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The ketogenic diet or keto diet is a low-carb, high-fat diet. If normal fat intake is only 20-30 percent, the ketogenic diet recommends consuming up to 60-70 percent fat.
You can easily make your own keto menu, did you know? You can use the keto recipes below for an easy breakfast that is easy to make in no time. However, make sure to consult your doctor first before consuming this diet.
Essentially, you need to reduce carbs with every meal you eat. Here is a list of food ingredients you should cut back on when following the keto diet:
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Ketogenic Diet 101: A Detailed Beginner’s Guide https://www.healthline.com/nutrition/ketogenic-diet-101#section10 . Accessed 12/13/2017. Ketogenic menu and meal plan. https://www.livestrong.com/article/460061-ketogenic-menus-meal-plans/ . Accessed on 12/13/2017. 14 day keto diet plan. https://www.dietdoctor.com/low- carb/keto/diet-plan . Accessed 12/13/2017. Top Keto Breakfasts https://www.dietdoctor.com/low-carb/recipes/top-keto-breakfasts . Accessed 12/13/2017 .
3 Alternative Low Sugar Dessert Recipes for Eid 3 Vegan Ice Cream Recipes that are healthy and low in calories. Participating in a diet program is one way to try to create a more toned and slimmer body. Usually, people with fat and perfect bodies can lose weight in a number of ways.
The keto diet is a widely used dietary method that avoids consuming foods high in carbon hydrates and excessive sugar. and replace them with foods that contain healthy fats, protein, and other nutritious foods. This method of losing weight is often chosen among young people, considering that it is quite effective in losing excess body weight.
Even for those who follow this diet program regularly and consistently. Having a slimmer figure is not difficult. They can follow the diet without lacking energy for their daily activities. Moreover, this diet provides other benefits. to your health, such as preventing the risk of diabetes, epilepsy, cancer and other diseases
Keto French Toast Sticks Only 1.5 Net Carbs Per Serving!
For anyone who wants to eat the keto diet to lose weight quickly and consistently. Therefore, there are several guidelines that you need to follow in this diet program. Especially in the matter of food menus that can be safely consumed every day. Here is a ketogenic diet menu for beginners that is safe to consume:
As described above This type of diet focuses on foods that are rich in protein, healthy fats, and also rich in nutrients. In the event that a person follows a ketogenic diet, they must reduce foods that contain carbon hydrates and sugar. One of which is the rice you consume every day.
The decrease in carbohydrate intake is called the ketosis phase. By consuming carbohydrates which the body actually needs to produce energy. will be replaced with foods that are high in protein and good fats In this process, the body does not produce blood sugar, which is used as the main source of energy, and it breaks down fat as a secondary energy source in the body.
If you limit your intake of good fats to only about 20 – 30% every day, then in this ketogenic diet. Fat intake increases to 60 – 70% of optimum requirements. The carbon hydrate demand will then be reduced to 5% of the normal demand. People who eat this type of diet can eat protein-rich foods as their daily energy source.
Keto Chicken Cordon Bleu
Here are several protein and high-fat foods that people on a ketogenic diet can consume:
The most important thing in this diet program is how you divide the portions of each meal. For example, 20% protein, healthy fats, and carbohydrates are divided between 20% protein, 75% healthy fats, and the remaining 5% for carbohydrates.
To make it easier to choose healthy menus that can be consumed safely every day. Here are some ketogenic diet menu options that you can follow at home every day:
Breakfast: You can drink tea or coffee without sugar. Or add butter Coconut oil, ginger powder, chocolate, or cinnamon are fine.
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Lunch: You can eat chicken breast seasoned with salt, pepper, butter, garlic. From this lunch you will get 69% fat, 30% protein and 1% carbohydrates.
Dinner: It can be beef soup with the addition of tomatoes, butter, cheese, seasoned with salt, garlic and pepper. From this lunch you will get 73% fat, 23% protein, and 3% carbohydrates.
Lunch: You can eat salad with tuna or shrimp mixed with olive oil, lemon juice, cheese, sesame seeds.
Dinner: You can eat salad with meat, peppers, tomatoes, celery leaves and cheese. Meanwhile for snacks You can eat apples, avocados, strawberries, or foam made from nuts.
Berkas:menu Debm Diet Keto.jpg
Lunch: You can have a salad with tuna or shrimp mixed with olive oil, lemon juice, cheese, sesame seeds. You can also use chicken breast pieces or shrimp pieces.
Dinner: You can eat fresh sea fish, cheese, lettuce, peppers, tomatoes, onions and garlic at the same time. for snacks You can eat apples, avocados, strawberries, or foam made from nuts.
But for those who have a high daily routine and do not have time to prepare a keto menu while losing weight. You can use healthy catering services (* various sources) The keto diet recommends that you eat foods that are high in fat plus protein but low in carbohydrates. This weight loss method is believed to have many health benefits. It’s not just about burning fat. In fact, many doctors recommend the keto diet to help prevent and control diabetes.
The main goal of this weight loss method is to put the body into ketosis. When entering the ketosis phase The body uses fat as a source of energy. Read this article for references for keto diet menus. Especially for beginners
Homemade Keto Coffee Creamer
The recommended number of calories for this type of diet is approximately 2000 kilocalories per day. which is divided into:
The ketogenic diet focuses on weight loss and has gained popularity among the public because it is considered effective. Still, there are many pros and cons regarding the effects of this diet on weight loss.
When a person eats less than 50 grams of carbohydrates every day, the body will run out of fuel in the form of blood sugar within 3-4 days.
The body then metabolizes protein and fat and converts them into energy. This condition is called ketosis. This contributes to weight loss when eating the keto diet.
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Research has found that there are 3 benefits that can be gained from the keto diet: helping to manage type 2 diabetes, treating epilepsy. and weight loss
But there is one thing that must be considered for diabetes sufferers. The foods you consume are high in both saturated and unsaturated fats. Consuming too much saturated fat is not good for health.
However, more studies and research are still needed on the role of the keto diet in treating these diseases. Therefore, you should consult your doctor or nutritionist before starting the keto diet. Especially for people with type 1 diabetes.
In the first 3 – 6 months, the keto diet can help you lose more weight than any other diet. This may be due to the process of converting fat into energy, which requires more calories than carbohydrates. Additionally, research shows that a keto diet is recommended over a low-fat diet.
Keto Diet Menu 🥚🍳
The keto diet is said to help prevent acne and slow the growth of cancer cells. Including inhibiting inflammation of gout.
No diet method is risk-free. Including keto. Some of the risks that can occur when following the keto diet include:
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