Keto diet: The founder of Seriously Keto on its benefits, common misconceptions, and how it can be life-changing
If losing weight were easy, we would all have bodies like Gigi Hadid and Kendall Jenner — or so we hope. The stumbling block in our way? Food, glorious food. Bacon and eggs that make our mornings, glistening chicken rice that elevate our lunch breaks, and those fine dining nights out.
Naturally, when it comes to dieting, it all boils down to the one question: which one can we go on that allows us to still eat what we want but lose weight? While we hate to break the delusion that none will, the trendy ketogenic (keto) diet doesn't sound all that bad. The keto diet a low-carb, high-fat diet that has positive weight loss benefits and is an antidote to type 2 diabetes. The best part? You can still have bacon and eggs. Janti Joso Brasali, founder of ketogenic bakery, Seriously Keto, tells us how to achieve this balance and see results.
What exactly is a keto diet?
The goal of this low-carb, high-fat diet is to put the body in the metabolic state of ketosis, where the body is starved of carbs and sugar (traditional forms of energy) and has to begin breaking down fat for fuel. Ultimately, this diet shifts the body's metabolism away from using carbs and towards utilizing fat and ketones.
Who should go on a keto diet?
Anybody could do the keto diet if they wanted to — it has a lot of amazing health benefits so it could be advantageous to anyone who commits to it. But I think it is a really great lifestyle change for those who do struggle with their health and weight. With Seriously Keto, we want people to know that they don't have to give up the foods that they love in order to live a healthier lifestyle.
What are some of the benefits of a keto diet?
The keto diet can help you lose weight and improve your overall health through benefits such as reducing your blood sugar and insulin levels. With the ratio of food that you have to eat on the diet, your meals will leave you feeling full and satisfied, and still be burning more fat than you ever have before. This is possible due to the fact that your metabolism has changed and you have trained your body to now burn fat for fuel. Additionally, the keto diet lowers your blood sugar levels and improves insulin sensitivity, which can be helpful in managing and reversing type 2 diabetes as it allows the body to maintain low (but safe) glucose levels.
How long will it take for one to see these results?
Each person's body is unique and so I think it can definitely differ from person to person. It also depends on what your goals are because this will affect the amount of food you consume. Typically, it takes two to four days for your body to enter into ketosis, and the best way to do this is to drastically reduce your intake of carbs, but some people may take longer to enter this state. Personally, I see Keto as a lifestyle more than a diet.
What are some common misconceptions of a keto diet?
I think people assume that like any other diet, it is going to be super strict and really hard. But speaking from personal experience, this diet is truly flexible and it doesn't feel like I am restricting myself at all. I still get to eat foods that I love and now I can even still enjoy bread with my KetoBuns (an egg-white-only bun made with almond flour, onion powder, apple cider vinegar, and unsalted butter). I want people to know that there are so many amazing recipes and foods you can still enjoy even though you are doing the keto diet.
What is something people are surprised you can eat on a keto diet?
Bacon! Also, cream is okay on a Keto diet, but not milk.
"Typically, it takes two to four days for the body to enter into ketosis. The best way to is to drastically reduce your intake of carbs, but some people may take longer to enter this state. Personally, I see Keto as a lifestyle more than a diet."
Is there anything to be mindful of when on a keto diet? Is it truly safe?
I believe it is truly safe and there is a reason why so many doctors recommend the keto diet to those who struggle with health issues. One thing to be mindful of is that even though you are now basically given permission to consume high levels of fat, this does not mean you should be having fast food and consuming bad fats all the time. It is important to keep a balance of good and bad fats.
What is a typical meal plan (breakfast, lunch, dinner) for someone on a keto diet?
You have so many choices. You can mix and match recipes from my cookbook and have delicious meals throughout the day. These books, named KetoBun Enhancements are available at all 14 Singapore National Library Board's public libraries.
Here's a simple meal plan for someone on a keto diet:
Breakfast: Bullet Coffee and some eggs
Lunch: Any protein and a salad
Dinner: A burger or sandwich using our KetoBun
How has keto been life-changing for you?
My personal health has improved and my last medical check-up showed that I am healthy on all fronts. I used to have female-related issues but for the past two years, I haven't had any of the like. I feel more energetic and as a result, I can do more strenuous activities like dancing, which I enjoy very much. I am also now in my 50s and I think a lot of women face a lot of issues with their health and mood but the keto diet has really helped me be in the best shape I have ever been.
What are some of your popular baked goods at Seriously Keto?
One of the most popular baked goods has to be our KetoBun! I think most people are scared to do the keto diet because they love bread, but after a lot of trial and error, I can proudly say we have mastered the KetoBun recipe.
How do you see Seriously Keto expanding in the future?
We have already seen so much growth and I hope that this will continue moving forward. In less than nine months, we are moving from an online-only bakery to our own space at Seah Street (which will open next month). Five years from now, I hope to see Seriously Keto become a name brand in Singapore and carried in many cafes. I think this is 100% possible because I also want everyone to know that you don't have to be doing the keto diet in order to enjoy what Seriously Keto has to offer. Seriously Keto is a healthy alternative that anyone can enjoy. I know many people, including my daughters who aren't doing keto but are health conscious, and they happily enjoy my bakes.
For more information, visit Seriously Keto. Seriously Keto's bakery will open in early September and will be located at 32 Seah Street.