“The keto diet is one that causes a bit of a stir, whenever it’s mentioned. Many think it’s all about eating steak, butter and eggs at every meal, which is not what a well-designed and nutrient-dense keto diet allows for. While the implementation of a ketogenic diet (for specific medical purposes) should be done with the support of a qualified and trained professional, keto diets have been widely recognised as a treatment for weight loss since the 1960s. But – and there are a few “buts” – it can be challenging and unfortunately people tend to just plunge right in, and then fail spectacularly. For some, there are very clear contra-indications; in other words, it’s not for everyone.

“In the most basic terms, when you embark on a keto diet you train your body to burn fat instead of glucose, by severely restricting your intake of carbohydrates. You significantly increase your consumption of healthy fats (such as nuts, avocadoes, healthy oils, oily fish, eggs) with adequate amounts of protein and incorporate lots of non-starchy vegetables, some low-sugar fruits and plenty of beneficial herbs and spices. In essence, you say goodbye to all processed and beige food and anything that’s high in carbohydrates – even the “good” type of carbs, like bananas, porridge and pulses.

“A keto diet should be monitored – the gold standard is using a glucose monitor (that can also measure ketones) and checking both your blood glucose ketones levels regularly, a couple of hours after each meal. For those who manage to get into ketosis and stay in it for a few weeks as part of a “re-boot” (which is what I do every year for about two weeks), there are numerous benefits – which is why its application is being studied in relation to many chronic degenerative diseases, such as epilepsy, cardiovascular disease, diabetes, obesity and neurological conditions, such as Alzheimer’s and Parkinson’s. There are also ongoing trials for its use as an adjunct to cancer treatments.

“Some of the overall health benefits include lowering blood glucose and your baseline insulin levels. It’s anti-inflammatory and for some individuals, has been shown to lower blood pressure and decrease risk factors for cardiovascular disease as well as help with brain and cognitive function. But again, it can be challenging and is best done with support, once you have ensured no contra-indications – such as impaired liver function or a history of kidney stones or renal disease. It’s important to remember that some people thrive on it, but others can find it challenging or overwhelming, and it’s not the diet for them. Co-author of our keto book, Patricia Daly, has been keto for about ten years now and is an absolute thriver! I do it for two weeks every year, along with a ten-day fast. But I remain low-carb 90 per cent of the time as for me, being a chef and running food businesses, I would find it too hard to stay in ketosis. But as a reset and tool for weight loss, I highly recommend it, and find eating a low-carb diet something that really suits my overall health and wellbeing.” 

For further information, read The Ketogenic Kitchen by Domini Kemp and Patricia Daly.