I personally started out the entire diet with the aid of google. If there is something I'm unsure about,  I just hit the google button with my questions - you can do that too but to save you all the trouble, I might as well do this for you. I just started to feel a little obliged to do so (in a good way) because based on some of the messages I got from you guys, it seems like the reason why you hear or even started on this is because of me. So whether you have just started or you have already been on the diet for some time, there are some of you which I realised are actually doing the diet very wrongly (based on what I know and the way I do it). So I hope this long ass write up you're about to read can help you!

What is Keto Diet? Basically it is a diet which puts your body into the state of Ketosis where your body start producing Ketones which is an alternative (and better) fuel for the body, used when blood sugar (glucose) is in short supply.

How do I get into Ketosis then? Ketones are produced in the liver when you eat very little carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein! Note: excess protein can also be converted to blood sugar. For a start, try to keep your daily intake of carbs to as low as just 20 grams!

So these Ketones that your body start produces after you stop feeding it carbs are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose or ketones.

On a Ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy, keeping you alert and focused.

Getting Started on a strict Keto Diet isn't easy. Without the determination, discipline and motivation, it really isn't easy at at all to get through the first two weeks. In fact, you might not even be able to get through the first 3 days. So it is very important to know what you want to achieve out of this diet and how much you actually want to achieve it!  "But I can't live without rice!" "Cannot eat bread?! How can I survive?" "No no, I love french fries" etc. If these are or similar to the thoughts you having right now, don't worry.. Everyone has them, including myself at the start. I felt that it was impossible but I really had to because I needed to lose weight quick and safely for my upcoming drama series (I didn't want to lose weight and end up falling sick). I stuck on with it and along the way I found it actually really easy and bearable because this diet isn't stopping me from eating or only allowing me to eat vegetables or drink juices. I could still enjoy the food I love, I can still attend dinners and have a proper meal - I just needed to stay away from the rice and the noodles. 

Make your life easier with Exogenous Ketones! I personally went on them after the first month because as much as I might have made it sound easy to completely stay away from your main carbs such as rice, noodles, bread, etc. The truth is.. It wasn't THAT easy! If you're just starting on the diet, pairing it with Exogenous Ketones are going to help you tremendously! I found that drinking it has brought down my cravings for carbs and some of my friends who LOVE rice actually found themselves losing all feels for it while they're on the supplements! The supplements I take basically puts your body into the state of Ketosis within an hour of intake and yes, that means your body is now a fat burning machine! Sounds easy? Yes, it's that easy! Now with the supplements, I get to cheat a little more, take a little more carbs and yes, I'm still constantly burning my fats but please please always remember that Exogenous Ketones are NOT a carb blocker or a guilt eraser after you cheat on your Keto Diet. They're also not a weight loss supplement, neither is it a detox product that leas to magical weight loss. Ingesting the supplements basically puts you into Ketosis which helps rebalance blood sugar, ghrelin and leptin, all of which can cause out of control hunger and cravings. Ketones also help to lower appetite all by themselves which makes in my opinion basically makes life easier for anyone working to lose weight!

If you're looking at getting them, you can check out my link at https://ongxavier.pruvitnow.com/sg there is also a super informative video on the page that can give your a better understanding of how it works! You can also hit me up via any means of contact if you'd like to find out more from me personally! 

So then how do I fill my tummy? FATS lots and lots of fats! When you're out with your friends and they're having chicken rice, turn down the rice and have 2 chicken drumsticks instead. When I'm home alone and all I have is the coffee shop nearby, I get half a roast duck instead of a pack of Duck rice. Yes, expenses on food definitely went up at the start but that's just the start because once you manage to put your body in deep ketosis, you will realise that you feel less hungry and your the required intake to make you full dramatically decreases. Now I barely eat a quarter duck and I'm already full!

Of course then you might want to snack once in awhile so what can you do? I personally stock up my fridge with low carbs spreads (note that it's low carbs NOT low fat) and have them with the Keto bread I make myself (you can find the recipe on the recipes page). I also have a few kilograms of Pork Belly which I stock up every week to just throw into the air fryer (or an oven) if i'm feeling particularly hungry along the way. I've also came up with a recipe to make super yums avocado "chips" which are crispy on the outside yet soft and creamy on the inside! The possibilities are endless and I find it very fun because I personally LOVE to cook! BUTTER! Butter is your best friend, I started cooking everything with butter because it's high in fats and honestly, it makes everything yummy so stock up on a block or two and start replacing it with your standard canola oil and so on!

I also noticed that many of you are asking me what's a simple Keto breakfast that they can have in the morning. That's so simple guys! Bacon! Fry a few slices of bacon, slice some avocado by the side and fry an egg or two! Every morning I also drink a tablespoon of Coconut Oil or just stir it into a cup of black coffee (no sugar, no milk). Black coffee also helps to reduce water retention so I have one cup every morning when I'm filming so that my face will look less puffy and slim on screen (; 

Why Coconut Oil? Coconut oil is great for weight loss and should be a part of every low-carb, ketogenic diet. It increases energy expenditure and helps you burn more fat. Coconut oil is also known to reduce hunger cravings and keep you fuller for longer. Not only it will help you lose weight, but it's been shown to reduce the dangerous fat in your abdominal area, also known as visceral fat. Apart from coconut oil, macadamia nuts and other foods rich in healthy fats will also help you lose weight. 

So what should you avoid? This is very important because there are a lot of hidden carbs everywhere and you can't completely avoid carbs 100% so stay away from food that are high in carbs! Rice, noodles, bread, potatoes etc. are complete NO NO. Save your 20 grams of daily limit for the carbs that are hidden in vegetables! You still need to take vegetables for your nutrients and vitamins. So please save it for them. Stay away from low fat products because this is a HIGH FAT diet and low fat products generally contain higher carb counts compared to the normal ones (go to the supermarket and check out the nutritional labels!) 

Can I still drink alcohol then? Oh, I need my drinks every once in awhile. Although when I first started I completely stay away from them because I tend to get very hungry and eat everything I see when I'm tipsy but yes, you can still drink and get drunk. You just need to stay away from the high carb and sugar alcoholic drinks. Say bye to your cocktails and wines (4g per glass). Beer (13g per can) is completely out of the picture, stay far away from it! Yeah 4g per glass of wine seems okay but why waste your daily quota on that when you can instead go for whisky (0.1g per 100ml) or gin which is totally carb free (based on google). I take my whiskies on the rocks or sometimes with Coke Zero (; Oh yes, when you're in ketosis - you get drunk very easily because your liver is too busy producing ketones to care about the alcohol that's coming into your body. I used to be able to drink half to even a bottle of whisky but now, a glass of two gets me a little high so please limit your intake because of that!

I know it's not easy to stay far far away from carbs because carbs are everywhere so just try to bring it to as low as possible for a start! Stay away from Sushi at the Japanese restaurant, instead go for Sashimi or a Pork/ Beef Shabu. Stay away from your canned drinks - you can still drink Coke Zero in my opinion though. Just eat the dishes when you're at the Tze Char store but you can still have your Mala Xiang Guo as long as you don't go for instant noodles or rice by the side. Have pork belly, pork intestines, some vegetables and tofu! Check this out: https://medium.com/@fitnessration/singapore-edition-what-to-eat-on-a-ketogenic-diet-db35add5da36 (; At the start I googled a lot trying to find Keto food deliveries and I stumbled upon https://www.fitnessration.com.sg/ and I placed an order (actually 2) with them so far and what they have are Keto ready meals which you store in your freezer can just pop into your microwave oven (or steam them) when you're feeling hungry. I've tried almost everything on their Keto Menu except the beef dishes and I must say that they're all very very yummy! I'm not paid and neither am I sponsored by them. In fact I paid for all my meals with them so far but I've reached out to them and we're trying to work something out to hopefully strike a deal for you guys who have been following me so please stay tuned for that! If you're going to order, please please include the shredded duck stew because that is my FAVOURITE so far!