The keto diet is often also called the ketogenic diet is a diet that applies the diet low in carbohydrates and high in fat. This diet became viral because they can lose weight in a short time but increases the body's energy.
Called also to Ketosis Diet
The purpose of the consumption of high amounts of fat on the keto diet is to achieve conditions to ketosis the body so named diet also to ketosis. In these conditions, the body will burn fat as an energy source. Fat will also be converted into ketones on the liver, thus giving the energy supply to the brain
.
Keto Diet Benefits
The keto diet was originally recommended for sufferers of epilepsy function to reduce the frequency of appearance of the attacks convulsed. It was later adapted for the diet to lose weight and some other benefits such as preventing the risk of diabetes, cancer, epilepsy, and Alzheimer's.
The Keto Diet Menu
This is the composition of the food content for who will do the diet of keto. The keto diet for standard (standard ketogenic diet) with 75% in the form of dietary consumption of fat, protein consumption is 20%, and 5% the consumption of carbohydrates.
While a diet high in protein keto (high-protein ketogenic diet) has more protein consumption portion. A pattern of eating that is applied is 60% fat, 5% carbohydrates, 35% protein. In addition, there are also other types of keto diets are more commonly done by athletes or bodybuilders that is cyclical ketogenic diet (CKD) and targeted ketogenic diet.
Meanwhile, a type of carbohydrate that is avoided include:
- Grain or flour: wheat-based products, rice, pasta, cereals, etc.
- Derivative: noodles flour, cracker, cake, bread, pasta, snacks wrapped in the flour, fried foods (skin of the flour), etc.
- Root tubers: potatoes, cassava, sweet potato, carrots, including corn
- Food or beverage sweet: candy, ice cream, cakes, fruit juice, and soda.
- Low-fat or diet products: these products often contain carbohydrates/sugar high
- The drink contains alcohol.
- Diet foods with artificial sweeteners overload
9 types of foods recommended in the diet of keto are:
1. Eggs
Free-range chicken eggs or eggs are enriched with omega 3 is a great source of protein and healthy animal fats that are not only rich in nutrients, but also greatly helps any diet program. To replace the bad food, the egg is one of the food it needs each day. The best way is with Braised consumption
2. Meat
The meat in the recommend includes red meat, steak, sausages, bacon, chickens and turkeys. Chicken breast could be made part of the menu of vegetable soup with others or just steamed and eaten as lunch. The content of protein, fiber and fat diet strongly support his keto.
3. Fish
Large selection of different types of fish that can be consumed like tuna, snapper, tuna, skipjack, etc. The fish has a high protein and healthy fats that your body needs. Meat fish including the most healthy and low carb. Meat fish such as tuna, salmon, shrimp, sardines, and tuna can be cooked with olive oil or steamed.
4. Cream, butter, and cheese.
Compared to the high sugar, milk cheese is more secure as a friend on a diet. The cheese is low in sugar, high in protein, fat, and calcium so it's great for the diet of keto. No problem eating cheese in addition to appetite at the moment of the day or evening.
5. Green vegetables.
Green vegetables this function in addition to the vitamins and nutrients also as fibrous foods that help the digestive process. There are many green vegetables that could be options, such as spinach, broccoli, mustard greens, kale, lettuce, watercress, cuciwis, cabbage, papaya leaves, cassava leaf, and asparagus. Green vegetables are needed because it has a high fiber, low calorie/CARB and can stabilize blood sugar levels. Also in the category of these vegetables can be added the tomatoes, onion, and chili.
6. Nuts and seeds.
This is nuts and grains are grains that can be consumed, namely almonds, sesame seeds, chia seeds, and pumpkin seeds.
7. Avocado.
Avocado fruit low in sugar and high in healthy fats, fiber, and potassium which helps maintain blood sugar levels. consumption can be used for breakfast or a snack during the day without any additional. This avocado fruit can be consumed directly or processed into juice, etc.
8. healthy Oil.
Can use olive oil, avocado oil or coconut oil.
9. The seasoning.
It can be consumed as spices salt, pepper, and various healthy herb and spice.
Substitution or replacement materials used during the diet of keto.
To replace an ingredient such as sweetness so the sugar can be replaced with other ingredients that are more secure. The following list of subsites Ketogenic that can be used:
Granulated Sugar – Sugar Stevia, Sucralose (Tropicana DIABTX, Diabetasol, Equal)
Sweet soy sauce
Vegetable Oil – Coconut Oil, VCO, Olive Oil, Macadamia Oil
Margarine – Butter
Liquid Milk – Milk Of Almonds, Coconut Milk, Cooking Cream, Whip Cream, Heavy Cream, Creme Fraiche, Sour Cream, Yogurt
Milk Powder – Whey Protein Isolate, Micellar Casein, Soy Protein Isolate, Egg White Powder
Flour – Keto-Flour, Almond Flour, ™ Flour, Flaxseed Flour, Coconut Flour, Chia seed
Breadcrumbs – Keto-Crumbs Flour ™
Cornstarch/Tapioca – Keto-Flour, Soy Protein Isolate ™, Micellar Casein, Wheat Protein Isolate
Rice – Cauliflower/Cauliflower (steamed, divide tubers)
Pulp – Keto-Flour Porridge Mix ™
Noodles – Keto-Noodles ™
Pasta – Pasta-Keto ™
Bread – Bread ™, Keto-Keto-Buns ™, Keto-Rolls ™, Keto-Tortillas ™, Keto-Pizza ™, Keto-Baguettes ™
Donuts – Keto-Donut ™
Cake – Keto-Cookies ™, Keto-Biscuits ™, Keto-Crackers ™
Pancakes/Waffles – Keto-Flour Pancake Mix ™
Cereal – Flaxseed, Chia seed, Sunflower Seed
Brown – powder Cocoa, Dark Chocolate 85%-99%
Peanut Butter – Keto-Almond Butter ™
The Chocolate Jam – Keto-Choco Spread ™
Fruit Jams – Low-Calorie Mariza Jam, Jam Tropicana Slim
The keto diet is recommended to be done in the short term (ranging from 2-3 Sunday, up to a maximum limit of 6-12 month) limited to reduce body fat and improve your health, then followed by a pattern of healthy living. This is to avoid the risk of health problems that may occur if the keto diet is done in the long term.
Keto Diet Sample Menu
Menu 1:
Breakfast: almond milk
Lunch: Shrimp Salad with olive oil and Avocados.
Dinner: chunks of meat with parmesan cheese, broccoli and salad.
Menu 2:
Breakfast: scrambled eggs and virgin coconut oil.
Lunch: sea fish, shrimp, shellfish, spices, onion, garlic, leek.
Dinner: beef Steak with vegetable salads plus the broccoli.
Snack: a slice of cheese, yogurt with strawberries.
Some Of The Symptoms During Her Diet Keto
Apply the ketogenic diet or keto can interfere with digestion and other bodily functions. Here are some symptoms that should be noted.
Feeling unwell. In the first few weeks, people who undergo a keto diet will usually experience flu symptoms. This condition is called keto influenza and can last in a few days. We probably will experience some symptoms, such as a headache, fatigue, fever, and nausea.
The muscle shrinks. When undergoing a diet, the body undergoes to ketosis, i.e. burn fat as energy. However, this will also cause the North American nation to lose fatty tissue and muscle shrinkage.
Quoted from women's Health Victoria, Lindsay, an expert on the diet in Washington revealed that carbs are instrumental in shaping the muscles. If the protein then assisted with the recovery process of the muscle cells that are damaged will occur more quickly.
Blood sugar levels down. In addition, the adaptation of the keto diet body against it can cause the symptoms of hypoglycemia, namely health disorders when sugar levels in the blood below the normal range. Hypoglycemia will cause somebody thus tough concentration, fast fatigue, abnormal heartbeat, sleep disorders, to expertise the anxiety syndrome.