How to make keto diet healthy
How to make keto diet healthy ? Be attracted to keto diet’s rapid weight loss. But afraid of its side effects . Take these 7 suggestions .
So what is the ketogenic diet?
The keto diet (keto) is a diet that is high in fat, low in carbohydrates, and moderate in protein.
The ketogenic diet has benefits for many people, including those with neurological disorders (such as epilepsy), certain cancers, type 2 diabetes, and even those interested in losing weight.
Before you start a ketogenic diet, you need to be aware of its side effects, dangers, and health risks!
The ketogenic diet is based on the concept of using fat as energy, rather than the normal physiological process of using glucose (or sugar) as energy.
A byproduct of harnessing fat for energy is the ketone body (ketone body for short), which is an alternative fuel source for the brain.
When you maintain a constant state of using fat for energy, this is called nutritional ketosis.
7 Keys to make keto diet healthy
- Limit carbohydrates to 50 grams per day
The key to following a ketogenic diet is to consume 50 grams or less of carbohydrates per day.
This means that the main source of carbohydrate intake will come from fresh fruits and vegetables (not grains, breads, candy, etc.).
The next question is, how many carbohydrates are there in the fruits and vegetables we like to eat?
For example, a cup of berries contains 15 grams of carbohydrates, and a cup of raw vegetables (such as carrots, cucumbers, lettuce, green peppers, brussels sprouts, green leafy vegetables) contains 5 grams of carbohydrates.
You’ve probably heard of net carbs. What does that mean?
Net carbs are carbohydrates that really raise blood sugar.
They are calculated by subtracting grams of fiber from the total grams of carbohydrates in the food.
This is because fiber (strictly speaking, a carbohydrate) cannot be digested by the body and therefore does not cause an increase in blood sugar and the resulting insulin secretion.
Net Carb = Total Carb (g) – Fiber (g) – Sugar Alcohol (g)
Remember, to achieve optimal ketosis and related health benefits (including weight loss), limit your total net carbs per day to 50 grams or less.
Use sugar alcohols with caution
Sugar alcohols are molecules that can increase the sweetness of food, but not the sugar molecules that our bodies use to provide energy.
Sugar alcohols are either partially digested or cannot be digested by the body, so they can usually be subtracted from the total number of carbohydrates to get net carbs.
However, there are some sugar alcohols that do raise blood sugar and need to be counted in total carbohydrates.
Sugar alcohols that can be subtracted from carbohydrates include:
Erythritol
xylitol
mannitol
Lactitol
Sugar alcohols that cannot be subtracted from total carbohydrates include:
Maltitol
sorbitol
Life sugar
- Eat plenty of healthy fats
The body uses fat as energy instead of glucose as energy while following a ketogenic diet.
Because the ketogenic diet requires a lot of fat, it’s important to get most of it from healthy fats, such as monounsaturated and polyunsaturated fats.
These fats can promote overall heart health by reducing your risk of heart disease and stroke.
You want to limit your intake of saturated and trans fats because they increase your risk of heart disease and other related diseases.
Increase the intake of monounsaturated and polyunsaturated fats from the following foods:
Monounsaturated fats:
olive oil
Avocado oil
peanut oil
sesame oil
safflower oil
avocado
peanut butter
Many nuts and seeds
Polyunsaturated fats:
soybean oil
corn oil
sunflower oil
bean curd
soybean
walnut
Sunflower seeds
Saturated fat:
Coconut oil / coconut butter
palm oil
palm kernel oil
butter
cheese
Animal fats
Lard and cream (e.g. cream cheese)
Beef
- Eat more non-starchy vegetables
Include a wide variety of non-starchy vegetables in your diet. Here are the starchy vegetables you should stay away from:
potato
Winter pumpkin (winter walnut, acorn, pasta, pumpkin)
corn
pea
bean
The remaining vegetables not listed above will be classified as non-starchy.
This means they don’t contribute much to your daily carbohydrate intake.
These vegetables include:
Cucumber
carrot
lettuce
asparagus
Brussels sprouts
broccoli
cauliflower
celery
eggplant
Green beans
jicama
mushroom
onions
okra
turnip
chili pepper
courgette
pea.
All of these foods can be consumed without increasing blood sugar.
Plus, these starch-free vegetables are an excellent source of fiber that helps keep your gastrointestinal system running!Select the right vegetables can make keto diet healthy
- Consume protein in moderation
Protein is the main ingredient in a balanced diet.
But it’s important to consume the right amount of protein in the ketogenic diet because if you consume more protein than your body needs, the protein is converted into glucose.
The average person should consume protein at the recommended daily intake of 0.8 g/kg body weight.
This will help ensure that you are getting enough protein to continue the basic functions of the body, and also that protein is not over-ingested, which converts it into glucose for energy.
- Try intermittent fasting with ketones
Fasting can help maintain a state of ketosis because fasting utilizes the energy stored by the body.
Intermittent fasting refers to a fixed period of time (such as > 8 hours) during which you do not let your body eat to force the body to use stored fat for energy.
A typical daily intermittent fasting plan consists of 8-10 hours of eating time, with the rest of the time fasting.
Intermittent fasting can reduce weight, improve brain function, and increase energy.
Water can be consumed while fasting and is actually encouraged during fasting, but all other foods and drinks need to be limited to non-fasting times, just like the outline of your daily fasting window.
- Plan your meals in advance
When following the ketogenic diet, we emphasize that planning is necessary.
Have you ever felt like you could eat almost anything because you were so hungry?
That’s exactly what we want to avoid, especially when following the ketogenic diet.
This is because it’s so easy to get your body out of ketosis and just a quick “snack” that you crave so much.
Planning your meals and snacks well in advance is essential to staying in a ketosis state and using fat for energy.
Following this recipe with family members or friends can help you develop a ketogenic diet plan that will help you achieve your weight loss goals.
- How to Overcome the “Ketogenic Flu”
“Ketogenic flu” is a series of symptoms that appear in the first few weeks of starting a ketogenic diet.
The most common symptoms of “keto flu” include headache, fatigue, nausea, dizziness, gastrointestinal discomfort, and brain fog.
These symptoms usually last 1-4 weeks.
So how do you overcome the “ketogenic flu”?”
The main factors that help overcome the “ketogenic flu” are staying hydrated and replenishing the body with enough electrolytes.
In addition, supplementation with medium chain triglyceride (MCT) oil has been shown to improve the adaptation to ketosis in individuals who start a ketogenic diet.
What is not allowed in the ketogenic diet?
When on a ketogenic diet, the main thing to know is to limit processed foods such as granola rolls, bread, pasta, rice, candy, sauces, biscuits, biscuits, ice cream, sodas, etc.
It’s a very low-carb diet, and your body doesn’t maintain ketosis because of the carbohydrates in processed foods.
The ketogenic diet doesn’t allow sugary drinks because they immediately raise blood sugar and free your body from ketosis, which you work hard to achieve.
Alcohol (such as wine and beer) is not allowed in the ketogenic diet because it contains carbohydrates and can also significantly raise blood sugar.
How do I start a ketogenic diet?
The first step to starting a ketogenic diet is to throw away all processed foods in your pantry/refrigerator. This will help to eliminate the temptation of “deception”.
The next step is to plan your meal and snacks for the week in advance.
Start this high-fat diet with the support of your family or people you live with! Remember, make sure you get enough fat from your diet, for example
Should I start a ketogenic diet?
We know that a ketogenic diet can actually be beneficial in lowering total cholesterol and improving overall heart health.
Whatever your reason for starting a ketogenic diet, you should seek medical advice from your healthcare provider to assess your risk before starting this diet. Make keto diet healthy
