Keto Diet With Completely Before You Start!

KETO DIET WITH COMPLETELY BEFORE YOU START! 

The keto diet is a diet that is carried out by adopting a low-carb, but high-fat diet. This diet method is increasingly popular because it is considered fast to lose weight.

In order to achieve the fast weight loss benefits of the keto diet, it's best to know everything about the keto diet, including how to go about it and the risks. Thus, you are able to understand and take into account whether this type of diet is suitable for your body condition and physical abilities.

What Is The Keto Diet?

The keto diet is a diet method that is mostly done by avoiding excessive consumption of carbonated foods and sugar and replacing them with foods that contain healthy fats, protein and other nutritious foods. This diet method is widely chosen among young people considering the method itself is quite effective for trimming excess weight.

Even for those who routinely and regularly undergo this diet program, to get a thinner body and look slim is not a difficult problem to do. They can still be on a diet program without having to lack energy for daily activities. In addition, this diet program also provides other benefits for your health, such as preventing the risk of developing diabetes, epilepsy, cancer, and other diseases.

The Keto Diet Menu For Beginners

As explained above, this diet focuses more on eating foods that are rich in protein, contain good fats, and are also rich in nutrients. Where someone who is on a ketogenic diet must reduce foods that contain carbohydrates and sugar, one of which is the rice you consume every day.

This reduction in carbohydrate content is known as the ketosis phase. Where the intake of carbohydrates that are actually needed by the body to produce energy will be replaced with foods that are high in protein and good fats. In the process, the body will not produce blood sugar which will be used as the main energy source and will break down fat as a reserve energy source in the body.

If the consumption of good fats is only limited to about 20-30% per day, then in this ketogenic diet, fat consumption will be increased to 60-70% of the proper needs. Then the need for carbohydrate intake will be reduced until it reaches 5% of normal needs. Instead, people who are on this diet can consume foods rich in protein as a daily energy source.

List of Foods That Can Be Consumed on the Keto Diet

Here are some types of protein and high-fat foods that can be consumed for someone who wants to go on a ketogenic diet:

• Eggs
• Red meat, chicken, sausage, steak, turkey, bacon
• Butter and cream
• Salmon, tuna, mackerel, sardines
• Types of unprocessed cheese
• Avocado and strawberries
• Almonds, chia seeds, walnuts and other types of nuts
• Green vegetables, peppers, tomatoes, onions, etc
• Full fat yogurt and full fat milk
• Dark chocolate up to 90%
• For seasoning, you can use salt and pepper or add other healthy spices

List of Foods to Avoid on the Keto Diet

In addition to foods that can be consumed every day, you should also avoid some of the following foods:

•  Foods that use sugar: fruit juices, candy, ice cream, sweet tea, soda, and more
• Fruits: all kinds of fruit except avocado and strawberry
• Grains: products that use wheat, cereals, pasta, rice, and more
• Legumes: kidney beans, peas, beans, and others
• Tubers: carrots, potatoes, sweet potatoes
• Low-fat products rich in carbohydrates
• Seasonings: limit the use of vegetable oil, mayonnaise and more
• Foods that contain high levels of artificial sugar
• Avoid alcoholic drinks
• Also read: Getting to know the Keto Diet that Helped Dian Pelangi lose 12 kg of weight

The Keto Diet Menu Guide For Beginners

The most important thing in this diet program is how you divide the content of each food you eat, for example the division between protein, good fats, and carbohydrates, namely 20% for protein, 75% for good fats, and the remaining 5% for carbohydrates.

To make it easier for you to choose a healthy menu that can be consumed safely every day. Here are the ketogenic diet menu options that you can apply at home every day:

Menu 1:

• Breakfast: can be with tea or coffee without sugar, can also be added with butter, coconut oil, ginger powder, chocolate, or cinnamon.
• Lunch: can consume chicken breast seasoned with salt, pepper, butter, garlic. From this lunch you have got 69% fat, 30% protein and 1% carbohydrates.
• Dinner: can be beef soup with the addition of tomatoes, butter, cheese, seasoned with salt, garlic and pepper. From this lunch you have got 73% fat, 23% protein and 3% carbohydrates.

Menu 2:

• Breakfast: can be with full fat milk, milkshakes, full fat yogurt.
• Lunch: can consume a salad that is added with pieces of tuna or shrimp mixed with olive oil, lemon juice, cheese, sesame seeds.
• Dinner: can consume a salad that is added with pieces of meat, peppers, tomatoes, celery leaves, and cheese. As for snacks, you can consume apples, avocados, strawberries, or foam also from nuts.

Menu 3:

• Breakfast: can consume red meat plus peppers, tomatoes, celery leaves.
• Lunch: can consume a salad that is added with pieces of tuna or shrimp mixed with olive oil, lemon juice, cheese, sesame seeds. It can also be with pieces of chicken breast or it can also be with pieces of shrimp.
• Dinner: can consume fresh sea fish, cheese, lettuce, peppers, tomatoes, onions and garlic. As for snacks, you can consume apples, avocados, strawberries, or foam also from nuts.

From a series of attempts to go on a ketogenic diet like this, it turns out that behind this method it has side effects that are quite dangerous for the body. Especially if the diet is done without calculating how much fat, protein and carbohydrates should be consumed.

How It Works Of The Keto Diet?

The diet on the keto diet is a low-carb and low-sugar diet. Without the intake of carbohydrates and sugar from food, the body will start burning fat stored in the body and form ketones for energy.

The condition when fat in the body starts to burn is called ketosis. The time needed to reach a state of ketosis is about 2-4 days after the body consumes less than 20-50 grams of carbohydrates per day. That is why people who are on the keto diet can see weight loss quickly. According to reports, people on the keto diet can lose up to 10 kg after 2.5 cycles of the keto diet.

Reduced carbohydrate intake in the body can cause several things such as reduced energy, more hunger, and nausea. To minimize this problem, you can start the keto diet by reducing your carbohydrate intake little by little. This process will train the body to burn fat before you stop the intake of carbohydrates through food.

Another benefit is that the keto diet can change the balance of water and minerals in the body. This can be prevented by increasing salt intake in the body or taking mineral supplements. Supplemental intake of 3000-4000 mg sodium, 1000 mg potassium, and 300 mg magnesium per day can help you reduce the side effects of the keto diet.

Stages of the Keto Diet

To do this type of diet, you certainly have to understand the stages that you have to go through. For that, know some of the steps in the keto diet that you need to know to be able to undergo the keto diet properly, namely:

Induction Stage

This stage is done to encourage the body to reach a state of ketosis, so the body adapts to using fat as an energy source. The trick is to reduce carbohydrate intake and intake of animal foods, such as eggs, meat, chicken, and fish, up to 10 grams per day. Fasting for 16-18 hours while maintaining adequate intake of water and calorie-free drinks can also be done. This stage usually lasts for 2-3 days.

Consolidation Stage

At this stage, people who are on a keto diet are allowed to eat vegetables and plant protein sources, but it is not recommended to eat fruits. If at this stage, consumption of vegetables causes blood sugar to be more than 90 mg / dl, then people who are on a keto diet must return to the induction stage again. This consolidation stage needs to be done for 1 week to 1 month.

Maintenance Stage

At this stage, your body is getting used to burning fat as an energy source. You can also eat fruit, but carbohydrate intake should be limited to a maximum of 20 grams per day. In addition, people who are on the keto diet are advised to check their blood sugar levels regularly and keep their blood sugar levels at no more than 90 mg/dl. The recommended nutritional intake at this stage is 75% fat with 25% protein and 10% carbohydrates.

Benefits Of The Keto Diet:

1. Weight loss

When on a keto diet, the body uses stored fat to burn as energy. This burned fat can ultimately help you lose weight.

2. Control Blood Sugar

In the body, carbohydrates will be broken down and absorbed into glucose (blood sugar). The less carbohydrates we consume, the less glucose in the body so that blood sugar levels become more controlled.

3. Control epilepsy For children

The keto diet is the recommended diet for children with epilepsy. Experts say the ketones produced when turning fat into energy help normalize the brain's disturbed electrical activity in epilepsy patients.

4. Make the Brain More Focused

Ketosis produces ketone compounds that can be a more durable source of energy for the brain than glucose. This makes the brain more focused and concentrated. Glucose which is a source of energy for the brain will only last for one to two days. This makes the brain work will decrease when glucose reserves are depleted. In contrast, ketones, which are a source of energy for the brain, last longer, even weeks. This makes the brain work will last longer.

5. Overcoming Acne

Many studies show that consuming high amounts of carbohydrates is one of the causes of acne. The keto diet, which avoids carbohydrate intake, will help the body to get rid of acne. Guaranteed your face will be cleaner.

6. Reduces the Risk of Heart Disease

The keto diet consumes more healthy fats, thereby reducing the risk of suffering from heart disease. This is presumably because the keto diet can reduce insulin levels so that the production of cholesterol in the body also decreases. This condition will reduce the risk of heart disease and high blood pressure.

7. Controls Appetite

When you reduce or even don't eat carbohydrates at all, this will make your appetite more controlled. When you only eat protein and fat, you will burn more calories.

TAG TOPICS:

keto diet, keto diet plan, keto diet recipes, keto diet food list, keto diet foods, keto diet plan free, keto diet for beginners, keto diet vegetarian, keto diet benefits, keto diet weight loss, weight loss, weight loss plan, weight loss diet, weight loss diet plan, weight loss recipes, weight loss foods

GET >>KETO DIET FOR WEIGHT LOSS BEFORE YOU START!<< NOW