Maintaining a keto diet in Singapore remains no easy feat and SIRE knows.

When you visit the hawker centre, you’ll suddenly notice everything is carbs-heavy.

If you buy laksa, you get a lot of noodles. If you buy chicken rice, you get a lot of rice.

Prata? Mostly flour. Nasi lemak? Nasi means rice, so…

Nonetheless, if you’re looking to switch up your diet and try something new, the keto diet may be worth considering.

This low-carb, high-fat diet has been gaining popularity in Singapore in recent years, with plenty of restaurants and cafes offering keto-friendly options.

Our doctors have examined this diet and we learnt that the reason why people fail comes down to a few factors.

How is keto relevant at SIRE, a men’s health clinic in Singapore?

At SIRE, we deal with many male ailments like erectile dysfunction.

Very often, they can be caused by confidence in physical appearance and overweight. Some clients, apart from using medication, adopt a lifestyle change to help get action back in the bedroom.

Keto being appealing to most men (who wouldn’t say no to a big red steak!), our male clients often choose to try this out.

Some may choose more medical route like newly-approved SGLT-2 (Wegovy).

But just like in the bedroom, consistency is key. And that’s the struggle with keto in Singapore.

What is a keto diet in Singapore?

If you are eating a keto diet, you are encouraging your body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates.

To achieve this, you need to limit your carb intake and increase your consumption of healthy fats and protein.

It may sound counterintuitive, but many people have reported successful weight loss and improved energy levels on the keto diet.

The logic chain starts with changing your diet, encouraging your body to sustain itself with fat, then seeing positive change in your health.

So, if you’re intrigued by the keto diet and want to give it a try in Singapore, here are some things you should know.

What causes failure during a keto diet?

Doctors have observed the increasing trend of an interest in keto diets.

One reason why some people in Singapore may struggle to stick to a keto diet is due to the lack of understanding of the diet’s principles.

When starting a keto diet, it’s essential to know what foods to eat and what to avoid, as well as the right macronutrient ratios to achieve ketosis.

Without this knowledge, it can be easy to accidentally consume too many carbs and fall out of ketosis.

Another common pitfall for Singaporeans on a keto diet is the lack of keto-friendly options when eating out.

While the keto trend has gained popularity in recent years, many hawker centres and restaurants still do not offer low-carb options. This can make it challenging to stick to a keto diet when dining out with friends and family.

Lastly, some people may fail a keto diet because they find it too restrictive and difficult to sustain. While a keto diet can be effective for weight loss and other health benefits, it requires a significant lifestyle change that can be challenging for some. It’s crucial to find a balance between achieving your health goals and enjoying your food choices to make a keto diet sustainable.

Are you embarking on a keto diet and need advice? Our doctors can help.

Keto restaurants and cafes in Singapore

In the introduction, we highlighted how many “traps” exist in our everyday gastronomical offerings.

Even fried chicken has a big percentage of carbs because of the breading. Fish and chips too. Steak usually comes with a side of potato chips or a baked potato.

How liddat?

The key element that will challenge you happens when you dine out.

But the next time your friends jio to hang out, make sure to encourage them to visit these keto-friendly dining options.

There’s a ton of options!

Keto recommendations in Singapore

Keto List Singapore’s creator Jason Leow recommends specific restaurants in his keto list “starter pack“.

It’s pretty interesting because Jason started his website because “of the initial frustration of not being able to easily find all the local links to LCHF, keto-friendly food, eateries and products. So I made this site to address that.”

Keto List Singapore has many options including hawker food, vegan, festive and you can also sort the list by north, east, south, west, regions.

Preparing a keto meal at home

Eating at home frequently will significantly help you reduce your chances of busting your carb intake limit.

Ketomei

In fact, to help people create a more sustainable diet, Ketomei eliminates the hassle of keto meal prep and decision making at the supermarket.

Ketomei sends packages of food to your door. You reheat it and it’s done!

You can order packages of 6 meals to 12 meals per week of a keto LCHF diet package. Each meal costs $16 at worst and $12.33 if you buy the longest-term package.

NTUC Fairprice recommendations

Save time from doing all the maths, calculations and decision-making by using this filtered list from NTUC’s website.

Unlike buying stuff in store, where you have to investigate the nutritional info in order to decide if this fits your goals, NTUC has filtered out long-shelf-life products that you can buy here.

Note that there are no perishables such as vegetables or meat within their online store, but those are generally coherent with a keto diet.

Singaporean delights but it’s keto

Ange Bakes has a range of Singaporean cuisine that have been converted into keto recipes.

For example, they have a keto laksa, fried kway teow, sambal fried rice and prawn mee.

The key difference that Ange Bakes involves substituting the carb-heavy components with alternatives. Noodles becomes Nakaki konjac noodles. Rice becomes cauliflower rice.

Ange Bakes also offers baked goods like curry puffs.

Huh? Baked goods and keto?

You might think these two ideas go in separate ways but Ange Bakes does not think so.

Ange Bakes’ sells a range of baked goods such as curry puffs, pizza rolls.

Kekito Bakery

Kekito Bakery makes a range of “Keto Purist Cakes & Desserts” which abides by the highest keto standards, are nut-free and the regular cake range uses almond flour exclusively.

Cakes in this range start from $10 to $140.

Low carb hawker food

If you go to an atas restaurant every day, confirm kena bankrupt one.

There’s probably a middle road between the expensive posh restaurant and the hassle of keto meal prep

You can probably get very good value keto hawker food if you make an effort to avoid meals which come with a high proportion of carbs.

Some of the keto-friendly options available at hawker centers include roasted or grilled meats, such as char siew, sio bak, satay and chicken wings. These dishes are usually served with a side of vegetables or salad, which can be a good source of fiber and micronutrients.

But you need to be careful and ensure the meat does not have a glazing of sugar or honey.

Another option is to look for dishes that feature seafood, such as stir-fried prawns or squid, grilled fish, or steamed clams. These dishes are typically low in carbs and high in protein and healthy fats.

Is the Keto diet safe?

One of the biggest concerns people have about the keto diet is whether it’s safe.

While the diet may not be suitable for everyone, it is generally considered safe for healthy individuals. However, it’s always a good idea to consult with a healthcare professional before starting any new diet. SIRE can help you determine whether you are suitable.

It’s also important to note that the keto diet can have some side effects, especially during the initial adjustment period. These can include headaches, fatigue, and nausea. However, these symptoms usually go away after a few days, and many people report feeling more energised and focused once they adapt to the diet.

A good starting point for your keto journey: 6 weeks of keto challenges

The six-week keto challenge is a program that challenges you to follow a keto diet for six weeks. The challenge provides a structured meal plan and encourages you to eat low-carb, high-fat foods to enter a state of ketosis. By doing so, your body burns fat for fuel, leading to weight loss.

This challenge is a great way for Singaporeans to try out the keto diet without feeling overwhelmed. The program provides a clear outline of what you should eat and when, taking the guesswork out of meal planning. Plus, the challenge is only six weeks long, which is a manageable amount of time to commit to the diet.

Starting keto? Get our doctor’s advice

SIRE is a men’s health clinic in Singapore that has been treating men’s issues discreetly, conveniently and effectively. In fact, we have been featured inThe Business Times.

Adopting a keto diet represents a way to achieve a goal. Whether your goal involves having a better physique, more energy or something else, our doctors can advise you on whether keto is a suitable method.

We can help you understand the implications of starting a keto diet and what you might experience over that period. Plus, perhaps there’s a medical route that you haven’t heard of that can help you achieve your goals.

Talk to us today.

FAQ

What is a keto diet in Singapore?

A keto diet is a high-fat, low-carb diet that aims to achieve ketosis, a state in which the body burns fat for energy instead of carbohydrates.

What are some examples of keto-friendly foods?

Meat and fish, eggs are good examples of keto-friendly foods.

What are the causes of failure during a keto diet?

(Photo by visitsingapore)

Some people in Singapore may fail to follow a keto diet due to lack of understanding of its principles, limited keto-friendly options when eating out, and finding the diet too strict and unsustainable.

What are some keto restaurants and cafes in Singapore?

COVID has caused quite a few keto providers to close their shops so the best way is to search on Google Maps before you head out. However, our selection in the article are still valid as of 2023.

Why do some people fail on a keto diet?

Some people may struggle with a keto diet because of lack of understanding, limited keto-friendly options when eating out, and finding the diet too strict and unsustainable.

What are some keto-friendly options in Singapore hawker centres and restaurants?

While many hawker centres and restaurants in Singapore may not have low-carb options, there’s definitely some food items that you can pick from a menu. For example, satay, chicken wings and poached eggs.

Where can I find keto-friendly restaurants?

Here’s a big list.

How can eating at home help with a keto diet?

Frequent home-cooked meals can help with a keto diet as it reduces the likelihood of accidentally consuming too many carbs, thereby disrupting ketosis.

Why is keto trending in Singapore?

A keto diet promises many benefits including weight loss and less fatigue. However, not everyone is guaranteed these benefits and there might be negative outcomes. Always consult a doctor.