Get to know the keto diet pattern.
The keto, or ketogenic, diet is a low-carb, high-fat diet. This type of diet is useful as a medical treatment. Diets can also lead to short-term weight loss.
To do this, you must limit carbohydrate consumption, consume moderate amounts of protein, and consume high amounts of fat per day. This makes the body burn fat as its main fuel source and break it down into 'ketones' in a process called ketosis.
People on the keto diet are recommended to consume 20 to 50 grams of carbohydrates per day, or less ingredients than that. For example, 50 grams of carbohydrates are equivalent to 2 slices of bread and a banana.
The reason is that carbohydrates make up about one-tenth of the daily kilojoule intake on the keto diet. That way, the person's body remains in a constant state of ketosis. One kilojoule is a measure of how much energy the body gets from food.
This type of diet is best done in the short term, namely for 2 to 3 months. The maximum limit is 6 to 12 months. The practice not only eliminates body weight but also improves health.
If you are just starting to try the keto diet, induction is the first thing to do. The trick is to stop eating at 8 p.m. and eat again the next day at noon. This induction phase was carried out for 7 days.
Benefits of the Keto Diet for Body Health
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You may have heard that the keto diet is recommended for weight loss in healthy people. However, this type of diet is often recommended for obese people.
Research on the benefits of the keto diet for weight loss is actually still limited. However, there is some evidence that this diet has short-term benefits for some people.
The benefits are weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, the results are difficult to sustain. This is what causes people on this diet to tend to end the keto diet, which triggers unhealthy "yo-yo" dieting behavior.
Keep in mind that the key to maintaining a healthy weight over the long term is a diet that can be maintained over time. Also, understand that everyone has different needs, so not all types of diets are suitable for everyone.
The ketogenic diet may benefit some people who have difficulty losing weight with other methods. However, if you choose to go on the keto diet, you should be accompanied by the supervision of a specialist in diet and nutrition.
2. Benefits for people with diabetes and prediabetes
Diabetes is characterized by metabolic changes, high blood sugar, and impaired insulin function. Well, going on a keto diet can help manage these symptoms, namely by eliminating excess fat associated with type 2 diabetes, prediabetes, and metabolic syndrome.
A study published in ACP Journals found that the keto diet can improve insulin sensitivity by up to 75 percent.
Meanwhile, another study published in the Journal of Diabetes Research conducted a study on women with type 2 diabetes. The researchers found that following a keto diet for 90 days could significantly reduce hemoglobin A1C levels. This is a measure of long-term blood sugar management.
3. Reducing the risk of heart disease
The keto diet is an eating pattern that increases your intake of healthy fats. This method can reduce the risk of heart disease by improving risk factors. For example, reducing blood pressure, body fat, and blood sugar
4. Reducing the intensity of Parkinson's symptoms
Parkinson's is a disorder of the nervous system that interferes with the body's ability to control balance and movement. One of the symptoms, namely the slow movement of the body,
Parkinson's disease. A study published in PubMed Central found that the keto diet can help improve symptoms of Parkinson's disease. Even so, more research is needed regarding these benefits.
5. Other health benefits
The keto diet can actually help treat various medical conditions, such as:
Cancer. Currently, diet is also being explored as an adjunctive treatment for cancer, as it may help slow tumor growth.Alzheimer's disease. The keto diet is known to help reduce the symptoms of Alzheimer's disease and slow its progression. Epilepsy. Research shows that the keto diet can also reduce seizures in children with epilepsy.
polycystic ovary syndrome. The keto diet can help reduce insulin levels, which may play a role in polycystic ovary syndrome.
Further research is still needed to find out the benefits of the keto diet for the above medical conditions. The best step is always to discuss the best treatment with the concerned doctor.
Foods Consumed During the Keto Diet
To go on the keto diet, there are conditions that must be met, namely having to include fat in every meal. However, the ratio between fat, carbohydrates, and protein for each person can be different because of different needs. Therefore, always talk to your doctor first before going on the keto diet.
Some healthy unsaturated fats are allowed on the keto diet, such as:
Nuts, such as almonds and walnuts
- Grains.
- Avocado.
- Know.
- Olive oil.
Meanwhile, some foods that can be consumed while on the keto diet are:
Meat: red meat, steak, ham, sausage, bacon, and chicken.
Fatty fish: salmon, tuna, and mackerel
- Egg.
- Butter.
Cheese: preferably unprocessed cheese such as cheddar or mozzarella.
Low-carb vegetables: leafy greens, tomatoes, onions, peppers, and the like
Seasonings: salt, pepper, and spices
Sample Keto Diet Menu for Beginners
In its application, the various keto diet menus that are consumed must contain high levels of fat and protein and low amounts of carbohydrates. If you are still confused, below are healthy foods for a keto diet menu:
1. Monday
On the first day, you can eat avocado, scrambled eggs, and lettuce for breakfast. For lunch, the keto diet menu that you can eat is spinach, mackerel, marinated tofu, and 3 tablespoons of brown rice. Continue for dinner using tempeh, sautéed pumpkin, and mackerel.
2. Tuesday
The keto diet menu the next day is fruit salad, yogurt, and boiled eggs for breakfast. You can also sprinkle whole grains as a topping, such as chia or quinoa seeds.
Continue for lunch with stir-fried tempeh and long beans, a few spoonfuls of white rice, and grilled chicken. For dinner, the menu is red-spiced chicken, lettuce, stir-fried tofu, and bean sprouts.
3. Wednesday
The keto diet menu on Wednesday is a mushroom and cheese omelette and orange juice for breakfast. Followed by stewed meat, vegetables, and brown rice for lunch. At night, you can eat bean sprouts, kale, and stewed meat.
4. Thursday
For breakfast, you can eat healthy foods in the form of sandwiches filled with lettuce, cheese, mushrooms, and meat. Followed by lunch with a salad containing pieces of chicken, eggs, tomatoes, and carrots. At night, you can eat stilted chicken, stir-fried broccoli, and squeezed oranges as drinks.
5. Friday
The keto diet menu for the next day is a broccoli and mushroom omelette for breakfast. In the afternoon, you can eat a vegetable salad topped with shrimp or fish, olive oil, orange juice, sesame seeds, and cheese. On the keto diet menu at night, you can eat stewed meat.
6. Saturday
On the next day, you can eat fried eggs and avocado. In the afternoon, grilled chicken breast covered with butter or olive oil and mustard greens For dinner, the menu is red tilapia with peppers and broccoli as fresh vegetables.
7. Sunday
The keto diet menu on Sundays is apples, scrambled eggs, and milk for breakfast. In the afternoon, stir-fry string beans, spiced tuna, and marinated tofu. At night, you can eat spinach and sunny-side-up eggs.
What are the prohibitions on the keto diet?
There are several types of foods that are taboo on the keto diet. Some of them:
Cereals. If you're on a diet, don't eat any kind of cereal, not even whole.Grains and nuts Some types of food, namely peas, beans, chickpeas, soybeans, lentils, or green beans
Fruits. Types include mangoes, bananas, grapes, apples, peaches, pears, pineapples, and papayas.
fine granulated sugar. Included in beverages such as cola, soda, artificial sweeteners, sugar, honey, and alcohol.
Snack. This type is high in preservatives and contains artificial sweeteners.
In addition to the several types of foods already mentioned, ketogenic participants must also avoid foods high in protein. In addition, they are not advised to eat acidic or alkaline foods.
How do I start a keto diet?
If you are a beginner, here are some tips on starting a keto diet:
1. Discipline in implementing it
The first step to starting the keto diet is discipline. Obey all regulations, including reducing your intake of carbohydrates and sugar. If you continue to consume carbohydrates and sugar, then the diet will not work. This is because fat in the body cannot be converted into energy.
2. Will I have the keto flu?
During the induction period, most diet participants will experience the keto flu. This condition is characterized by weakness and headaches. Disturbances that occur due to the body's adjusting to the loss of carbohydrates The body also begins to get used to burning fat as a source of energy.
3. Maintain body intake
Ketosis itself is a condition when the body lacks carbohydrates to be burned for energy. When experiencing ketosis, the kidneys will work harder to excrete more fluids and electrolytes. Therefore, make sure to consume enough sodium and potassium and drink plenty of water while on the keto diet.
4. Pay attention to medical history.
If you have high blood pressure, high cholesterol, diabetes, bile problems, or other chronic diseases, you should first discuss them with your doctor before starting the keto diet.
5. Write a food menu.
During the induction phase, you are advised to enter only 20 grams of carbohydrates into the body. As for fat intake, you can get it through beef, chicken, turkey, and steak, not processed foods such as sausages, nuggets, and meatballs.
6. Pay attention to protein intake.
Standard protein requirements are normally around 0.8 grams per kilogram of body weight. Meanwhile, in participants on the keto diet, the protein needed was higher. The amount ranges from 1.5 to 2 grams per kilogram of body weight.
Many people get confused between the keto and carb diets. Both are almost similar, but not the same. Click this article to find out the difference: "Similar but Not the Same: This is the Difference Between Carbo and Keto Diets".
7. Pay attention to calorie intake.
Apart from being high in protein, keto diet participants must also pay attention to calorie intake in the body. The amount ranges from 2,000 kilocalories with a composition of 55 to 60 percent fat from the total food consumed.
Intake should not exceed the recommended limit because it can increase fat stores in the body. As with protein, the body will store excess fat in the form of lipoproteins.
8. Don't eat starchy vegetables.
Next, don't eat starchy vegetables. Some types of intake need to be avoided, namely potatoes, corn, peas, pumpkin, and beans. This step aims to keep participants in a state of ketosis.
9. Often eat eggs
Eggs are one of the foods recommended for keto diet participants. These foods are high in protein and contain healthy fats that can support the weight loss process.
However, pay attention to how to process it. You can fry it in olive oil, which contains healthy fats. Apart from that, you can also boil it and use it as a topping for salads or sandwiches.
10. Cook your own food.
By cooking your own food, you will not consume carbohydrates excessively. You are free to limit and add to the recommended intake to support the success of the diet.
11. Know the side effects.
Side effects that are at risk of experiencing not only the keto flu You are also at risk of experiencing digestive disorders such as flatulence, constipation, and frequent farting. This problem is caused by a lack of fiber intake in the body.
12. Be patient to get the result.
During the first week, the body will experience unpleasant effects. For example, dizziness and weakness However, after that, you will start to see results within a few weeks. So be patient to get maximum results.
Before implementing a diet, you need to know the facts and myths associated with the ketogenic diet. Click on this article for more details.
Groups of People Who Should Not Be on the Keto Diet
Some groups of people who are not advised to follow the keto diet include:
1. People with cardiovascular risk
Ketosis is achieved by eating high-fat foods. This is dangerous for people with a history of cardiovascular disease. If done properly, this diet can have an impact on heart failure.
2. Pregnant women
Pregnant women who only eat certain foods are at risk for nutritional deficiencies that are useful for the growth and development of the fetus. Not only that, but this eating pattern can also make babies born with low weight.
3. People with indigestion
Ketogenic diets are low-fiber diets. This diet is not suitable for people with digestive disorders, such as irritable bowel syndrome (IBS). The impact is in the form of nutritional deficiencies and a decrease in quality of life.
4. People with osteoporosis risk
Ketogenic diets cause a decrease in bone mineral levels. This can increase the risk of osteoporosis, which triggers fractures, thereby reducing the quality of life of sufferers.
5. People with diabetes
Ketogenic diets can indeed help control blood sugar and insulin levels. However, this diet pattern is not suitable for people undergoing insulin treatment. Because ketogenic diets can cause a drastic decrease in blood sugar, which is fatal,
Side Effects of Undergoing the Keto Diet
The keto diet is generally safe for most healthy people. However, some people may experience some side effects at first as their bodies adapt. Some of the side effects of the keto diet are:
- Lack of energy.
- Poor mental function
- Sleep disorders.
- Nauseous.
- Digestion feels uncomfortable.
- decreased physical performance.
The above effects are temporary and may subside on their own over time. But if you stick to the keto diet in the long term, the negative effects can be:
- low protein in the blood.
- excess fat in the liver.
- Kidney stones.
- Micronutrient deficiency.
To prevent the side effects and risks listed above, you can try a low-carb diet regularly for the first few weeks. This will teach the body to burn more fat before you completely eliminate carbs.
The keto diet can also change the body's water and mineral balance, so try adding extra salt to food or taking mineral supplements. Also, talk to your doctor about your nutritional needs.
At the beginning of the keto diet, it is at least important to eat until you are full and avoid restricting calories too tightly. Usually, the keto diet allows you to lose weight without deliberately restricting calories.
So, after following and consuming the recommended food menu, is the keto diet effective for losing weight? You can find out about this on this page, "Is the Keto Diet Really Effective for Weight Loss?"
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Reference:
Everyday Health. Accessed 2023. 10 Steps Beginners Should Take Before Trying the Keto Diet
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