A keto or ketogenic diet is a diet that implements
low-carbohydrate and high-fat eating patterns. Some studies that support this
method say the ketogenic diet can lose weight in a short time but still
increase energy. Some of the other benefits that can be gained through the keto
diet include preventing the risk of diabetes, cancer, epilepsy, and
Alzheimer's. So, how to design a keto diet menu for everyday?
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| keto diet |
As described above, the pattern of the Keto diet
focuses on the food menu which is high in fat and low in carbohydrates. If
normal fat consumption is limited to about 20-30% of daily need, a ketogenic
diet recommends a fat intake of up to 60-70%.
Carbohydrate food source intake is greatly reduced
to only 5% of the daily needs in general. Instead, carbohydrates are exchanged
for high-protein foods to adequately 20 percent of the body's needs.
This drastic reduction of carbohydrates makes the
body enter a phase called ketosis. The lack of carbohydrate intake makes the
body not produce blood sugar in sufficient quantities to be burned as energy.
Consequently, the body begins to break down fat stacks as a backup energy
source.
Food avoided in the keto diet
Here is a list of high carbohydrate foods that need
to be reduced or eliminated on the ketogenic diet:
- Sweet food: Soda, fruit juices, smoothies, cakes, ice creams, candies, etc.
- Grains or flour: wheat-based products, rice, pasta, cereals, etc.
- Fruit: All fruits, except for a small portion of fruit like strawberries.
- Beans or peas: peas, red beans, snap, etc.
- Vegetables and tuber roots: potatoes, sweet potato, carrot, etc.
- Low fat or diet products: These products often contain high carbohydrate.
- Some herbs or sauces: Many products contain sugar and unhealthy fats.
- Unhealthy fats: limit intake of processed vegetable oils, mayonnaise, etc.
- Alcohol
- Sugar-free diet: Contains high-artificial sugar levels, which can affect the ketone process
Recommended food in the keto diet
Here are the recommended high-fat foods in your
keto diet, namely:
- Meat: red meat, steak, ham, sausage, bacon, chicken and turkey
- Fatty Fish: Salmon, tuna, sardines, and mackerel.
- Egg
- Butter and cream
- Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
- Nuts and grains: almonds, walnuts, chia seeds, etc.
- Healthy oils: olive oil extra virgin oil, coconut oil, and avocado oil.
- Fruit: Avocado, strawberry
- Low carbohydrate vegetables: greens, tomatoes, onions, peppers, etc.
- Seasonings: You can use salt, pepper and various healthy herbs and spices.
- Full fat milk and full fat yogurt
- 90% dark chocolate
Designing a keto diet menu for everyday
The important thing to remember in preparing a keto
diet menu is the division between carbohydrates, proteins, and fat: 75% fat,
20% protein and 5% carbohydrate. It also uses which food guides should be
avoided and which are recommended.
Here's an optional keto diet menu You can practice
at home:
Menu 1
Breakfast: Black coffee without krimmer, sugar,
sweetener, milk (can be added coconut oil or butter/margarine; can also be
"sweetened" with ginger/ cinnamon/ vanilla/ chocolate powder).
This breakfast Menu contains 84 percent fat, 12
percent protein, and 2 percent carbohydrate.
Lunch: Grilled chicken breast with butter or olive
oil, season with garlic, pepper and salt, and other spices to taste.
From this menu you get 69 percent fat, 30 percent
protein, and 1 percent carbohydrate.
Dinner: Setup beef with tomatoes, grated cheese,
cream, scallion, butter.
The nutrition you get from this dinner is 73
percent fat, 23 percent protein, and 3 percent carbohydrate.
Menu 2
Breakfast: Milkshake or full fat milk
Lunch: Vegetable Salad added a little slice of
shrimp or fish, olive oil, lemon juice, mint leaves, paprika, sesame seeds and
cheese
Dinner: Vegetable Salad plus pieces of meat,
celery, paprika, tomato and cheese
Snack: avocado, apples, and a handful of nuts
Menu 3
Breakfast: Fatty meats such as beef or goat meat,
add eggs, tomatoes, paprika, celery and carrot
Lunch: Vegetable Salad, use lemon juice, mint
leaves, almonds, sesame seeds, lettuce, and mushrooms with olive oil (can be
added to chicken or shrimp breasts and sprinkles of cheese)
Dinner: Sea fish, asparagus, celery, spices,
shallots, garlic, scallion, cheese, lettuce, paprika and broccoli
Snack: Handful of nuts and strawberry fruit
Remember, you could design your own keto diet menu
by adhering to the principle of 75% fat, 20% protein and 5% carbohydrate.