How To Start Keto Diet, How Does it Work, and What Foods To Eat – Maintaining weight is not only important for the good of your appearance, but also the health of your body. Maintaining weight helps lower the risk of diseases, such as heart disease, diabetes, blood pressure, and cancer risk.
That’s why not a few people try different ways to lose weight, which is one way is to have a diet.
Keto diet is one of the increasingly popular diet programs. There have been many success stories of people who managed to lose weight and achieve the ideal weight with this diet program. In addition, the benefits of keto diet are also not limited to helping to lose weight. In order to achieve weight targets while maintaining health, keto diet must certainly be done the right way.
Well, if you want to try a keto diet, you should really understand the right way to go on this diet. Let’s find out more about the keto diet.
Keto diet types – Keto diet for beginners
The keto diet is a low-carb and high-fat diet. This diet is done by reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrates makes the body enter a natural metabolic condition called ketosis, in which the body produces fat to be processed into energy.
There are several types of keto diets that can be lived, namely:
Standard keto diet
This is a low-carb, medium protein, and high-fat diet. This diet is done by consuming 75% of fat, 20% of protein, and only 5% of carbohydrates. This type of keto diet is most studied and recommended.
Cycling keto diet
This diet is done with 5 days of standard keto, and 2 days of high carbohydrates. This diet is more done by athletes or bodybuilders.
Target keto diet
This diet allows you to add carbohydrates to the food menu around the time of physical exercise. Usually this diet is carried out by athletes.
High protein keto diet
This diet is similar to a standard keto diet, but higher in protein. This is done by consuming 60% fat, 35% protein, and 5% carbohydrates.
Generally, the recommended keto diet options for beginners are a standard keto diet and a high protein keto diet. Keto diet becomes an effective way to lose weight and risk factors for disease. Based on research, in fact, the keto diet is far superior to the low-fat diets that are often recommended. In addition, this diet also keeps you full. People who went on a keto diet lost more weight than people who went on a low-fat diet.
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Benefits of a Keto Diet
Many people are evidence of the keto diet as an effective way to control epileptic seizures, now many other things are felt after going on a keto diet, ranging from losing weight, keeping blood sugar stable, helping to overcome the body’s cancer cells. Before knowing how to start keto diet, although there are still cons, some studies show the benefits of this keto diet:
- Reduce appetite
- Better sleep quality
- Effective weight loss
- Higher energy levels
- Increased emotional stability
- Improve heart health
- Improved liver health
- Lower blood sugar and insulin levels
- Reduce inflammation
- Sharper cognitive and mental abilities.
How Does a Ketogenic Diet Work?
A keto diet is a diet that is high in fat, moderate protein, and very low carb. The goal is how the body can switch from using glucose as energy, changing using glycogen, then using ketones as the main energy source. Ketones are molecules made when the body is not eating, or when glycogen deposits have run out. Ketones are produced from fats consumed as well as body fats that are burned for energy.
The process of changing from glucose and glycogen as fuel to ketone does not occur instantly. Everyone’s condition can be different.
Then, How To Start Keto Diet?
How To Start Keto Diet?
The simple principle is to keep your daily intake of 70% obtained from fat, then keep the consumption of carbohydrates including sugar about 5% only. When starting it takes between two to four days to limit carbohydrate consumption (20 to 50 grams per day) to be able to achieve a metabolic state called ketosis, in which the body uses ketone fuel.
What To Eat on A Keto Diet?
Ketogenic lifestyle to the maximum possible use of “real food” with high fat ratio, medium protein, and minimal Carbo. This will make you more likely to feel full for longer, calorie-dense, so the nutrients you need are less than your daily needs. Eating 1-2 times is enough.
You can choose breakfast or not. Intermittent fasting / fastosis / OCD program can help you get into ketosis condition faster. If normal weight or underweight can have a simple breakfast with 1-2 eggs with a little beef.
- Eat: Beef, goat, chicken, duck, fish, eggs, cheese and natural fats (coconut oil / VCO, cacao fat, olives).
- Vegetables: not the main food, but can consume a little fiber from green vegetables, mushrooms, cucumbers.
- Fruit: Of fruit can be limited consumption of avocados and coconuts.
- Drinks: Coffee, tea, water
- Snack: Some types of nuts can be consumed limited, jelly.
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Thank you very much for reading How To Start Keto Diet, How Does it Work, and What Foods To Eat, hopefully useful.
