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KETO: The lowdown on Fats and Protein

KETO: The lowdown on Fats and Protein


Fat! Fat and more Fat! .. but which to choose? Just because KETO is predominantly a fat-driven diet, doesn't mean all fats are created equal. Find out more in today's blog.

The keto diet is - despite what its trendy sounding name may make you think - not a recent discovery. Doctors have been prescribing a high fat, low carb diet since the 1930, when it was primarily used as a treatment option for epilepsy.

However, because 80 to 90 percent of your calories are going to come from fat (and the rest of it ideally from healthy protein), you have to be very mindful of which fats and which proteins to use and consume.


Let’s have a look as some yummy and healthy options for your fatty acids that you may not immediately think of.


Coconut Oil

Coconut oil is a healthy and yummy alternative that will give your dishes a certain flavor that will make you feel like you’re on a beach in the caribbean somewhere. Coconut oil is not only great for cooking savoury meals, it can also give your pancakes a lovely flavor (though you shouldn’t over-indulge on pancakes, if you’re going keto, of course…).

Other than for meal prep, a pantry is never complete without a vat of coconut oil. It’s easy to store and can be used as a face mask to make your skin supple, as lip balm, or even on your hair to give it extra shine and a gorgeous smell.

Coconut oil really is a miracle.



It doesn’t sound very trendy. And it really does not look like it belongs in a healthy diet, but lard is actually a quite good source of fatty acids and calories when you’re on a keto diet. Use it to accentuate your food and combine it with our seasoning blends to really make it pop. Because lard is a fat that burns at a higher temperature, it will help your meal preparation that much easier.


When it comes to protein sources that also incorporate fat, we can also make some bold choices to broaden our horizons and get creative.



Eggs truly are miracle workers. Fried, boiled, in combination with other foods… there’s nothing the humble egg can’t do. It’s not for nothing Gaston from Beauty and the Beast used to have “four dozen eggs every morning to help him get large”. Or just think of Rocky Balboa’s famous morning smoothie (though we don’t recommend eating eggs raw, unless you’re Silvester Stallone, of course).


Cottage Cheese

Cottage cheese is a lovely way of quenching cravings (as it can work for both sweet and savoury cravings). When you’re watching TV and just cannot help but want to rip into a bag of chips… get yourself a lovely tub of cottage cheese instead. It’s perfect for a keto diet and it can be flavoured to anyone’s taste. Why not go crazy and mix a bit of tabasco sauce in there!

Just make sure you pick up the full fat varieties and ditch the 0% or skim



Shrimp is so easy to get right and can be added to every single dish to give it a fancy overhaul. It’s so easy to season as well: a cut up lemon and some cloves of garlic will be enough to get the most out of this versatile sea food. Shrimp has super healthy-you benefits including a ton of protein per each individual medium sized shrimp.

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