Want to lose weight fast? You can try the keto diet. The keto diet is a low-carb, high-fat diet. However, this diet can be risky for health if not implemented properly.
There are a variety of diet options, including the keto diet. In order to be safe for health and effective in losing weight, it is important to understand what the keto diet is and how to live it. Check out more information about the keto diet in this article.
What is the Keto Diet?
The essence of the keto diet is to limit carbohydrate intake and increase fat intake. The goal of this diet is to create a state of ketosis, in which the body burns fat to use it for energy. Fat is also converted into ketones in the liver to provide energy to the brain. Even though there are pros and cons, several studies have proven that the keto diet is safe and effective, especially for people with obesity. However, until now, further research is still needed to prove the effectiveness of the keto diet for the body.
Tips for Undergoing the Right Keto Diet
If you want to try the keto diet, you need to understand that you have to reduce your consumption of carbohydrates every day. The following are common ways for people on the keto diet:
- Standard keto diet. The diet consists of 10% carbohydrates, 20% protein, and 70% fat.
- High protein keto diet. The diet consists of 5% carbohydrates, 35% protein, and 60% fat.
There are also other keto diet methods that are commonly practiced by athletes, namely targeted ketogenic diet And cyclical ketogenic diet (CKD).
High-fat foods that are recommended for consumption on the keto diet, namely:
- Meat, such as chicken, steak, sausage, turkey and other meat products.
- Eggs with omega 3 content.
- Fish, such as mackerel, salmon and tuna.
- Cheese, butter and cream.
- Low-carb nuts and seeds, such as pumpkin seeds, chia, sesame seeds, and almonds.
- Green vegetables, chilies, onions, tomatoes and other low-carb vegetables.
- Avocado and avocado oil.
- Olive oil and coconut oil.
- Pepper, salt and other natural spices.
Meanwhile, high-carbohydrate foods that need to be avoided, namely:
- Nuts and seeds are high in carbohydrates.
- Rice, cereal and pasta.
- Foods or drinks high in sugar, such as ice cream, candy, soda, fruit juice and cake.
- Tubers, such as potatoes, sweet potatoes, and carrots.
- Alcoholic beverages.
- Unhealthy fats from mayonnaise or vegetable oil.
The keto diet can be applied according to your needs, namely the short term for 2-3 weeks, and the long term for 6-12 months. The goal of this diet is to reduce body fat levels and improve your health. Choose the duration of the diet according to your condition and ability for optimal results.
There are various types of diets according to your needs. However, not necessarily the results of the diet are the same for everyone, including the keto diet. Before starting the keto diet, make sure you understand the benefits, risks, and how to live it. Therefore, consult with your doctor to determine whether the keto diet is safe for your condition. If not, the doctor will recommend a diet according to your conditions, abilities and needs.
