Have you ever failed to run a diet program?
Asbabsehat Ketogenic diet is a low-carb, high-fat diet that has a lot in common with the Atkins and low-carb diet. This involves drastically reducing carbohydrate intake and replacing it with fat. Reducing carbohydrates puts the body into a metabolic state called ketosis. When this happens, the body becomes very efficient at burning fat for energy.
If you want to try an alternative lifestyle that keeps your body and of course emotions in control, the ketogenic style may be the answer. Diet The ketogenic diet, also known as the “keto diet”, was an old diet, but now it’s becoming
very popular. “The ketogenic diet may seem like just avoiding sugar, but in fact, the real pattern is high-fat consumption and avoidance of various types of carbohydrates that trigger high glucose in the blood.
Read also :
- What is a Low Carbohydrate Diet and What Are Its Methods?
- Get to know the Fasting Diet (Intermittent Fasting) and its Advantages
- Why are Fruits and Vegetables Good for Our Health?
So that The hope is that you get 70-75% of daily calories from fat, 20% from protein, and 5% from carbohydrates. Other low-carb diets such as Paleo, Atkin, and many more others you can feel the benefits. Strictly limiting rice intake, bread, noodles, sugar, flour, and refined carbohydrates will lower the risk of type 2 diabetes
and reduce the risk of heart disease.
- Uniquely in this keto diet, you no longer need to count calories.
- No need to buy special products like pills or shakes.
- No need for special therapy.
- Just set meal only!
Curious to know more?
Let’s learn everything you need to know about the ketogenic diet, including
evidence of the latest research to make it easier to decide whether this method is right
to achieve your goals.
The working principle of the ketogenic diet
Lots of low-carb and high-fat (LCHF: Low Carb High Fat) diets
the flow. The principle is that every cell in our body can use two
sources of fuel, glucose (sugar) and ketones (fat). The goal of the keto diet is
to limit carbohydrates so that the body can switch to using fat as a source of energy
main fuel. Consumption of foods high in fat and avoiding carbohydrates will
put your body in a ketone metabolism called ketosis.
You must be asking: Is eating fat good?
All the latest science has revealed and shown that fat is good. Fat and protein are essential for the body. You need to minimize your intake of sugar and carbohydrates that trigger glucose in the blood. When there is glucose, the body
will use glucose (fat storage), when there is no glucose, the body will use ketones (fat burners)
The Keto Diet Can You Eat Anything?
“Ketogenic lifestyle as much as possible using “real food” with a ratio of high fat, medium protein, and low carb. This will make you inclined to feel full longer, calorie-dense, so you need more of the nutrients you need
little of the daily requirement. Eating 1-2x is enough.
You can choose breakfast or not. Intermittent fasting / fastosis / OCD program can help you get into ketosis faster. If normal weight or underweight can have a simple breakfast with 1-2 eggs with a little beef.
:Beef, goat, chicken, duck, fish, eggs, cheese, and natural fats (coconut oil / VCO, cacao fat, olive).
: not the main food, but can consume a little fiber from green vegetables, mushrooms, cucumbers.
: For fruit can be limited consumption of avocado and coconut.
: Coffee, tea, water
: Some types of nuts can be consumed in a limited way, jelly
What Should You Avoid?
All types of rice, wheat, sugar, starchy foods, and starches (potatoes,
cassava, corn). Sweet fruits such as bananas, mangoes, and pineapples avoid first. All kinds
Packaged drinks should be avoided because they contain very high sugar.
Eat when you are hungry, stop before you are full.
You don’t have to count calories or weigh your food. Forget
all kinds of low-fat foods. When you avoid sugar and carbs, the levels of
your blood sugar are stable and insulin, the fat-storing hormone, will not be released. This matter
increases fat burning and makes you feel fuller.
Make a low-carb menu
indeed quite challenging in a world full of
this sugar. But it will be simple by following the “2 weeks Keto Challenge”. program, menus, shopping lists you can get FREE!
Shopping List and Ketogenic Menu Recipes
For shopping lists, you can also download and print: The multiple Keto Guide Recipes that you can try can be seen in Keto Recipes Nutritional guide for various types food, identify the content of carbohydrates, protein and fat can be checked at Nutrition Guide Keto Menu Recipe for 14 days, complete with a shopping list, the easy cooking method
you can try it yourself at home’
Keto Diet For Special Conditions
For some people, you can go straight to the ketogenic diet. But in some
cases you should make sure you also need extra preparation or adaptation:
a) The use of drugs for diabetes, for example, insulin
b) Use of hypertension medication?
c) Pregnant and lactating conditions?
d) Therapy for cysts and cancer?
Ketogenic Diet Guide Videos
To see some short videos about starting a healthy happy program with
ketogenic. Accompanied by experiences and case studies. Please check directly at
My own experience:
Oh yeah, I’ll just add..my experience with this keto diet, since early 2018
then until now, my initial weight was 115 kg and my stomach circumference was 125 cm, now my weight is
I’m 94 kg and my stomach circumference is 95 cm. I’m targeting my weight can
down again to the range (75 – 80) Kg
Morning: Eat a piece of chicken, chayote, and water
Lunch: Big meal, free fat, like skin, beef, etc plus cucumber
Evening: Eat fish and vegetables.
Fruit: Avocado and Grape
Drinks: water and green tea.
Hopefully, friends can be interested.. save money, right. it’s not expensive, the important thing is to hold on
just hungry, OK…good luck…! Hello Keto..!