Why is it called ‘keto’?
If you eat according to the keto diet, your body should go into a state where it is constantly burning fat. As the fat burns, it releases by-products called ketones. Dr Atkins explains: “When this happens, you are enjoying a state called ketosis.”
What about exercise?
One of the things that Dr Atkins outlines in his book is that exercise is non-negotiable. “Not only does it elevate your metabolic rate while you’re exercising, but it keeps your calorie-burning meter cranked up for significant periods after you’re through. This means you continue burning calories at a good clip even though you’ve stopped moving.”
Sample eating plan
Two scrambled eggs
Two turkey sausages
Greek salad made with romaine lettuce, half a tomato, feta cheese, olives, and dill vinaigrette
Small can of tuna
Rocket and round lettuce salad
Ten to twenty olives
Keto as a vegetarian
Many think that vegetarianism and ketogenic diets are incompatible, but the truth is that ketosis can be achieved without eating meat. Here is recipe from Dr Atkins’ book Dr Atkins New Diet Revolution that is both vegetarian and keto-friendly:
In this easy-to-make update of the classic version, un-breaded aubergine is grilled, not fried, and then baked. Less work; less mess – and just as delicious.
Prep time: 45 minutes
Bake time: 30 minutes
2 medium aubergines, about 680 g (1 and a half lbs in total)
Salt and pepper
3 tablespoons olive oil
340 g (12 oz) low-carb tomato sauce (without added sugar)
110 g (4 oz) thinly sliced mushrooms
10 large basil leaves, torn in pieces
225 g (8 oz) mozzarella cheese, thinly sliced
60 g (2 oz) Parmesan cheese, grated
1. Slice aubergines into 1 cm (1/3 in) thick rounds. Sprinkle with salt and let stand for 30 minutes for bitter juices to drain. Rinse and pat dry.
2. Heat grill. Arrange aubergine slices in a single layer. Brush each side with oil. Grill 13-15 (5-6 in) from heat source 2 to 3 minutes per side until browned.
3. Heat oven to 190°C (375°F/gas mark 5); lightly oil a 23 x 33 cm (9 x 13 in) baking dish; set aside. Combine tomato sauce, mushrooms and half the basil in a saucepan and bring to boil. Cook 3 minutes. Season to taste with salt and pepper.
4. Spread one half of the sauce on bottom of baking dish. Top with eggplant slices, mozzarella slices and remaining basil. Spread remaining sauce over layers. Sprinkle surface evenly with Parmesan cheese. Bake 30 minutes until bubbling.
Total carbohydrates per serving: 15 grams (count only 10 ‘digestible’ carbs when doing Atkins); protein: 12 grams; fat: 16 grams; calories: 239
Dr Atkins’ book Dr Atkins New Diet Revolution breaks down the latest research into ketogenic diets, provides you with weekly meal plans, and countless keto recipes.