Quarantine has put a lot of us on full hibernation mode. But now that everything is slowly getting back to normal and you finally revisit your closet, you realize your clothes somehow don't fit the same way anymore. One of the biggest diet trends that have been around for a few years now is the ketogenic diet, more popularly known as keto.
A lot of people swear by it as an "easy and sustainable" way of losing weight and keeping it off. But is that really all that possible? Below we'll briefly discuss the keto diet and help you get started on how to choose the best ingredients for your keto mealsーwith comments and tips from nutritionist-dietitian Samantha Morales. Also, don't skip out on our top 10 list and check our serving suggestions and tips!
Samantha began her career in clinical nutrition and weight management at a tertiary hospital in Manila, Philippines. Her practice allowed her to give nutrition counseling and plan modified diets for patients with medical conditions. Presently, she does private practice to focus on true holistic wellness - an approach that believes in aligning one's mind, body, and spiritual well-being.
To know more about her practice, you can like and follow her Instagram and Facebook page.
From ₱1,575
Below are our top 10 picks to help you with choosing ingredients for your next homemade keto meal! Just add to your cart, and you will be on your way to the best part—eating!
**Prices may vary depending on the website and their campaign period**
The products we introduce below were carefully curated by the mybest team using the points mentioned in our detailed and thoroughly researched buying guide. For ranks 1 to 3, in addition to the buying guide, we also referred to more than 100 reviews in Lazada to come up with their respective rankings.
From ₱95
Serving Size | 113 g |
---|---|
Calories | 10 |
Carbohydrates | 3 g |
Protein | 0 g |
Fat | 0 g |
From ₱199
Serving Size | 100 g |
---|---|
Calories | 862 |
Carbohydrates | 0 g |
Protein | 0 g |
Fat | 100 g |
From ₱500
Serving Size | 28 g |
---|---|
Calories | 164 |
Carbohydrates | 5.6 g |
Protein | 6.1 g |
Fat | 14.2 g |
Image | 1 7grains | 2 ![]() Bukid Organic | 3 ![]() KM's Organics |
---|---|---|---|
Name | Shirataki Rice | Virgin Coconut Oil | Almond Flour |
Features | No Need to Give Up Rice | The Most Versatile Keto Staple | Allows You to Bake Keto Goods |
Price Starts at | ₱95 | ₱199 | ₱500 |
Serving Size | 113 g | 100 g | 28 g |
Calories | 10 | 862 | 164 |
Carbohydrates | 3 g | 0 g | 5.6 g |
Protein | 0 g | 0 g | 6.1 g |
Fat | 0 g | 100 g | 14.2 g |
Link |
We have more product recommendations in store for you! Listed in no particular order, here are seven more of our recommended products carefully chosen by the mybest team.
From ₱200
Serving Size | 14 g |
---|---|
Calories | 130 |
Carbohydrates | 3 g |
Protein | 2 g |
Fat | 6 g |
From ₱96
Serving Size | 1 cup |
---|---|
Calories | 7 |
Carbohydrates | 1.1 g |
Protein | 0.9 g |
Fat | 0.1 g |
From ₱330
Serving Size | 15 g |
---|---|
Calories | 89.9 |
Carbohydrates | 1.9 g |
Protein | 3.7 g |
Fat | 7.9 g |
From ₱90
Serving Size | 0.8 g |
---|---|
Calories | 5 |
Carbohydrates | 1 g |
Protein | 0 g |
Fat | 0 g |
From ₱332
Serving Size | 1 cup |
---|---|
Calories | 100 |
Carbohydrates | 6 g |
Protein | 10 g |
Fat | 5 g |
From ₱365
Serving Size | 50 g |
---|---|
Calories | 290 |
Carbohydrates | 10.8 g |
Protein | 10.6 g |
Fat | 25 g |
From ₱850
Serving Size | 100 g |
---|---|
Calories | 153 |
Carbohydrates | 0 g |
Protein | 22 g |
Fat | 6.5 g |
Image | Urban Greens Market | ![]() | ![]() Perfect Match | ![]() Pep'd Products | ![]() Zupafresh | WS Healthy Products | ![]() Gerald.ph |
---|---|---|---|---|---|---|---|
Name | Organic Cacao Powder | Spinach | Keto Peanut Butter Crunch | Xanthan Gum | Pork Buto Buto | Roasted Whole Almonds | Tenderloin Steak |
Features | A Healthy Way to Enjoy Chocolate | Low Carb Vegetable That Packs a Punch | Can Be Enjoyed Sweet or Savory | Add Oomph to your Keto Meals | For Fighting the Dreaded Keto Flu | Easy Keto Snack Perfect for Snacking | Savor the Taste of High Quality Meat |
Price Starts at | ₱200 | ₱96 | ₱330 | ₱90 | ₱332 | ₱365 | ₱850 |
Serving Size | 14 g | 1 cup | 15 g | 0.8 g | 1 cup | 50 g | 100 g |
Calories | 130 | 7 | 89.9 | 5 | 100 | 290 | 153 |
Carbohydrates | 3 g | 1.1 g | 1.9 g | 1 g | 6 g | 10.8 g | 0 g |
Protein | 2 g | 0.9 g | 3.7 g | 0 g | 10 g | 10.6 g | 22 g |
Fat | 6 g | 0.1 g | 7.9 g | 0 g | 5 g | 25 g | 6.5 g |
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In a nutshell, it is an LCHF or low-carb, high-fat diet. The principle behind this is if you replace your carbohydrate intake with fat, it puts your body in a state of ketosis. This makes your body burn fat quickly.
A lot of dieters have found that replacing carbohydrates with fat makes you full longer. This makes it easier for those who are on this diet to stop counting calories and instead focus on hitting fat targets.
The targets are usually calculated depending on your height and weight. The usual average is planning your meals around 70-80% of fat, 10-20% of protein, and 5-10% carbohydrate.
Here are some key points to consider:
For more detailed information, read through our buying guide below.
Not all fats are created equal! While keto is about eating more fat, it is still important to avoid trans fats - especially those that come from artificial sources. These are usually found in processed foods such as baked goods (cookies and cakes), snacks (chips, microwave popcorn), and fast-food.
Good fats usually come from fatty meat like beef, lamb, pork, and chicken; fatty fish like salmon; healthy oils like coconut oil, olive oil, and sesame oil; dairy products such as whole milk and cheese; and let's not forget avocado!
Sugars are 100% carbs, and is not allowed at all on a keto diet. However, sugar can be hidden in foods perceived to be healthy. It always helps to go through the label and check for different names for sugar which includes glucose, fructose, molasses, and sucralose among others.
Common sources of sugar include most fruits, protein bars, and asian sauces. Reading labels help a lot in successfully reaching ketosis.
Food quality should always be your most important consideration. A good rule of thumb to follow is that if it comes in a box or is packaged in a factory, it is most likely not good for you.
In checking package labels, the lesser ingredients used is better than a long list that usually includes different chemicals and hidden sugars.
There are so many misconceptions on keto. We put together the most popular ones and explain why these are untrue!
Spoiler alert: the answer is no. While keto dieters are supposed to hit fat targets everyday, this does not translate to all the bacon you can eat.
In hitting these targets, unsaturated fat should be prioritized over saturated fat. Unsaturated fat usually come from plants (such as avocado, olive oil, most nuts and seeds) or other food rich in omega-3 and omega-6 fatty acids such as fatty fish, soybeans, and oysters.
Another popular myth is that since fruits and vegetables are rich sources of carbohydrates, you can't eat them while on keto. This can't be further from the truth.
Fruits and vegetables play an important part in keeping the food moving in your digestive system - essential in fighting constipation, which is every keto dieter's worst nightmare. There are non-starchy vegetables such as broccoli and cauliflower, and low-carb fruits such as berries - that are considered keto food.
As with any other diet or major lifestyle change, you should first consult with your doctor before taking the plunge. Just because you saw astounding weight-loss results from your friends does not mean that the same will apply to you.
As with other trendy diets, there is not enough research and information yet about this diet that can vouch for its long-term safety.
Samantha Morales answers some of the internet's most asked questions in the section below!
As I have said above, it is originally intended as medical nutrition therapy for those with epilepsy/seizures. They will be the ones who will benefit most from the diet.
When your body is in ketosis, your body uses ketones as a source of its energy. Ketosis may vary per individual - it may happen quicker for some, results may differ, and even signs or symptoms may vary. Aside from weight loss, ketosis may improve your mood, cognitive ability, improve memory function, and may also enhance physical performance.
We compiled other ingredients you might want to consider adding in your keto pantry. Here are some of our suggestions.
Looking for a diet that works best for you primarily depends on your lifestyle and how willing you are to sustain that change. While some people have reported success in doing the keto diet, there are some who have put back the weight (or even gained more than their starting weight) after stopping keto.
Be kind to yourself and bear in mind that losing weight is a process that takes time.
Author: Laura Mercado
Our buying guide was carefully researched and crafted by the mybest team of writers and editors, in collaboration with the expert featured in this article. We used the buying guide as a basis for choosing and ranking the product recommendations, and we looked at reviews and ratings from different E-commerce sites like Lazada, Shopee, and more.
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