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The Best Keto Foods in South Africa
Have you been searching for the best Keto foods in South Africa, but cannot seem to find any products online? No need to worry because HumanLIFT has you covered! At HumanLIFT, we supply our customers with top-of-the-range Ketogenic foods that are perfect for consumption while following this low-carb high-fat diet. Find out more about our company and the Keto food products and keto supplements we have available for sale in South Africa.
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HumanLIFT provides its customers with a holistic approach to health and wellness. All of the products that we offer online are continuously expanding because we source products that our customers request. Everything sold on our online shop has been personally tested before it has been approved for sales purposes. Not only do we sell different items to help with performance optimisation, but we also offer coaching lessons with internationally trained coaches to provide a safe space for our clients who want to set goals and maybe even discuss their challenges during this journey. If you have been looking for a lifestyle that will help you to not only lose weight but also maintain your blood sugar levels or help with other health-related goals, then the Keto diet is for you. The Ketogenic diet is a low-carb high-fat eating plan that involves drastically reducing the number of carbohydrates you would normally consume, maintaining protein intake to low-moderate levels and then replacing it with fat. The name “Keto” comes from the fact that during this diet, your body produces small fuel molecules called ketones. Ketones are an alternate fuel source that your body will use as opposed to glucose (sugar). Typically a carb:protein:fat ratio should be around 5:15:80 to reach ketosis. This lifestyle has many health benefits including therapeutic support to reducing morbidity relating to diabetes, cancer, and even epilepsy. People who follow this lifestyle consistently report improved blood sugar control and insulin levels. The key is to find what works for you and to adapt your approach to the keto lifestyle so that it serves your particular goals . There are seven different types of approaches that can be followed, these include, but are not limited to the Standard ketogenic diet (SKD), the Cyclical ketogenic diet (CKD), Targeted ketogenic diet (TKD)and the High protein ketogenic diet. If you are familiar with the Ketogenic diet, then you may know a thing or two about Ketosis. In order to transition into ketosis you need to limited carbohydrates and protein consumption in order to limit glucose levels and increase fat consumption to provide an alternative energy source. Glucose is stored in your liver and only used when your body needs a release of energy. Once you start lowering your intake of carbohydrates, the amount of glucose stored in your body becomes increasingly low. It is also necessary to reduce protein consumption because your liver can produce more glucose from protein by using amino acids, which are the building blocks of protein. Although this is great, it will still not be enough glucose that our body needs to give our body the release of energy that it needs. Fortunately, Ketosis can provide us with an alternative energy source. This is the reason why you would feel energised after a few days of fasting despite not taking in any food. If you are a strict follower of the Ketogenic diet, then you may be looking for some supplementary fat sources to incorporate into your diet. Our keto foodstuff may be exactly what you have been looking for. Check out our products in our online store for some exciting options. If you are new to the ketogenic lifestyle our products may support your goal of getting into ketosis while keeping your caloric intake low enough to support weight loss goals. An important consideration to keep in mind when getting started is that you may experience flue-like symptoms when transitioning into ketosis. Some of the symptoms you may start to experience once your body starts to transition into a state of Ketosis include thirst, dry mouth, and frequent urination. This is because the keto diet is diuretic, which means that your body loses electrolytes because of frequent urination. It may be beneficial to increase your electrolyte consumptions during this phase in order to elevate these symptoms. One of the most important food types to avoid while on the Keto diet are those foods that contain high levels of sugar. This will kick you out of ketosis and may keep you out of ketosis for quite a while because it stops the production of ketones in your body and builds glucose stores. Eating these sugary foods will lead to a temporary weight gain as opposed to helping you lose the weight that you may have started targeted losing initially when you first started this diet. Here are examples of some other food types you should try and avoid while on the Keto diet: Always be sure to consult with your medical practitioner before you embark on any dietary or lifestyle changes. If you are looking for some culinary inspiration to get you excited about your Ketogenic journey, then be sure to try out some of these quick and easy Keto recipes. Ingredients Diced zucchini Chopped cauliflower Half a red bell pepper, diced 1 Tablespoon of coconut oil 1 teaspoon smoked paprika 1 teaspoon onion powder ½ teaspoon garlic powder ¼ cup cheese Half of an avocado 3 large eggs Method Start by heating your oven to two hundred degrees Celsius and line a round or rectangular baking sheet with foil. Once you have your baking sheet covered in foil, start placing your diced zucchini, cauliflower, and red bell pepper onto the pan. Sprinkle it with olive oil, onion powder, paprika, and garlic powder before tossing it together and placing the baking sheet in the oven for the veggies to cook. Bake for at least fifteen minutes, or until the veggies start to brown. After the veggies have cooked for fifteen minutes, remove them from the oven and sprinkle over some cheese. Arrange your sliced avocado around the roasted vegetables and crack three eggs in the open spaces between the veg and avocado. Place the baking sheet back into the oven for another ten minutes until the eggs are cooked to your preferred level of doneness. Remove from the oven and enjoy. This recipe makes three servings. Ingredients 3 cups of cauliflower rice 1 cup cheddar cheese ¼ cup almond flour 1 teaspoon baking powder 7 slices of bacon, chopped 1 Tablespoon garlic powder 1 Tablespoon parsley 1 Tablespoon oregano 1 Tablespoon paprika 2 large eggs Salt and pepper to taste ¼ cup feta cheese Method Pour the cauliflower rice into a blow along with all of the other dry ingredients, the bacon, and the cheese. Then add in the eggs and mix thoroughly. Line a muffin tray with muffin cups then spoons the mixture into each cup. Top with feta cheese and bake at 180 degrees for thirty-five minutes. This recipe will make at least twelve individual breakfast muffins. Ingredients Four boneless chicken thighs 2 Tbsp. coconut oil 1 cup chicken stock 1 cup coconut cream 1 tsp. Italian herbs 2 cups dark leafy greens 2 Tbsp. butter, melted 2 Tbsp. coconut flour Salt and pepper, to taste Method Preheat a large skillet pan on medium heat with two Tbs coconut oil. Place the chicken thighs in the skillet pan and season with salt and pepper while the oil heats up. Brown both sides of the chicken until it’s golden and crispy then remove from the stove and set aside for later. In the same pan, start making the sauce by adding the butter to the pan. Once the butter has melted, whisk in two tablespoons of coconut flour to make a thick paste then add in coconut cream and bring the mixture to a boil. At this point, you can add a teaspoon of mixed herbs to add some flavour to the sauce. Pour the sauce into a bowl and set it aside Next, add a cup of chicken stock to the pan with some green. Add the cooked chicken and the sauce back into the skillet pan and stir the green until they become coated with the sauce. Serve while hot. Ingredients ⅓ cup parsley, flat-leaf ⅓ cup mint, fresh 300g whole sea bass, cleaned and scaled* 3 tablespoons extra virgin olive oil 1 cup cauliflower, finely grated ⅓ cup green olives 2 small lemons Salt and pepper to taste Method Start by preheating the oven to one hundred and eighty degrees and then chop your parsley and mint. Keep aside. Prepare the seabass by placing it on a tray and rubbing it with olive oil. Season with salt and pepper. Slice lemons and stuff them into the seabass with a small about of mixed herbs. Bake for fifteen minutes. While you wait for the seabass to cook, you can proceed with chopping olives. Then zest and juice the other lemon. In a large bowl, mix the cauliflower, herbs, lemon zest and juice, olive oil, and then season with salt and pepper as per your taste. Once the fish has cooked for fifteen minutes, remove it from the oven and serve over the cauliflower salad. This recipe makes a total of two servings. Ingredients 1kg boneless and skinless chicken thighs 1 cup shredded whole milk mozzarella 1 large egg 1 teaspoon dried oregano ¼ teaspoon black pepper ¼ teaspoon salt 2 tablespoons butter 64 grams celery 1 tablespoon coconut cream 3 tablespoons Franks Red Hot Original 1 cup blue cheese, crumbled 12 grams green onion Method Start by preheating your oven to 180 degrees then grind the chicken thighs using a food processor and keep them aside in a large mixing bowl. Add the mozzarella, egg, oregano, pepper, and salt to the mixing bowl with the chicken. Line your pizza tray with some parchment paper and then transfer your chicken mixture to the pizza pan. Spread the chicken mixture out until your desired thickness. Bake this chicken crust for at least twenty-five minutes until brown and golden on top. While the chicken crust is baking, start making the sauce by melting the butter in a pot. Once the butter is melted, add in the onions and cook until it starts to brown. Spread the sauce over the chicken crust then mix sour cream with two tablespoons of hot sauce and spread that over the sauce. Crumble some feta on top and then bake for another ten minutes until cheese has melted. Serve while hot. Ingredients 2 (113g-each) tenderloin steaks, halved Salt and pepper to taste 1 tablespoon butter 1 cup mozzarella cheese, shredded ½ cup almond flour 4 tablespoons liver pate Method Season your steak with salt and a little bit of black pepper. Melt butter in a pan on medium-high heat then place the steak in the buttered pan to cook. Make sure to turn the steak every two to three minutes to make sure that it is evenly cooked through. Once cooked, remove the steaks from the pan and allow them to cool. Heat the cheese in the microwave for at least one minute, then quickly stir in the almond flour. It will start forming a soft dough. Use a rolling pin and some parchment paper to roll the dough out into a flat rectangle. Place a tablespoon of pate onto the dough, in a spot big enough for one piece of meat. Cut the dough and then use it to completely cover the meat. Bake at 180 degrees for at least thirty minutes. If you are new to the Keto diet, it can be a bit difficult to make the switch from a normal meal plan to a low-carb high-fat diet. But with the help of a healthy balanced Keto meal plan will make the transition easier. To start setting up your Keto meal plan, it may be beneficial to make use of a macro tracking app like chronometer where you can search for commonly purchased products or load your own product nutritional information or recipes for easy tracking. Once you can consistently control your macro intake to reach your keto goals, you may be able to turn a meal plan into a lifestyle even if some periods are more strict keto and others more cyclical. If you are still not convinced that this low-carb diet is for you, here are some of the health benefit your body can experience from the Ketogenic diet: Unlike other diets, the Ketogenic diet does not aim to make its followers suffer from hunger. Hunger is one of the worst side effects of dieting all around. Instead of making you feel hungry, this low-carb eating plan works to curb cravings, ultimately leading to a healthy more consistent weight loss. Being diuretic, the keto diet may also likely result in loosing excess water stored in your body that may also have a leaning effect. People who follow a ketogenic lifestyle report improved blood sugar control and reduced insulin levels. After conducting much research surrounding this benefit, medical practitioners report that lifestyles with lower carbohydrate intake improves insulin sensitivity which promotes improved blood sugar control and reduced insulin levels. Information provided in this article is not intended to be uses as medical advice, none of our employees are medical practitioners and research shared is done so from a strictly informatory position. It is important to do your research and to check with your medical practitioner if you have any chronic medical conditions before starting a new eating plan or drastically changing your lifestyle. Fruits such as blueberries, raspberries, avocados, watermelon, lemon, strawberries, and even peaches are great low-carb fruits that can be eaten by all Keto diet followers. Avocados contain heart-healthy fats and have approximately 8.5 grams of carbs, making them the perfect fruit addition to your Keto diet. A great way to incorporate this type of fruit into your Keto diet would be to just start by adding a little bit of it into every single meal you eat for the day. Pair it with meat or fish, use it as a healthy side for eggs with your breakfast or even choose to incorporate it into a Keto-friendly smoothie of your choice. A good rule of thumb for portion control is not to exceed half an avocado during a single meal. Watermelons are packed with different vitamins and minerals that your body will find useful during the Keto diet. This fruit is a great item if you are looking to satisfy your sweet tooth healthily while on the Keto diet. This hydrating fruit is very low in carbs, half a cup of diced watermelon has approximately 5.4g of carbs. Peaches are a keto-friendly fruit that only contains 8 grams of carbs per serving. Peaches also have other vitamins such as vitamin C, vitamin A, and potassium that are important for a healthy body. If you are considering including peaches in your Keto diet, be sure to moderate your portion sizes by eating them alongside other Keto fruits and veggies too. If you are looking for other fruits to include in your Ketogenic diet you can try raspberries, limes, blackberries, plums, and shredded coconut too. People who follow the Keto diet can rest assured knowing that they can eat as many eggs as they would like. If you want to get all of the benefits that come along with the Ketogenic diet, then it is very important that you follow and adhere to all of the guidelines to get the most out of this low-carb high-fat diet meal plan. Eggs are actually one of the few food items that are recommended to eat as much as you can while on the Keto diet. They are filled with different nutrients that are great for the body, and they are versatile and delicious too! one large egg contains less than one gram of carbohydrates, making them the perfect type of food to eat on the Keto diet. Although we did mention that you can eat as many eggs as you wish to on the Keto diet, it is important to keep track and count your calories to keep on the right track and avoid overeating. As a rule of thumb, if you do not want to overdo it with the eggs, you can eat around three eggs a day while on the Keto diet. This is a great way to start including eggs into your meals without eating too much of it. No, bananas are one of the food items that you should stay clear of when following the Ketogenic diet. This is mainly because along with other great nutrients packed into them, they have a high amount of carbohydrates. Each banana has at least 31grams of carbohydrates. If you want to correctly follow the Keto diet, it is very important to try and keep counting all of the carbohydrates and calories that you may eat in a day. Because bananas are so high in carbs, they provide sugar as a source of fuel to the body. As we know with the Keto diet, this is something that we try to avoid and instead want the fat to fuel the body instead. It is best to avoid eating bananas on the Keto diet, but if you are craving something similar, you may try eating other low-carb fruit such as avocado. This fruit has a similar texture to that of a banana and also is great for the Keto diet because it is low in carbs. When limiting banana intake you may be getting in less potassium than required. Some keto-friendly sources of potassium include items such as meat, spinach, asparagus, mushrooms, and even broccoli and bell peppers too.What is a Keto Diet?
What is Ketosis
Top 10 Keto Foods
What foods to avoid on a Keto Diet?
Keto Recipes
Keto Breakfast Recipe Ideas
Recipe number one: Low-carb spicy egg with cheesy hash
Recipe number two: Bacon and cheese cauliflower breakfast muffins
Keto Lunch Recipe Ideas
Lunch recipe number one: Chicken with creamy greens
Lunch recipe number two: Baked seabass with herb cauliflower salad
Keto Dinner Recipe Ideas
Dinner recipe number one: Buffalo chicken crust pizza
Dinner recipe number two: Keto beef wellington
How to set up a balanced Keto Meal Plan
Benefits of Following a Keto Diet
It reduces your appetite and helps with weight loss
Improving blood sugar control and reducing insulin levels
Frequently Asked Questions
Which fruits can I eat on a Keto diet?
How many eggs a day on a keto diet?
Can you eat bananas on keto?
