A crash course on Keto Diet for people who can’t stop eating but want to lose weight

Kaka Corral

We know you pigged out during the holiday season because you kept telling yourself over and over that you’ll be turning over a new leaf this 2018 and start your diet. Well, it’s 2018 and you’re still ordering more than you should.

It’s okay. We all know what you did last holiday season. We know you took that extra fruit salad. We know you got a bit more of that lasagna your neighbor always gives you on New Year’s Eve. We know you couldn’t help yourself.

Now, it’s time to face the consequences of your actions and make amends with Tina the talking tummy.


Not to worry, we’ve got just the diet for people who can’t stop eating but want to lose weight. Haaaave you met the ketogenic diet?

We asked Raul Penaranda Jr., a Manila Execon Group consultant, partner-coach at Crossfit Katipunan, and the creator of the Keto Living Philippines Facebook group with over 5,000 members, on what a ketogenic diet is and what it can do for everyone who’s just on the brink of starting a diet.

Keto Diet

1. What is the ketogenic diet?

Raul: In a nutshell, you eliminate all forms of sugar in your diet, keep carbs up to 20-50 grams per day, eat moderate protein, and increase your consumption of fat.

2. What can and can’t you eat when you’re on keto?

R: No sugar and carbs. No rice, sweets, pizza, etc.


Meat and leafy veggies are encouraged. Good oils, real cheeses are ok too.


3. In between meals, what can you eat as snacks?

R: Ideally, you won’t be snacking if you’ve eaten enough protein and fat during breakfast/lunch/dinner. Fat takes a longer time to digest in the system. But if you’re hungry, there’s always real cheese, chicharon, or coffee (with butter).

4. Isn’t it harder since we Filipinos are accustomed to eating rice?

R: For most Pinoys definitely. But I never was a voracious rice eater growing up so it was easy to give it up.

5. Is there a cheaper way to do this diet?

R: There’s a misconception that keto is expensive. Most Pinoy food is keto. Just take out the rice. The adobo you can buy in the jollijeep is theoretically keto.

6. If you stop keto, will you gain double the weight you lost?

R: Depends on what you eat. But you’ll definitely gain some of it back.

7. How much weight have you lost since you first started keto?

R: 45+ pounds.


Raul Penaranda - January 2017
Raul Penaranda – January 2017


Raul Penaranda - January 2018
Raul Penaranda – January 2018

8. When do you have your cheat days and is there any limitation when you have them?

R: I normally schedule a cheat (we call it a carb refeed) every 2/3 weeks. I wasn’t as strict during the holiday season.

When starting out, it’s important to be strict for 30 or more days to let your body adjust and prefer using fat as a primary fuel source. Once you get that milestone, regular cheat days will help stick with the lifestyle.

9. What are your favorite things to eat when you’re on keto?

R: I used to have a bag of chicharon in case I get hungry before. Now I’m sick and tired of it. I do look forward to drinking my bulletproof coffee in the morning though. I’ve learned that using quality coffee makes a big difference.

10. Will you not feel deprived of food when you get on this diet?

R: Yes, to a certain extent. That’s why it’s important to have regular refeed days so you won’t feel deprived. I normally schedule it during an important life event like a birthday or anniversary so I can enjoy whatever food is being served.

11. How effective is it?

See Juana Change.

You can join the Keto Living Philippines group on Facebook to get more acquainted with keto-friendly food.

If you’re interested to know if calories matter on a keto diet, read this blog post. You may also check out other blogs that focus on keto diet, like this one.

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