon as she returned, so did the weight. ‘I started researching to find a solution, but I knew that carbs were the problem,’ she says. A personal loss finally pushed Grethe to take the serious steps she needed to reach her health goals. ‘A close friend, who was just a day older than I am, developed breast cancer and passed away last year. It hit really close to home.’ That’s when Grethe committed to the keto lifestyle, determined to improve her quality of life. ‘I was familiar with keto because my dad had also struggled with weight problems and he had some success losing…

1 Drink a lot of water: When you stop eating sugar and starchy carbohydrates, your insulin levels drop, which makes you urinate a lot more than usual. Dehydration is the main cause of feelings of dizziness, brain fog and headaches. An adult woman should drink up to 2.7 litres of water per day, and an adult male up to 3.7 litres. 2 Take supplement minerals: Because you’re losing so much water, you’re also losing electrolytes and a lot of valuable minerals such as sodium, potassium and magnesium. That’s why you’ll experience muscle fatigue and cramps, as well as tiredness. Take a good supplement containing magnesium citrate and potassium. Have a warm Epsom salts (magnesium sulphate) bath to ease muscle pain, and stay in it for 20 minutes – long enough…

◗ Blending some into your bulletproof coffee (instead of coconut oil or butter)◗ Stirring a spoonful into hot porridge◗ Using it as an alternative to butter on toast◗ Blending some into your favourite smoothie◗ Adding it to salad dressing DOSAGE GUIDE FOR BEGINNERS DAYS 1–3 Start with one teaspoon of MCT oil DAYS 4–6 Enjoy up to two teaspoons of MCT oil DAY 7 Use up to one full tablespoon of MCT oil *Exceeding the recommended daily amount (RDA) of MCT oil can lead to nasty side-effects such as nausea and vomiting, diarrhoea and digestive stress. More is not more! Sticking to the guideline is the best way to go.…

‘I was always the chubby one in the family and among friends,’ says Natasha Ndebele, a hospitality ‘Iwas graduate who now works in the fintech industry. ‘It bothered me, but I had accepted that I’d always be fat and never get to wear a bikini to the beach or rock the latest crop tops.’ Natasha has long been passionate about food and recipe development, and regularly tried out new recipes. She even catered for small events hosted by her aunt. ‘The kitchen has always been my escape,’ she says. ‘It’s amazing what flavours and textures you can whip up when you put your mind to it.’ In December 2019, during a routine medical check-up, Natasha discovered that her blood pressure was extremely high. She was put on Amloc, a high…

> VEGAN SCRAMBLED ‘EGGS’ SERVES 6 KEEP ON TRACK Per serving Fat 13g Carbs 10g Protein 11g 600g firm tofu30ml avocado oil½ onion, peeled and finely chopped1 red chilli, finely chopped (optional)1 garlic clove, finely chopped2.5ml turmeric2.5ml curry powder40ml nutritional yeast2.5ml salt200g multicoloured, cocktail tomatoes, washed salt and freshly ground black pepper1 avocado, halved and peeled, drizzled with lime juice handful baby spinach leaves1 lime, sliced into wedges, to serve 1. Wrap tofu in a few layers of kitchen towel, and gently squeeze the water out. Set aside. 2. Heat 15ml of the oil in a medium pan over medium heat; cook the chopped onion, chilli and garlic until soft and translucent. 3. Crush tofu, using your hands or a fork, until it’s the consistency of scrambled egg. Add to pan…

Lianne Keiller had always experienced problems with her weight and body image, but her keto journey was about more than gaining confidence and shedding extra kilos. ‘I have trigeminal neuralgia, which is a chronic pain condition,’ explains Lianne. ‘There are damaged nerves in my brain that cause facial pain similar to that of an electric shock. The condition is commonly known as the “suicide disease” because of the level of pain it causes.’ Before she discovered keto, Lianne had been on various medications. She had undergone two brain surgeries too – and yet the pain persisted. ‘I knew I had to live with the condition for the rest of my life, and it is progressive, so I started thinking of ways to manage the pain naturally,’ she says. ‘My job…

SERVES 6 KEEP ON TRACK Per serving Fat 32g Carbs 21g Protein 38g 1.3kg side of salmon or trout½ tsp cayenne pepper2 tbsp Italian herbs, dried½ tsp ginger, ground1 tsp each sea salt flakes and white pepper juice and grated zest of½ ruby grapefruit2 tbsp honey3 tbsp avocado oil cucumber spaghetti, to serve lime, orange and grapefruit slices, to garnish 1. Preheat the oven to 180°C. Place the fish on a lined baking tray. Mix together the cayenne pepper, herbs, ginger, salt and pepper, and sprinkle over the fish. 2. Pour the grapefruit juice, honey and avocado oil into a jug, and whisk to combine. 3. Roast the fish for 15 minutes, then remove from the oven and pour the grapefruit mixture over. Preheat the oven grill and grill the…

'I've been on the heavy side for most of my adult life,’ says 45-year-old Tanya Karalic. ‘I’ve embarked on so many diets I’ve ‘I’ve been on the lost count. At one point, I was even on diet pills and had great results, but it wasn’t sustainable. I put all the weight back on again, and more!’ The mother of two says she piled on the kilos after she’d had her children, and after quitting smoking. She admits that she was a between-meals snacker, often finishing an entire slab of chocolate or a big packet of chips in one sitting. She’d often skip breakfast, then eat huge meals for lunch and supper. To make matters worse, she did little to no exercise, and jokes that the closest she’d get to a…

‘Emotional eating is something I think we all do: we eat when we’re happy, we eat when we’re sad, we eat to socialise and when we’re alone,’ says Somayya Jhaveri, the Durban-based owner of Keto Co. ‘I used to be able to lose weight quickly by counting calories and going to the gym, but the weight would come back almost as quickly as I lost it. After having my third child, I noticed that I just couldn’t lose weight simply by counting calories. I was stuck. My relationship with food was unhealthy, and I knew I needed a big change.’ The keto lifestyle eventually piqued Somayya’s interest. But while she came to embrace going low-carb and sugar-free, she couldn’t find products that tasted the way she wanted them to. ‘This…

IN the year leading up to what was to be a major lifestyle change, Kim Forbes, who was expecting her first child, found herself in a toxic relationship: she was using food as a coping mechanism, causing her weight to skyrocket. ‘When my daughter was four months old, I realised I wanted to be a better example for her,’ says the 34-year-old mother. ‘I wanted to be able to play with her when she got older.’ Kim has struggled with her weight since she was at school. ‘I’d tried every diet under the sun and nothing worked long term. I believe it’s because they all focus on calorie restriction, so I was always feeling hungry and irritable. I’d also tried intensive exercise to lose weight and, although this worked, again,…

Keto has huge advantages for menopausal women because it improves metabolic health, facilitates weight management and indirectly improves many of the other symptoms of menopause. It also has anti-inflammatory effects simply because it excludes inflammatory foods – such as seed oils, grains and highly processed foods – and includes healthy fat sources such as avocado, olive oil and nuts. It’s important to keep in mind that we’re all unique, so aonesize-fits-all approach really isn’t an option here. Be sure to take into account health markers and additional factors such as age, weight history, lifestyle, medications and supplementations, activity level and body composition. Lastly, because a well-formulated ketogenic diet can be seen as a therapeutic intervention to improve health, it should be managed and monitored by a trained ketogenic dietitian. Whether…

SERVES 4–6 This bake can be served as a meal or as a side, plus it will make a delicious lunch the next day at work. Keep on track Per serving Fat 21g Carbs 2g Protein 19g 12 large or extra-large eggs2 tbsp coconut cream80g spinach, shredded pink salt and freshly ground black pepper, to taste1 cup Cheddar cheese, grated½ cup feta cheese, crumbled1 tbsp oregano 1. Preheat the oven to 180ºC and grease an oven-proof dish with butter. 2. Mix the eggs, coconut cream, spinach, and salt and pepper together. Pour the mixture into the prepared dish. 3. Sprinkle with Cheddar cheese, feta cheese and oregano, and bake for 25 minutes. 4. Serve warm.…

COOK ONCE BEST BASIC BOLOGNAISE SERVES 4 (Half the batch: 750g) KEEP ON TRACK Per serving Fat 13g Carbs 12g Protein 43g 30ml olive oil1 onion, finely chopped2 celery stalks, finely chopped2 garlic cloves, crushed1.5kg beef mincesalt and freshly ground black pepper60g tomato paste185ml red wine4 bay leaves4 sprigs thyme1 x 400g tin whole, peeled tomatoes1 x 700g bottle tomato passata 1. Heat the oil in a large heavybased saucepan over medium heat. Add the onion, celery and garlic; cook, stirring, for 5 minutes or until the onion softens. Add the mince, season with salt and pepper, and cook, stirring to break up lumps for 5 minutes or until browned. 2. Add the tomato paste, red wine and herbs to the mince mixture and bring to the boil. Reduce the…

ELZETTE STRUWIG, registered ketogenic dietitian and owner of Metabolica Med Elzette studied Dietetics at the University of Pretoria and trained in the ketogenic diet at Matthew’s Friends KetoCollege in the United Kingdom. She’s worked with high-fat diets for the past few years and has witnessed the benefits for clients struggling with epilepsy, cancer, PCOS and, of course, weight loss. She is an advocate for the use of keto in refractory epilepsy and in cancer as combination therapy. Her goal is to offer people support, information and access to evidence-based research on their road to optimal health. MICHELLE MELLET, registered ketogenic dietitian at Metabolica Med Michelle received her Bachelor of Dietetics from the University of Pretoria and has a special interest in weight loss, diabetes and sport nutrition. She is passionate…

SERVES 6–8 Keep on track Per serving Fat 18g Carbs 1g Protein 16g 200g rindless streaky bacon, cooked and chopped4 eggs200ml liquid egg whites250g full-cream cottage cheese120g Emmental cheese, grated10g parsley, chopped 1. Preheat the oven to 180°C. 2. In a medium mixing bowl, combine all the ingredients except the bacon. Make sure to break up the cottage cheese as you stir. 3. Grease a muffin pan and fill each cup to around ¾. Add a bit of bacon to each cup and mix in. 4. Bake for 15–18 minutes until golden brown and cooked through.…

STANDARD Standard keto involves keeping carb intake to under 50g per day, with most of these carbs coming from leafy greens, non-starchy vegetables and low-sugar fruits such as berries. Rice, bread, pasta, potatoes, most fruits and all forms of sugar are avoided. About 90g of proteins such as chicken, fish and eggs should be eaten a day. The fat content is pretty high, at roughly 120g a day. Quality fats like olive oil, nuts and avocado help keep you full between meals and discourage overeating at meal times. A good idea is to track your daily macronutrient intake, especially carbs, until you get a handle on what your portion sizes should look like. Macronutrient ratios for a standard keto plan are: 75% fat, 15%–20% protein and 5%–10% carbs. BOTTOM LINE:…

SERVES 4 KEEP ON TRACK Per serving Fat 39g Carbs 10g Protein 5g 100g desiccated coconut1 tbsp coconut flour2 tbsp flax seeds2 tbsp chia seeds½ tsp vanilla extract1 x 400g tin coconut milk FOR THE TOPPING: 50g raspberry, puréed30 walnuts, chopped2 tsp MCT oil extra raspberries, to garnish 1. Place all the dry ingredients into a pot, add the vanilla extract, coconut milk and ¼ cup water. Stir well to combine. 2. Gently heat, stirring until the mixture has thickened and cooked (about 5 minutes). Add water if the mixture is thickening too much. 3. To serve: Divide the porridge into 4 bowls and top with the purée, walnuts and MCT oil. Garnish with extra berries.…

SERVES 4–5 Keep on track Per serving Fat 60g Carbs 2g Protein 51g ½ cup fresh coriander, chopped1–2 tsp garlic, crushed½ cup unsalted butter1.4kg chicken wings or drumettes2 tsp chilli powder/chilli flakes2 tsp paprika1 tsp onion powder1 tsp low-carb chicken spice pink salt and freshly ground black pepper, to taste2 tbsp coconut or olive oil 1. Mix the chopped coriander, crushed garlic and butter together, and set aside. 2. Season the chicken wings with the chilli powder or flakes, paprika, onion powder, chicken spice, salt and pepper. 3. Preheat the oven to 200°C. Brush the chicken with the oil and grill in the oven, turning occasionally, until the wings are completely cooked through or golden brown. 4. Melt the coriander, garlic and butter mixture in the microwave and pour it…

>VEGAN BREAKFAST PANCAKES SERVES 4 It is better to make smaller pancakes as this recipe does not contain any eggs or gluten to bind the pancakes, so they can break easily. KEEP ON TRACK Per serving Fat 40g Carbs 18g Protein 11g 160g almond flour30ml erythritol pinch of salt10ml baking powder7.5ml cinnamon250ml almond milk30ml ground flax seeds, mixed with 45ml water60ml coconut oil, melted TO SERVE: 250ml coconut yoghurt100g mixed fresh berries 1. Combine the dry ingredients in a medium bowl. 2. Add the almond milk and flax seeds and mix through. 3. Heat the coconut oil in anonstick frying pan over medium heat. Spoon tablespoons of the batter into the warm pan and fry the pancakes until bubbles appear on top. Do not turn the pancake too soon because…

SERVES 6 Keep on track Per serving Fat 10g Carbs 6g Protein 2g 1 cup fresh cream2 egg yolks1 tsp vanilla essence2 tbsp xylitol pinch of salt½ cup instant coffee dissolved in boiling water1 block 85% Lindt chocolate, chopped 1. Set the coffee aside to cool. Beat together the cream, egg yolks, vanilla essence, xylitol and salt until the cream reaches soft peak stage. 2. Fold in the coffee and chocolate. 3. Freeze for 24 hours.…

1 ALCOHOL SWITCHES OFF FAT-BURNING Your body views alcohol as a toxin that it needs to metabolise as quickly as possible before it does any damage. This becomes your body’s top priority, so it will process the alcohol before it can do anything else. Everything else you’ve consumed is put on hold and stored in the form of fat instead of being burned for fuel. It can take up to three days for your body to revert to fat-burning. 2 ALCOHOL MESSES WITH YOUR HORMONES Alcohol raises cortisol and oestrogen, and decreases testosterone (in both men and women). These hormonal changes inhibit fat loss and can result in weight-loss resistance, even if you are following a healthy keto lifestyle. 3 ALCOHOL DISTURBS YOUR SLEEP We burn most of our fat…

Once upon a time (not all that long ago), eating to enhance your exercise performance basically involved carbo-loading before a big event. But lately, it seems that everyone and their intermittent-fasting auntie has an opinion on the diet to follow to achieve your training goals. Keto has become a popular fitness choice, thanks to its reputation for supporting weight loss and generating an alternative fuel source to glucose. Ketone bodies supply us with a sustainable energy source that improves exercise performance – but does that mean you can use keto to become a better sprinter, gymnast, weightlifter or endurance athlete? What the science says To understand how a ketogenic approach can be used with training for maximum effect, we first need to understand how your body works during exercise. Whether…

SERVES 3–4 Keep on track Per serving Fat 30g Carbs 10g Protein 38g ¼ cup butter600g–800g chicken breasts, cubed½ cup onion, chopped1 tsp chopped garlic2 tsp masala½ tsp ginger, grated½ tsp salt1½ cups coconut cream1 tin tomato purée2 cups cauliflower rice, to serve¼ cup fresh coriander, chopped, to serve (optional) 1. Heat two tablespoons of butter in a skillet over mediumhigh heat for one minute. Add the chicken and cook for 10 minutes, stirring occasionally. 2. Add the onion, garlic, masala, ginger, salt and remaining butter to the pan. Cook for five minutes or until the onions have softened. 3. Pour in the coconut cream and tomato purée. Stir well to coat the chicken. 4. Lower the heat and simmer for 20 minutes to reduce and thicken the sauce. 5.…

SERVES 4–5 Keep on track Per serving Fat 21g Carbs 14g Protein 26g 600g minced beef½ tbsp coconut oil1 onion, chopped1 carrot, chopped½ cup frozen peas (it’s important that they are frozen, as the blanching process lowers the carb count)2 cups beef stock2 tsp Worcestershire sauce1 tbsp tomato paste1 tsp fresh or dried thyme2 tsp fresh or dried parsley¼ tsp xanthan gum500g cauliflower, chopped4 tbsp cream cheese1 tbsp butter1 cup white Cheddar cheese, grated 1. Preheat the oven to 180°C and grease a casserole dish with butter. 2. Fry the beef in the coconut oil. Once browned, add the onion and simmer until translucent. 3. Add the carrots, peas, beef stock, Worcestershire sauce, tomato paste, thyme, parsley and xanthan gum. Stir through, season with salt and pepper, and bring to…

LAZY KETO KITCHEN by Monya Kilian Palmer, R335 (Kyle Books) Monya is a chef and consultant originally from Cape Town who now lives in London. She’s a private chef to an international athlete every summer, so she knows all about delicious meals that maximise your body’s performance. If you want to enjoy all the weight-loss, energy-boosting benefits of keto while eating a broader range of food, this is for you. Fried mozzarella balls or salted caramel lollies, anyone? It’s a hell yes from us! KETO.TARIAN by Dr Will Cole, R389 (Hodder & Stoughton) Some people associate keto with lots of meat and dairy, which they find off-putting if they’re interested in a more plant-based approach (see our story on page 34). In Dr Cole’s fresh take on keto, the benefits…

Keto granola You might miss having cereal as an easy go-to in the mornings, but this basic keto granola will fill that gap! Serve it with cream or full-fat yoghurt and a few low-carb berries such as blueberries. If dairy is a problem for you, try coconut yoghurt or coconut cream. Almond Granola ALMOND GRANOLA 14 SERVINGS KEEP ON TRACK Per serving Fat 32g Carbs 6g Protein 6g 140g whole almonds140g pecan nuts100g macadamia nuts90g desiccated coconut30g coconut flakes30g sunflower seeds30g sesame seeds30ml erythritol80ml almond butter60ml coconut oil 1. Preheat the oven to 180˚C and line a large baking sheet with baking paper. 2. In a food processor, process the almonds, pecans and macadamia nuts until they resemble coarse crumbs with some larger pieces. Transfer to a large bowl and…

Spicy Chicken Wings with Creamy Herb Dip SPICY KETO CHIPS SERVES 4 KEEP ON TRACK Per serving Fat 23g Carbs 1g Protein 20g 200g mild Cheddar cheese, coarsely grated1 medium jalapeno, thinly sliced50g bacon bits6 slices chorizo sausage or salami 1. Preheat oven to 200˚C and line a baking sheet with baking paper. 2. Using a tablespoon, make little heaps of cheese on the baking sheet, leaving enough space in between for spreading. 3. Top each heap with a different topping, or you can combine some of the toppings. 4. Bake on high for 7–10 minutes until the cheese is melted and the edges are browned. 5. Remove from the oven and let cool completely until crisp. following a keto lifestyle doesn’t mean you can’t enjoy a cocktail party! Keep…