How to Do Keto Diet Properly?

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keto diet plan

Keto diet is a diet that is done by applying a diet low in carbohydrates and high in fat. Keto diet is increasingly popular since it could help losing weight instantly. However, keto diet is also controversial, because if it is not done properly, it might endanger health.

In order to achieve the benefits of rapid weight loss from the keto diet, you should first know the various things about the keto diet including how to undergo and the risks. With enough information about the keto diet, you will also be able to understand and take into account whether this type of diet matches your body condition and physical abilities.

What is Keto Diet?

Keto diet is almost similar to Atkins diet and a low carbohydrate diet that reduces carbohydrate consumption and increases fat consumption, with moderate amounts of protein intake.

The purpose of consuming high amounts of fat in keto diet is so that the body reaches ketosis condition. Under that condition, the body will burn fat as the main energy source. Fat will also be converted into ketones in the liver, thus providing an energy supply for the brain.

Ketosis is actually a mild condition of ketoacidosis, a dangerous condition that often occurs in people with type 1 diabetes. Although there are still many pros and cons to this diet, several studies have shown that keto diet is safe and effective to do. Especially for people who are overweight or obese. As long as it is carried out within a certain time limit and under the doctor’s supervision. Until now, the benefits and effects of the keto diet on the body are still being studied.

The Benefits of Keto Diet

Before being used to lose weight. Actually a keto diet is recommended as a way to help overcome several types of diseases. Such as to reduce the frequency of seizures in children with epilepsy who are not managed with drugs.

Some conditions that benefit from the keto diet, such as:

1Control blood sugar in type 2 diabetics

For type 2 diabetics, keto diet is the recommended as long as the fat consumed is healthy fat. For example fats derived from salmon, beans and avocados. Low intake of carbohydrates is considered effective in reducing blood sugar levels. To monitor the safety of the keto diet in diabetics, it is recommended that patients routinely check blood sugar levels every day. Don’t let your blood sugar levels get too low. Testing for ketone levels also needs to be done to avoid ketoacidosis.

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2Relieve symptoms of epilepsy in children

A nutritionist revealed that the keto diet can relieve symptoms of epilepsy in children. This diet is very effective, especially for children with epilepsy symptoms that are difficult to treat with regular treatment. A study examined 150 children with epilepsy showed that after undergoing a keto diet for one year, half of the children experienced a decrease in seizure frequency of 50%.

3Reducing the Risk of Heart Disease

Keto diet that is conducted by consuming more healthy fats likely to reduce the risk of heart disease. This is presumably because the keto diet lowers insulin levels so that cholesterol production in the body also decreases. This condition will reduce the risk of heart disease and high blood pressure.

4Reducing the Risk of Nervous System Disorders

Besides epilepsy, the keto diet is also likely to have benefits to help deal with nervous system disorders such as Alzheimer’s, sleep disorders, and Parkinson’s disease. This is allegedly due to the ketones produced by the body to break down fat into energy, so that it can protect brain cells from damage.

The keto diet can also provide several other benefits, such as reducing acne, helping to treat PCOS (Polycystic Ovary Syndrome), and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation in gout. Therefore, many health practitioners provide keto diet recommendations, but of course they must be done in the right way.

How to Do Keto Diet Properly?

For those of you who are interested in a keto diet, you have to be willing to reduce carbohydrate consumption every day in large enough quantities. The standard keto diet (standard ketogenic diet) is a diet with 75% fat consumption, 20% protein consumption, and 5% carbohydrate consumption.

While a high protein keto diet (high-protein ketogenic diet) has more protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there is also another type of keto diet that is more commonly performed by athletes or bodybuilders, namely cyclical ketogenic diet (CKD) and targeted ketogenic diets.

So, what foods are avoided and recommended in the keto diet? Fat-rich foods recommended in the keto diet are:

  • Eggs, especially those containing omega 3.
  • Meat, chicken, turkey, sausages, steaks and other meat products.
  • Tuna, salmon, mackerel.
  • Cream, butter and cheese.
  • Green vegetables, tomatoes, onions, chili and other vegetables that are low in carbohydrates.
  • Nuts and seeds, such as almonds, sesame seeds, chia and pumpkin seeds.
  • Avocados, both consumed directly and in the form of cooking.
  • Olive oil, avocado oil or coconut oil.
  • Salt, pepper and various natural spices.
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Meanwhile, the types of carbohydrates that are avoided, such as:

  • Rice, pasta, cereals and wheat products.
  • Nuts and seeds.
  • Tubes, such as sweet potatoes, potatoes, carrots.
  • Sweet foods or drinks, such as candy, ice cream, cake, fruit juice and soda.
  • Unhealthy fats from vegetable oil or mayonnaise.
  • Beverages containing alcohol.

Keto diet is recommended to be done in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) as limited to reducing body fat and improving health, to be followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is carried out in the long term.

The Risks of Keto Diet

Some risks that might occur, if you go on a long-term keto diet:

  • Lack of healthy carbohydrate intake, such as fruits, whole grains, nuts, seeds, and carbohydrate-rich vegetables.
  • Losing the benefits of vitamins and minerals that the body needs.
  • Kidney disorders, if protein consumption exceeds the recommended portion continuously in the long term.
  • Increased risk of ketoacidosis.

Keep in mind, when you go on a keto diet, initially you may experience several complaints. This is known as “keto-flu“, which appears during the adjustment process. Some complaints that might arise are:

  • The body feels weak
  • Restless
  • Hard to sleep
  • Nausea
  • Annoying hunger
  • Decreased concentration ability

Consider the various benefits and risks of the keto diet, before doing so. Don’t just be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis.

Basically, whatever diet you do. It will not always give the same results to each person. So that adjusting the type of diet with conditions, needs and abilities of the body is highly recommended. If necessary, consult a doctor or nutritionist, before undergoing the keto diet.

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