by Breanne Coulter
(Disclaimer: I am a journalist, not a doctor. This guide is based on research within the Keto community and nutritional facts. Be safe!)
The ketogenic diet (keto) is the biggest new diet to hit social media. Keto is everywhere, from blogs to books to food products. With supporters like Dr. Oz, Gwyneth Paltrow and the Kardashians, the low-carb high-fat diet is becoming today’s Master Cleanse or Atkins Diet – counting calories isn’t enough anymore.
Keto focuses on consuming mainly healthy fats (from animal or plant sources,) and cutting out processed sugars by counting macronutrients to maintain a balance close to 5-10% carbohydrates, 15-30% protein and 60-75% fat.
Sarah Tyler, @keto.cute_eh on Instagram, is a Toronto-based keto blogger who uses keto to improve her health and has lost 170 lbs.
“I was initially introduced to keto by a reproductive endocrinologist. I was undergoing infertility treatments and while never diagnosed, I displayed a lot of PCOS (polycystic ovary syndrome) symptoms,” Tyler says. “I was at an all time high of 344 lbs and feeling every pound on my 5’4” frame.”
Tyler was on the verge of being medicated for high blood pressure and cholesterol, and suffered from gastroesophageal reflux disease, plantar fasciitis. She decided to get a referral for bariatric surgery to reduce her stomach size and encourage weight loss. While on the surgery waitlist, Tyler turned to keto.
“I was doing keto and losing weight. One year in I had lost 110 lbs and took myself off the list right before meeting with the surgeon,” Tyler says. “I know now that I am a sugar addict and just can’t eat it in moderation. Living a sugar free life is pretty miserable without fat, so keto just works for me.”
Infographic by Joey Chini.
World Health Organization (WHO) recommends cutting sugar intake to 10% of total energy intake or less, but ideally suggests intake below 5%.
Dr. Francesco Branca, Director of WHO’s Department of Nutrition for Health and Development, says that following these guidelines will decrease the risk of noncommunicable disease such as cardiovascular disease.
“We have solid evidence that keeping intake of free sugars to less than 10% of total energy intake reduces the risk of overweight, obesity and tooth decay,” says Branca.
Infographic by Joey Chini.
Humber College Lakeshore Campus has various food services across campus buildings. From Pizza Pizza to the Grab and Go foods, how can Humber students hit their keto macronutrient goals without worrying about the money and time required to keep up with keto bloggers? This keto caf guide might help.
CAMPUS KETO TIPS
General
- Diet pop… Maybe?: Having sugar cravings or just treating yourself after a long day of classes is normal. Let yourself have some of the things that you love without feeling defeated, and have a diet pop as opposed to one with good ol’ fashioned sugar. Don’t use sodas as a crutch, though! You know what’s free and much better for you? WATER!
- Strive for plant-based: Not every keto friendly option on campus is going to be your friend; lots of it is still fast food. If there is a veggie option, check that out first before going straight for a bunless bacon cheeseburger.
- Don’t break the bank: As mentioned before, don’t waste your money by tossing out or giving away parts of the food you have paid for, but also consider how you are spending on the healthier options too. There are plenty of grab and go style snacks that are marketed to the health conscious, but don’t find yourself spending your lunch budget on a packaged snack when you could spend the same on a stir fry or soup.
- Read your labels or look it up: Flip over that premade salad and find out what is inside before you buy. Avoid added sugar or carb dense foods that might throw you off. Apps like MyFitnessPal or our old friend Google are also great sources to do a quick search on macronutrients. Especially with premade soups and salads, be sure to look up what to expect so that you don’t unknowingly sabotage your goals.
- Eggs!: Eggs are a great source of protein and a good way to keep full without the carbs. There are often hard boiled eggs on the salad bar, but hit up the hot tables at breakfast time for egg options and bacon too.
- Vegans and vegetarians welcome: Keto isn’t only for omnivores, there are plenty of plant based fats and proteins that can make up a veggie keto diet. For vegetarians, cheese, eggs and milk can be a great source of fats and proteins without the extra carbs and don’t forget about your old friend the veggie burger. Vegans, keep an eye out for salads, veggie burgers, nuts/seeds, coconut oil and peanut butter.
Avoid
- Added/high sugar: Some fruits are not your friends in keto! Berries are an option but leave the bananas in the bunch and stay away from Booster Juice. Also, don’t add sugar of any kind to your food/drinks, that includes honey. Have black coffee and tea or just add dairy instead.
- Vending machines: Candy, chips, pop and juice? Not on keto. Almost everything in the vending machines is off limits for the keto eater unless it’s nuts/seeds, a deck of cards or an occasional diet pop.
- Flour/potatoes/rice/beans: That means no pizza, sushi, pre-made sandwiches, wraps, pastries, baked goods, pastas, burritos, or black bean burger. High carb = not keto. Opt instead for one of the fresh tables where you can ask to customize your order, like a burger with a lettuce bun or a stir-fry, hold the rice. Worst case scenario, you can always take the bread off or eat around the rice, but that’s really just a waste of your cold hard OSAP.
LAKESHORE KETO GUIDE
- On the Go – L Building 1st floor
- Black coffee and tea
- Soups *v
- Pre-made salad *v
- Nuts/seeds
- Commons Eatery – 2nd floor L
- Black coffee and tea
- Soups *v
- Pre-made salad *v
- Salad bar *v
- Nuts/seeds
- Bun-less burger/hotdog *v
- Stir-fry *v
- Tim Hortons – in front of L
- Black coffee and tea
- Tea latte *v
- Americano
- Starbucks – Welcome Centre
- Black coffee and tea
- Cold brew
- Espresso
- Espresso macchiato *v
- Sugar-free syrup
- Mocha syrup
- Nuts/seeds
- Humber Arts & Media Studios
- Black coffee and tea
- Pre-made salads *v
- Nuts/seeds
- Lake Cafe – A/B
- Black coffee and tea
- Soups *v
- Pre-made salad *v
- Salad bar *v
- Nuts/seeds
- Bun-less burger/hotdog *v
- Stir-fry *v
- Media Buzz – F Building
- Black coffee and tea
- Nuts and seeds
- Arena Cafe
- Black coffee and tea
- Soups *v
- Pre-made salad *v
- Nuts/seeds
Honorable mention***
- Centre for Justice Leadership (hotdog stand)
- Bun-less burger/hotdog
*v = veggie options available
