Skip to content

Ketogenic diet for fat loss

Hi guys, it’s me again, Derrick, today i want to share with you my knowledge about Ketogenic diet. So you may have commonly heard from colleagues and friends, i am on the ketogenic diet or “Keto”! Today i am Low or zero carbohydrates. It is very similar to Low Carb or Atkins Diet but not the same.

Here’s why?

Ketogenic Diet eliminates carbohydrates consumption to 0 while replacing it with fats; this reduction effect puts your body in a metabolic state called KETOSIS.

When this happens, your body transforms into being incredibly efficient at torching fat, if coupled with exercise, you can take this to the next level. It converts fat into ketones in the liver, which will help fuel energy for the brain.

The ketogenic diet will result in massive reductions in your blood sugar, and insulin levels, coupled with increased ketones, has improved health benefits.

Different types of ketogenic diets

There are several versions of Ketogenic diets, depending on your goals.

  1. The standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs.
  2. The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
  3. The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  4. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
  5. However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information here mostly applies to the standard ketogenic diet (SKD), although many of the same principles also use to the other versions

There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

Ketogenic Diets Can Help You Lose Weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease

Research shows that the ketogenic diet is far superior to the often recommended low-fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake, you can eat foods that are known carbohydrates that are high in satiety which will keep you going without feeling hungry.

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.

 

Ketogenic Diets for Diabetes and Prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.

Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.

In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. The significant benefit when considering the link between weight and type 2 diabetes.

Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group.

Ideally, for individuals with diabetes and prediabetes you would like to add a structure with exercises or workouts in the gym coupled with the ketogenic diet to get your body to improve insulin sensitivity faster and improve your health as a whole by getting fitter and healthier also stronger. You can be off medications if your condition gets better!

It’s a win-win situation for yourself!

 

Other Health Benefits of Keto

The ketogenic diet originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

  1. Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar.
  2. Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
  3. Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression.
  4. Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
  5. Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease.
  6. Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
  7. Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury.
  8. Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.

 

Foods to Avoid

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  1. Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  2. Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  3. Fruit: All fruit, except small portions of berries like strawberries.
  4. Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  5. Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  6. Low-fat or diet products: These are highly processed and often high in carbs.
  7. Some condiments or sauces: These often contain sugar and unhealthy fat.
  8. Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
  9. Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
  10. Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

 

SUMMARY

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

Create a structure to have discipline to eat what are you supposed to if you want to see the changes in your weight or physique or body fat!

Foods to Eat

You should base the majority of your meals around these foods:

  1. Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
  2. Fatty fish: Such as salmon, trout, tuna, and mackerel.
  3. Eggs: Look for pastured or omega-3 whole eggs.
  4. Butter and cream: Look for grass-fed when possible.
  5. Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  6. Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  7. Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
  8. Avocados: Whole avocados or freshly made guacamole.
  9. Low-carb veggies: Most green vegetables, tomatoes, onions, peppers, etc.
  10. Condiments: You can use salt, pepper, and various healthy herbs and spices

Look for recipes online to find creative dishes that is tasty and delicious, who says diet have to bland & boring. Diet should be fun and balanced while having consistency! Be creative & try different things that you like that appeal to you!

 

Healthy Keto Snacks

In case you get hungry between meals, here are some healthy, keto-approved snacks:

  1. Fatty meat or fish
  2. Cheese
  3. A handful of nuts or seeds
  4. Cheese with olives
  5. 1–2 hard-boiled eggs
  6. 90% dark chocolate
  7. A low-carb milkshake with almond milk, cocoa powder and nut butter
  8. Full-fat yogurt mixed with nut butter and cocoa powder
  9. Strawberries and cream
  10. Celery with salsa and guacamole
  11. Smaller portions of leftover meals

 

Tips for Eating Out on a Ketogenic Diet

It is not very hard to make most restaurant meals keto-friendly when eating out.

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bunless burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

Have leaner protein, such as chicken breast & duck breast

For dessert, ask for a mixed cheese board or berries with cream.

 

Sample Keto Mealplan for 1 day

Breakfast Scrambled Eggs, Bacon, Tomatoes or Cucumbers
Lunch Chicken Breast Salad with Olive Oil and avocados
Dinner Grilled Salmon, Egg & Spinach cooked

 

Breakfast Eggs, tomatoes and basil & goat cheese omelette
Lunch Smoked Salmon Salad with Olive Oil and avocados
Dinner Meatballs, Cheddar Cheese and broccoli

TOP 5 Tips To Use Ketogenic Diet to your advantage!

  1. Select the one that is the most suitable & adaptable to you!
  2. Create a structure or meal plan for a week or month!
  3. Find out what you like & don’t like to eat!
  4. Stay accountable and don’t cheat on your diet

You can use it for your fat loss goals to shred down like in 8-12 weeks for example coupled with proper resist

“I feel fitter, toner and sexier in so many ways, I am so happy with the changes.”

Kirstie’s transformation in a just a month!

I had 4 different personal trainers in the past. After many unsuccessful transformation attempts; slimming pills, diet plans and even joined a slimming centre, I felt jaded as nothing seemed to work.

I was persuaded to give it a final shot, that is when Jovin my personal trainer turned my attempts to success. Jovin listened patiently and told me that his training approach may sound unorthodox to me (given what I tried), it will however give me sustainable results and all I had to do was to trust him.

His favourite line “If something works, you would feel and see within 2 weeks. Else somethings got to change.”

We trained thrice a week. For the first time, my tummy area started toning up the way I wanted, my arms got leaner, my core felt stronger, my back muscles are tighter giving me a better posture – these were achieved within 3 weeks of training.

Every session was a different set of challenges and Jovin would tweak my diet every week. His diet plan was for me to make small impactful changes. I feel fitter, toner and sexier in so many ways, I am so happy with the changes.

Thank you Jovin for helping me achieve what I deem was unachievable and making me feel confident again. You are an awesome personal trainer and I look forward to our next workout.

Trainer Spotlight

“My clients are a reflection of my success as a Personal Trainer.”

“I owe my result to – diet, training and a good personal trainer.”

Laurence’s 4-month prep into competition.

My intent was to be ready for a local competition. Unlike my competitors, who had single-digit body fat percentages, my 21% body fat meant that I needed to work extra hard before the competition.

I was clueless about cardio, macro nutrition, and my weight training programme was a mess. For a while I tried to follow random fitness celebrities’ workouts on YouTube, until I was introduced to Tim from UAF.

I was apprehensive at first, as I heard stories about personal trainers making you sign up for a packages, then blaming you for not following the diet when the programme didn’t work.

However, Tim was different. He was patient, kind and very reasonable. He designed my training programme and diet, and the workouts were fun and full of variety.

We shared our meal plans which I very much enjoyed the process. When I ate badly, he would “fine” me with 50 burpees, 100 push-ups and 200 squats continuously without rest. I could never forget that punishment!

I learnt that mind-muscle connection is key to developing stubborn body parts, which really helped in maximising every single training session. I discovered proper lifting form and techniques and how to avoid injuries while training. I could feel my chest muscles hardening up and see lines appearing on my abs which I never have before! This journey was not only fulfilling, but also boosted my self-confidence.

After a few weeks of training, I could already see how my body is transforming. I followed my diet plan, my cardio programme was well balanced and my body fat was heading below 10%. Each time I looked in the mirror, I became more motivated, and eventually I became the best (physically) version of myself.

Trainer Spotlight

“Never do the same and expect more! Keep challenging yourself mentally and physically to be a better version of yourself.”

“You don’t have to be great to start, but you have to start to be great.”

Michelle’s proud transformation over half a year.

I recently attended my high school reunion and my friends were pleasantly surprised that I look healthier and more vibrant than in my teens.

I have the body type of an apple shaped endomorph and pretty much grew up as a pudgy teenager. It took hard work and persistence on both my and personal trainer, Jovin’s part – coupled with conscientious substitution of bad foods for good ones.

Jovin’s PT services are personalised; he comes in with a plan and we will follow through until we achieve the first goal then moved on to the next.

There are still times when I look at the mirror and wondered if this is really me. Through this partnership, I have conquered three vertical marathons (top 25 percentile) and the Spartan Race.

It’s been a great journey, and I’m looking forward to more healthy years to come. If you are serious about a positive change in your life, Jovin will lead you every step of the way with his contagious passionfor training and life.

I have been training with Jovin for over 6 years, and I would recommend him to anyone looking to develop healthy habits and aesthetics.

Trainer Spotlight

“It’s never too late to start."

“If it doesn’t challenge you, it doesn’t change you.”

Issac’s 180 degree change in his lifestyle in 4 months.

I used to spend a lot of time at work, leading to late-night supper and drinks. It was an unhealthy lifestyle and I felt out of shape.

I was introduced to my trainer Tim, who is very knowledgeable about diet, especially calorie manipulation. When my bodyfat% was stagnant, he was able to come up with different dieting techniques that are effective in reducing my bodyfat%.

He makes dieting fun and easy to follow, which was something I really appreciate as I can’t possibly eat pre-cooked meals every single day.

There are also days I eat with my colleagues, family and friends. I always feel bad after these social obligations. However, Tim was always able give the right advice to make me feel better emotionally. Plus, all the consistency in training and dieting has really paid off.

Trainer Spotlight

“Your whole body is made in the kitchen!”

“In 6 months, I went from 120kg to 85kg.”

George's most impactful birthday gift.

Being born an endomorph did not deter me from trying to keep in the best shape I can. I have tried every diet trend, from ketogenic, Atkins, and vegetarian to Weight Watchers diets. I even committed to jogging every day for 30-45mins, core training, lifting weights, and even signing up for spinning classes. But no matter how hard I tried, I was still unable to change my physique.

I felt demoralised and fell back into snacking and old habits of supper. Sleep deprivation from work made things worse and my energy level was at its all-time low.

My wife decided to sign me up for a personal training package as my birthday gift and that was when I met my PT, Jovin.

Jovin laid out a game plan for us, which consists of short to long-term goals. The first 3 weeks were all experimental. The training was fun, progressive and challenging at the same time. Jovin was so committed that he would wake up at 6 am to text and ensure that I do my fasted cardio before breaking fast.

All my workouts were recorded and we knew exactly what worked and what didn’t. We used a food log as well to track my macros.

It was an enjoyable and fulfilling journey, and every session was a new learning experience.

We measured my body fat % and stats every month, and I am so glad to see each measurement improve. I started sleeping well as I was able to channel my stress through my workouts. In 6 months, I went from 120kg to 85kg.

Most importantly, I believe I am able to sustain my physique because I really enjoy this new lifestyle. If you are looking for a trainer in Singapore who knows his stuff, Jovin is your go-to fitness trainer.

Trainer Spotlight

“The biggest challenge is taking the first step.”

LET'S CHAT

We are here to help you level up.

We are are one click away from building your incredible brand and career.

Fill your particulars to register your interest.

Or if you have any questions or anything on the website that sparks an interest.

Either way, we’d love to talk.

“I can’t believe that was me in the past.”

Jimmy's Body Transformation in 5 Months.

I needed a quick fix on my lifestyle and body. I was recommended to my personal trainer Jovin by a friend.

The entire process of my fitness journey was exciting as we do progressive measurements every 3 weeks, analysing of my bodyfat % and pictures, he was meticulous on which part of my body was progressing well, and which part needed more attention.

By the 3rd month I could see my chest and arms becoming more defined. By the 5th month when we compared the earlier pictures, I couldn’t believe that was me in the past and the new me was also in a way unbelievable for me, my confidence grew and my lifestyle has changed.

I manage to cut out alcohol and got into a good and balance diet regime with “cheat meals” catered as well, overall, very balanced and positively reinforcing. It shows that a good fat loss diet is not just about eating boiled chicken breast and many eggs for every meal.

Trainer Spotlight

“Dieting is not about chicken breast and eggs only!”

“Weight loss happens with the right nutrition & training.”

Malvika's Weight Loss in 2 Months.

Having just move into Singapore and surrounded by all the good food, I gained a lot of weight to the point that I find it hard to fit into all my dresses.

I tried working at different gyms, experienced some weight loss but somehow aesthetically I couldn’t change how my stomach looked.

Got desperate and decide to google for personal trainers and by luck found Urban Active Fitness and was paired with Jovin! His workouts are planned in phases, with proper structure and progression.

The training has a good mixture of fun and toughness injected, I look forward to all my workouts with Jovin and most importantly he helped me with my nutrition, which I felt contributed to my transformation.

Thank you Jovin for transforming how I look and also my eating habits.

Trainer Spotlight

“Variety is still the spice of life.”

“At 43, I am looking my best.”

Matthew's Transformation in 6 Months.

Juggling between 3 kids, a bank job, and plenty of stress, going to a gym was out of the question for me. Having a personal trainer come to my condo gym to train me was the only option available to me.

Jovin went the extra mile for me, even staying an extra 30mins after my session ended to make sure I finish my 30mins cardio session.

We did this thrice a week and he also held me accountable on days I don’t train to do 45mins cardio. I was clocking in 3 weights session and 5 cardio sessions a week with varying intensity.

Every meal I ate was eyeballed, he would explain why I needed to cut down on certain choices and giving me great alternatives for eating lunch around my office area. His efforts are proportionate to my transformation goal.

At 43, I am looking my best.

Trainer Spotlight

“Prioritize your time, use it on your health and you will thank yourself later!”

“I am able to stay fit purposefully on track now.”

Aileen's Transformation in 8 Months.

During my pregnancy, I put on about 30kg. When I looked into the mirror, I felt horrible, I had no clue how I was ever going to get back in shape.

I was matched with Gecelia of Urbanactivefitness. The first few weeks of training was challenging and tough. I felt like giving up so many times, but Gecelia was by my side the whole journey.

On non-training days she would text me, or call me to check on me which I really appreciate. She always knows what to say to boost my motivation and keep me on track. She even made her signature overnight oats for me.

Ultimately, I am able to stay purposefully on track and started losing my pre-pregnancy weight and bodyfat %.

I have regained my body shape, couldn’t have done it without her help. Thank you Urbanactivefitness and Gec!

Trainer Spotlight

“Going the extra mile for my client also reap heaps of rewards for me.”

“Training is challenging and I have really come to enjoy it.”

Bryan's Transformation in 3 Months.

I met Jeremy 3 months ago when I realised my fitness level had gone down after struggling to breathe from playing with my son. I decided that I must do something about it before it gets worse.

Jeremy is the nicest and most patient person I have met, always very attentive to my training form, and checks on my mental condition during training.

His training is everchanging, there was never 1 session that was completely the same as the previous one.

He is creative in coming up with effective yet challenging exercises that I really come to enjoy. He is also well-versed in Sports massage and have occasionally help me release tightness in my neck and shoulder.

I highly recommend Jeremy as a PT.

Trainer Spotlight

“You are your own biggest challenge.”

“Training correctly has helped me achieve a better physique at 44.”

Peter's Transformation in 5 Months.

I look forward to every PT session with Shaun, he is knowledgeable, patient and passionate about helping me change my physique.

I had a few personal trainers before, but when I met Shaun, he was meticulous and able to correct on all my lifting techniques. These small yet impactful changes in my training techniques have gotten me stronger and enable me to achieve a better physique at 44.

He was also helpful with nutrition guidance and on the days, I travel for work, he will take the effort to do video calls with me to ensure I am training, and not skipping my cardio sessions.

Highly recommend Shaun to anyone looking for a committed personal trainer.

Trainer Spotlight

“Consistency is KEY.”

UAF Annual Grand Slam 2023

UAF Team Photoshoot