Keto Diet 101- Hong Kong Guide

The keto diet has been the talk of the town for years. It’s hailed as the secret to fast weight loss and helping stabilize blood sugar levels.

So what makes the keto diet so popular?

Keto For Dummies: The  basic things you need to know about the Ketogenic Diet

It’s not the simplest of diets; you’ll be counting grams rather than calories. You need to be pretty strict with what goes into your mouth. However, there are some great foods to try, and you can put together a really interesting keto diet plan.

What’s it like to do keto in Hong Kong? We’ve looked into everything you need to know, and we’ll answer your burning questions, like:

  • What exactly is the keto diet?
  • Is Hong Kong keto-friendly?
  • Where can I buy keto foods in Hong Kong?
  • Will I lose weight on the keto diet?

So you can start your new eating habits with confidence, or carry on your keto life whilst being kind to your wallet.

Read about the ketogenic diet on a budget

What is the keto diet?

Doing the keto diet means eating high-fat, low-carb foods. Sounds counterintuitive to eat lots of fat, right?

The science behind it says that when you eat the right balance of fat and proteins, your body enters a state of metabolic ketosis. This is where you start to burn fats in the body, and your liver processes ketone, which are good for your brain.

Your aim is to eat keto foods that will see your daily intake be made up of:

  • 75 percent fats
  • 20 percent protein
  • 5 percent carbohydrates

To get your body into a state of ketosis.

There are different ways of doing the diet, too. There are cyclical and targeted keto diet plans which sound interesting but are generally preserved for bodybuilders and athletes.

Claims of health benefits of the keto food plan are myriad, and there are studies that back up most of it too. Eating keto foods should help:

  • Prevent diabetes
  • Reduce the chances of cancer
  • Decrease instances of epilepsy
  • Prevent the onset of Alzheimer’s

As well as lower your cholesterol.

Convinced? Let’s get into keto in Hong Kong.

Is Hong Kong keto-friendly?

If you're following a Keto diet in Hong Kong, avoid noodles and rice, and instead seek out high-fat foods such as avocado.

Photo courtesy of Unsplash (https://unsplash.com/@d_ribbler).

As an international city, you can get all the foods you need for the keto diet in Hong Kong. It can get expensive though.

We’ve got some top tips about how to successfully do the keto diet cheaply in Hong Kong for you to check out.

The good news is, meat like pork and chicken is everywhere in markets and supermarkets in Hong Kong, so keto protein is everywhere. Nuts and seeds are a common snack in the city, so indulge in some sunflower seeds.

In terms of restaurants, you’ll find that street food vendors probably don’t know a whole lot about the fat and protein content of their dishes.

It’s up to you to figure out if it’s going to fit in with your keto food plan. Higher-end, more expensive restaurants should be able to give you a clear breakdown of ingredients so you can spot flour or starches in sauces, for example.

How to eat Keto at a restaurant in Hong Kong?

Eating out is really hard to avoid in Hong Kong. It’s important to maintain a state of ketosis even when you’re out for dinner with your friends.

The key to following a keto-diet when dining at a restaurant is to talk to the waiter and make requests. Take the time to request no-bun and instead order extra avocado or bacon.

Now, let’s talk about specific cuisines.

Italian food is notoriously difficult for keto-followers. Instead of pasta, order an Italian rib-eye with extra butter on top.

If you’re going to an Indian restaurant, avoid everything with sauces, and instead look for grilled options. Look for grilled chicken, or possibly a lamb tikka.

For Chinese restaurants, avoid noodle and rice dishes, and instead opt for quality duck leg with lettuce wraps. Hold the hoisin sauce but load up on cucumber and spring opinions.

Who doesn’t love Mexican food? Stay away from burritos, and instead ask for meat in a bowl rather than a wrap. Load up on the guacamole!

What are the best keto-friendly restaurants in Hong Kong?

Mr. Korea BBQ

Delicious, juicy Korean BBQ beef. Sound good? Then Mr. Korea BBQ is the place for you.

Plenty of keto-friendly options, just avoid the noodles. Depending on your level of carb restrictions, beware of some of the marinated meats and sauces.

For a keto-friendly diet, ideally, your steak won’t have any sauce.

Location: 1/F Surson Commercial Building 140-142 Austin road, TST

Maison Libanaise

Grilled meat (chicken, beef or lamb) is perfect when following a Keto diet in Hong Kong. Just be sure to carefully check the menu, and don't be afraid to talk to the waiter about any special requests.

Photo courtesy of Unsplash (https://unsplash.com/@beatnomad).

Hold the hummus and the pita bread when you go to Maison Libanaise. Instead, order pan-fried halloumi, sawda djej (pan-fried chicken liver), or anything from the grill (beef, chicken, or lamb).

Location: 10 Shelley Street, SoHo, Hong Kong

Where do I buy keto foods in Hong Kong?

Store HK Keto Foods Range

Looking for some high-quality keto diet foods in Hong Kong, The Store HK is the one-stop destination for all your ketogenic diet needs.

The Store HK is a local online store that takes care of all your nutritional and wellness needs with healthy products from the global brands on board.

You can shop for an affordable range of the world’s best quality keto food, supplements, organics, vitamins, and superfoods right from the comfort of your home. Now your conscious shopping is just a click away!

Keto Foods at HKTV Mall

You can also pick up your meats and keto-friendly vegetables like broccoli or cabbage in pretty much any grocery store, or online at places like HKTV Mall.

We all like a good graze throughout the day, and this is where keto can get tricky. Let’s talk about some Hong Kong insider hacks for your keto food needs.

Ketosis For Dummies Key Insider Hacks

Keto flour

Bread isn’t the only thing you’re going to be missing when you do keto.

All things flour-based aren’t keto-friendly, but luckily there are non-gluten flours available and loads of recipes to teach you about making your own keto bread, keto cakes, and keto cookies.

Some great keto flours include:

  • Coconut flour – you’ll get some coconut flavor in your foods, but how’s that a problem? It’s one of the best value keto flours available.
  • Almond flour – it’s a little bit pricier than coconut flour, but the flavor is more neutral, so it depends on what you’re making, whether that’s an issue. Bob’s Red Mill Almond Flour is excellent value.
  • Chickpea flour – packed full of protein and fiber, chickpea flour is a great keto alternative for your baking. It goes really well in pancakes! Check current prices at the Store HK.

Keto cheese

The best thing about keto is that cheese is super low carb. The average cheese will only have 1 gram of fat in every 28-gram serving. Some of the cheeses to look out for to keep your keto food plan on track are:

  • Blue cheese
  • Goat cheese
  • Parmesan cheese
  • Cream cheese

Avoid the processed and over-packaged supermarket stuff; the carb intake is usually a lot higher.

Keto oatcakes

Not going to lie, oatcakes as you know them are off the keto menu. However, some alternatives taste pretty darn good.

You’re not going to find them in most stores, but you can easily bake your own; just use different grains.

This recipe uses flax meal and ground almonds to make keto oatcake alternatives. Not only will you have fun in the kitchen, but home baking is way more economical and savvy, too!

Keto chocolate

Are you wondering if you can eat chocolate on a keto diet? There’s no easy way to tell you this; chocolate ain’t keto.

At least the chocolate you buy in the shops isn’t since it’s packed with sugar. Seventy percent cacao stuff has fewer carbs but still contains carbs.

Sugar-free chocolate isn’t keto either; there might still be carbs and other bad fats and sweeteners.

You can explore cacao nibs; they can add chocolatey flavors for your cakes – made with your keto flour – without adding carbs.

For all you chocolate fans, the Store HK sells a great Chocolate Chip Cookie dough bar to sink your teeth into. These cute snack bars, suitable for any time of day, come in packs of 12. They are especially, great if you are in a rush, and you just need a snack to keep you going.

Keto-friendly bread?

keto diet hong kong

Hold up, the keto diet means no carbs. One of the first food items you need to give up when you are following a keto diet is bread.

There’s no way around it, bread has too many carbs.

However, if you are following a “low carb” diet or “dirty keto” you could consider almond bread.  Almond bread has relatively low carbs compared to other bread.

If you can’t control your bread-cravings, consider Keto Almond Bread.

Keto breakfast

It might feel like all the good foods are off-limits sometimes. Then, keto breakfasts come along and save the day.

Eggs are perfect for the keto diet, high in protein and low in carbs. There are hundreds of things you can do with eggs, try them poached on thick-sliced almond bread drizzled with hollandaise sauce and a side of asparagus.

The keto diet in Hong Kong – FAQs

What to eat and what not to when on a keto diet?

Not all keto diet foods are equal. Although they are associated with health goals and meal plans, their benefits vary from person to person and go beyond just cutting carbs.

So even if you are on a keto diet, you cannot ignore the importance of good nutrition and calorie control.

Here, this article gives you an overview of the best keto diet foods to include in your diet along with the list of foods that must be avoided when on a ketogenic diet.

The foods that are a must for the keto diet:

Plant-based fat sources/healthy fats

  • Avocados and Olives
  • Nuts and Seeds
  • Sugar-free Nut Butters, Coconut oil, Olive oil, and other plant-based oils

Low carb fruits

  • Lemon and Lime
  • Blackberries, Raspberries, and Strawberries
  • Starfruit and Unsweetened Acai Puree
  • Coconut, Plums, and Melon

Non-starchy veggies

  • Broccoli, Cauliflower, Bok Choy, and Cabbage
  • Leafy greens, Celery, and Fresh Herbs
  • Cucumber and Zucchini
  • Tomatoes, Onions, Carrots, and Radishes
  • Green beans, Peppers, Mushrooms, and Eggplant
  • Jicama, Beets, and Artichokes

Keto proteins

  • Shellfish, White fish, and fatty fishes like Salmon, Mackerel, and Herring
  • Eggs, low-fat cottage cheese, and sugar-free yoghurt
  • Organ meat, lean pork, turkey, and grass-fed bison, goat, beef, and lamb
  • Pasture-raised chicken, quail, ostrich, and other poultry

Keto-friendly sugar substitutes

  • Erythritol, Stevia, Monk Fruit, and a range of other artificial sweeteners

Keto drinks

  • Sugar-free tea and coffee
  • Plant-based milks (Unsweetened)
  • Water and sparkling water
  • Green vegetable juices without fruit
  • Sugar-free flavored water

The foods that you must avoid when on a ketogenic diet:

Cut on foods rich in carbs like:

  • Pastas, breads, and all types of grains
  • Leguminous food like beans, and lentils
  • Corns, potatoes, most of the fresh and dried fruits
  • Milk, juice, and soda
  • Table sugar, desserts, maple syrup, honey, and agave
  • Breaded fried foods and meats

Processed foods

  • Packed foods that are ultra processed
  • Keto desserts and fast foods
  • Processed cheese and meat

It’s not like you can’t take these foods at all, you must keep their intake minimal to keep up with your macro and health goals. With the right ketogenic diet approach in place, you can definitely achieve your nutrition goals. A balanced keto diet is what will lead to great results.

Is a ketogenic diet good for weight loss?

Yes, there have been quite a few scientific studies that herald the effectiveness of the keto diet for weight loss.

The diet is a challenge and you’ll need to think about your food in a lot more detail, but the chances of you shedding fat and kilos are high.

Can I eat fruit on a keto diet?

Not really, sorry.

Most fruits are high in carbs, lots of naturally occurring sugars. You can have a handful of berries depending on your day’s carb intake, though.

Is a keto diet gluten-free?

Although the two diet plans look very similar, done properly you will eat some carbs in the keto diet.

The ideal mix of 75 percent fats, 20 percent protein, and 5 percent carbs means there’s room for some foods that contain gluten in there.

Is the keto diet safe for people with high blood pressure?

It seems that keto can actually be beneficial for lowering blood pressure.

If you’re taking medication for high blood pressure, before starting the keto diet, seek advice from your doctor, it’s always best to be safe when it comes to your health.  

Finally

When you are starting out on a keto diet, the amount of information out there can be overwhelming.

We are committed to helping people in Hong Kong lead a healthy life in Hong Kong. We hope our in-depth keto 101 guide for dummies has helped you get an idea of what the keto diet is all about and how to get your hands on high-quality keto foods in Hong Kong.

If we’ve missed a great tip on following the keto diet in Hong Kong, please let us know in the comments below.

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