The Keto diet or Ketogenic diet is a weight loss trend that is popular among health lovers. This article will take you to get to know healthy keto foods that you can make at home.
What is keto? Why eat keto?
The keto diet is a ketogenic diet, which emphasizes high fat, moderate protein and very little carbohydrate. In order for our body to extract energy from other parts to replace it, that is, to use the fat that has accumulated in the body.
Check yourself first to see if you are considered obese or not.
Let's all check our bodies to see if we are now considered obese or not. We need to calculate the body mass index (BMI). The BMI value is a value calculated from our body weight and height. The calculated BMI value is an indicator that we are too thin, proportionate, plump, or overweight and obese. In addition to the BMI value, it can tell us whether you are fat or thin. It can also be used to assess the risk of developing various serious diseases.
How many types of weight loss are there on keto?
1. Standard Ketogenic Diet (SKD)
Proportions of the SKD keto diet = 75% fat, 15-20% protein, 5-10% carbohydrates.
2. High-Protein Ketogenic Diet (HPKD)
HPKD keto diet proportions = 60-65% fat, 30% protein, 5-10% carbohydrates.
3. Cyclical Ketogenic Diet (CKD)
Proportions of the CKD keto diet = 75% fat, 15-20% protein, 5-10% carbohydrates. Eat keto for 5 days and stop eating for 2 days.
4.Targeted Ketogenic Diet (TKD)
TKD keto diet proportions = 65-70% fat, 20% protein, 10-15% carbohydrates.
What can you eat on Keto?
- Saturated fats such as animal fats, coconut oil, cheese, whipped cream, and cream cheese.
- Monounsaturated fats, such as olive oil, avocados, and nuts (almonds).
- Polyunsaturated fats such as salmon or fatty fish, any kind of meat. You can eat it.
- All types of green leafy vegetables, except vegetables with underground roots such as carrots and various potatoes.
- Products made from 100% milk such as cheese, real butter, cream cheese, except margarine (margarine).
- Sugar-free drinks
- Non-starchy noodles and rice such as konjac rice, konjac noodles, glass noodles
What should you not eat on keto?
-Processed foods such as sausages, meatballs, and pork sausages because they contain MSG.
- Food and drinks that contain sugar, such as soft drinks, bakery goods, as well as sauces or condiments.
- Fruits that are high in sugar such as bananas, mangoes, custard apples, and jackfruit.
- Alcoholic beverages Because it has carbohydrates
- Flour and rice foods (Choose to eat brown rice or konjac noodles instead.)
Who is Keto weight loss suitable for?
- People who are overweight, people with a BMI of 25 or more (BMI calculation)
- People have a normal body and want to lose weight.
- People who already have a large amount of body fat are more than 20% of men, more than 30% of women.
- People who want to restore the metabolism in the body
- People with type 2 diabetes (the pancreas can still produce some insulin)
- Keto diet is not suitable for anyone.
- People with BMI values below the standard, very thin (BMI values less than 18.5) (calculate BMI values)
- Pregnant women and postpartum mothers who must breastfeed.
- People with certain congenital diseases such as liver disease, kidney disease, and gallstones.
- People with diabetes who must inject insulin into their body.
- People who have had gastrointestinal surgery because they cannot digest fat properly.
- People who have acid reflux problems because they cannot eat high amounts of fat as this can cause symptoms to worsen.
Advantages of the keto diet
- Lose weight and feel less hungry.
- Breaks down fat because the body uses stored fat for energy.
- No need to starve yourself of fat, which is a food that many people like to eat.
- Helps relieve symptoms caused by certain diseases, such as reducing seizures.
Disadvantages of the keto diet
- Malnutrition due to dietary restriction of certain types of food
- In the early stages, the keto diet may cause side effects such as dizziness, lightheadedness, fatigue, brain fog, keto fever, etc.
- Too many limitations can cause discouragement.
- The digestive system and excretory system may be abnormal.
- People who used to eat keto and then stopped taking it. Weight will gain back quickly. or yo-yo effect
- Eating keto is not suitable for people who have problems burning fat.
Credit : https://amara-clinic.com/
https://www.thairath.co.th/
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