Not only to make your appearance look more beautiful but maintaining your weight is also important for the health of your body. By maintaining a balanced bodyweight, you can reduce the risk of various diseases, such as heart disease, diabetes, blood pressure, and cancer.
For this reason, not a few people have tried various ways to lose weight. Such as doing the keto diet. You can also see keto antes and despues fotos.
Context
- Why Keto Diet?
- Introduction
- Keto Diet Tips
- Reducing Carbo Intake
- Add Coconut Oil to the Keto Diet Menu
- Increase Exercise
- Consider the Protein Intake
- Discipline
- Prepare for the Keto Flu
- Increase your intake of minerals and body fluids
- Pay attention to health conditions
- Prepare a plan after undergoing the keto diet
- Do the Keto Diet with Care
- Conclusion
Why Keto Diet?
One of the reasons that make the keto diet interesting to try is because the diet method offers a diet that is not torturous, you just need to limit the intake of carbohydrates. Still, to make this keto diet success you need to do it properly. That is why we make this article for you to learn a lot more about the keto diet.
Introduction
If you are trying the keto diet for the first time, you must first undergo the induction phase. The first or introduction phase is the fasting phase as is done on the OCD diet. You have to stop eating at 8 in the evening and can only eat again at 12 noon the next day.
This introduction phase is carried out for 7 days, and after that, you will undergo a consolidation phase and a maintenance phase. You can follow our tips to get the best keto diet result, and you can also ask us some questions regarding this.
Keto Diet Tips
1. Reducing Carbo Intake
Normally, the body's cells will use glucose or sugar as metabolic fuel. This will then relieve the symptoms of diabetes that you feel. To check and maintain the safety of the keto diet in diabetics, we'll highly recommend that sufferers should have checked their blood sugar levels every day.
2. Add Coconut Oil to the Keto Diet Menu
Unlike other fats, MCTs can be absorbed quickly and carried directly to the liver. When adding coconut oil to your menu, it's recommending to do it slowly and don't put it directly in high amounts.
The body uses them as a source of gaining quick energy or change them into ketones. The advantages of Ketones are so powerful. they're good for the brain, and they can also be used to treat different diseases like Alzheimer's, epilepsy, etc.
The benefits of VCO oil felt by keto dieters can reduce the rate of seizures in children with epilepsy, even those who have not had success with various types of drugs. Reducing carbohydrate intake and increasing fat intake leads to increased concentrations of ketones (fat metabolism) in the blood.
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3. Increase Exercise
Like other types of diets, weight loss will be maximized when accompanied by increased physical activity or exercise. Unfortunately, not all types of exercise are suitable for people on a ketogenic diet. What is the reason?
Generally, the energy source used for exercise comes from burning carbohydrates quickly. People on the keto diet naturally have less carbohydrate intake, so that the energy produced is also very limited. This is the reason people on the keto diet need to choose the right type of exercise.
4. Consider the Protein Intake
In addition to fat consumption, protein intake must also be considered, not to be deficient. You can get protein intake from animal food ingredients such as meat, poultry, fish, seafood, eggs, and milk, or from plant foods such as tofu, tempeh, and nuts.
To achieve ketosis faster, you can do regular exercise at least three times a week, 30-60 minutes in one session. When these reserves run out, the body will be forced to use ketones as an energy source, thus creating ketosis.
Another way you can get to ketosis more quickly is to fast for a few hours. There is no need to fast for half a day, but 6-8 hours a day is sufficient. It would be better if you can monitor the ketosis level that has been reached by measuring the ketone level in the body which can be measured from breath, blood, or urine. With the right ketone levels according to the recommendations, the keto diet you are living will be more optimal and safer.
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5. Discipline
The keto diet must be carried out with discipline. You need to avoid all kinds of sugars and carbohydrates, it includes carbohydrates in noodles, flour, and potatoes. This principle applies as long as you are on a keto diet to reach a ketosis state.
If you remain 'stubborn' and continue to eat foods that contain carbohydrates, the ketosis condition will not be achieved, and the fat in your body will not be burned for energy. Hence, the diet will not work.
6. Prepare for the Keto Flu
In the first 7 - 10 days of the keto diet, you may feel headaches, lethargy, and lack of excitement, which is called the keto flu period. During this period or during this period, the body begins to make the transition. It burns fat as an energy source because it adjusts the loss of carbohydrate intake.
But it's okay, you don't need to worry. This period is quite common and will usually disappear after the body gets used to the diet on the keto diet.
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7. Increase your intake of minerals and body fluids
In ketosis, the kidneys will release more electrolytes and fluids. Therefore, during the keto diet, make sure you get enough sodium and potassium intake.
8. Pay attention to health conditions
The keto diet is not recommended for people who cannot eat high-fat foods, for example, people with high blood pressure and high cholesterol, who have a history of gallstone problems, gall bladder problems, diabetes, or other health problems are also advised to consult a doctor first before undergoing the keto diet.
9. Prepare a plan after undergoing the keto diet
The keto diet should not be done continuously, because this diet is a short-term diet. When you have reached the target for healthy body weight, prepare a healthy diet high in fiber consisting of consuming natural ingredients.
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10. Do the Keto Diet with Care
Initially, the keto diet, which was created in 1924, was not intended to lose weight, but to treat people with epilepsy. Although it was discovered that the keto diet is also beneficial for weight loss. The keto diet has been shown to lose more weight in the first 3-6 months when compared to those on a balanced diet. However, this keto diet can also cause some short-term side effects, such as muscle cramps, bad breath, changes in bowel patterns, flu symptoms, and weakness.
It is recommended that keto dieters always regularly consult a nutrition specialist, at least once a month. Besides, experts also do not recommend the practice of the keto diet as a long-term diet, because the safety of this keto diet cannot be guaranteed if it is done for more than two years. Based on the laws of body metabolism, the keto diet can cause disturbances in normal body metabolism if done in the long term. Research has also found that the mortality rate is highest in those who eat too little.
Conclusion
Broadly speaking, the main mistake in the keto diet is the choice of the type of fat consumed. Even though this diet relies on high-fat consumption, don't just choose fat. Generally, many people will eat all types of fatty foods regardless of whether the fat is good or not for the body.
In fact, the recommended fat intake on the keto diet is good and healthy fat. Examples of good fats for consumption include pure head oil (VCO), pure olive oil, fish fat, fat in avocados, and also fat from nuts. Instead, you need to avoid bad fats such as saturated and trans fats from fried foods, packaged meat, butter, or junk food.
Basically, the keto diet is a safe eating pattern and can be run as long as it is under the supervision of a nutritionist, and done in a measurable time.