The Keto diet (also called ketogenic diet) in general, is basically a nutritional approach that incorporates 70% to 90% fat in the diet.

Though Keto has made its way to the front of the diet stage, it is actually a very strict and too intense approach, not recommended for the medium or long term (except for certain medical pathologies which can be treated with this intense program).

This is why I created my KETOSMART® program, with 50% good fats, 35% proteins and 15% carbohydrates.

My approach can be followed by the whole family because it is healthy and also allows weight loss if your body needs it. If your body does not need to shed excess weight, following KETOSMART® will simply maintain your current healthy weight and reduce chronic inflammation (by replacing dairy products with their vegan equivalents), increase your energy level, improve your sleep, etc.

Many of you have asked about managing my keto diet in the winter, when so many keto-friendly foods are not in season! It’s true, produce like berries (low in sugar) and avocados (healthy fats ) aren’t available in every region. And what’s more, it’s mostly warm, cooked food and soups that call us when the weather is cold!

So, here are my suggestions for a keto-friendly winter:

• Cold smoked fish doesn’t warm you up? Buy fresh local fish, and go for species as small as possible to reduce mercury levels in your diet. Serve them pan-fried with coconut butter or olive oil. If you prefer your fish steamed, just add a healthy source of fat before serving.

• Gazpacho in winter doesn’t quite cut it? Make hot soups but limit the carb content and thicken with keto-friendly foods. So think mushrooms, cabbages (including kale), lettuce (actually a great soporific when eaten cooked), diced chicken or tofu, and a handful of buckwheat to thicken it all up.

• For fruits, it’s a little harder, but not unsolvable. Berries such as strawberries, raspberries, blueberries and blackberries are all excellent choices in terms of sugar content, and obviously not in season! That said, you can get frozen berries, and add them thawed to a sheep yogurt, for example. Alternatively, choose your fave citrus fruit and eat it at the end of your meal to limit the glycemic impact of your food.

PS. Remember that fruit is not essential! It’s a myth! There’s lots of Vitamin C in dark green vegetables like kale or spinach!

Bon appétit!

Valérie Orsoni
Your LeBootCamp Healthy Living & Weight Loss Coach