How is Ketogenic Diet Plan for beginners like you? There are so many dietary methods to lose weight. For those of you who are confused about choosing which method, try the ketogenic diet. This diet is popular among people. With the high fat intake and low carbohydrates make weight loss faster than other methods. Then what exactly is this ketogenic diet?
Why You Should Have A Ketogenic Diet Plan
The answer is of course because it is effective to lose weight quickly. This ketogenic diet plan prioritizes high fat intake, medium protein, and low carbohydrates inadequate daily calories. The proportions range from 75% fat, 20% protein, and 5% carbohydrates. Why fat? Is not eating lots of fat will make weight gain? Most people do have that kind of thinking. But in keto diet, it no longer applies. Eating large amounts of fat will actually help you lose weight. How come?
Solid fat will be calories. Therefore, when you consume fat, you will feel full longer and decreased appetite. In addition, the insufficient number of incoming carbohydrates changes the way the body generates energy. Fats that enter the body will not be dumped but used as fuel to build energy.
In addition to losing weight, another benefit of this ketogenic diet is to treat some diseases such as epilepsy, heart disease, brain injury, acne, cancer, polycystic ovary syndrome (PCOS), Alzheimer’s, Parkinson’s and diabetes. Then, how to go about this ketogenic diet?
Here’s How To Get Your Ketogenic Diet Plan
Here is what you should do if you want to follow the ketogenic diet plan correctly. The success of this diet can be seen from weight loss. If your weight does not go down, there could be something wrong with your diet or you have not understood well how the diet works.
- Reduce consumption of carbohydrates
The level of restriction of carbohydrate intake on each person to enter ketosis conditions is not the same. But usually, carbohydrate intake is not more than 20-50 grams per day. Low intake of carbohydrates increases ketone levels and encourages the body to enter ketosis conditions.
- Consume lots of healthy fats
Fat is the most important dietary intake in keto diet. Fill 75% of your daily calories by consuming healthy fats. In keto diet, the incoming fat will not be dumped but will be used as fuel to produce energy for the body. Choose healthy fats that come from plants and animals, such as meat, cheese, nuts, or avocados.
- Coconut oil consumption
Coconut oil contains medium-chain fatty triglycerides (MCTs) that can bring the body into a ketosis condition quickly. Coconut oil can be absorbed and brought directly to the liver quickly. This makes the MCTs fat readily available to produce energy or converted into ketones.
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- Exercise regularly
Not only keto diet, even other diets would encourage regular exercise in it. When exercising, the body will actively spend glycogen so the body will quickly reach ketosis conditions. Do sports at least 5 times a week to help weight loss more quickly and effectively.
- Enough protein intake
Although you have to consume a lot of fat, do not forget also the need for protein. Although not as much fat, your body still needs protein intake as much as 20% of daily calories. If it is lacking, your body will lose muscle mass. And if more, the body will convert the protein into fat and sugar so that it will inhibit the production of ketones.
- Drink a lot of water
Drink three times more water than you drink before you go on a keto diet. Drinking a lot of water can help control the level of hunger while undergoing this diet.
- Replace a snack with a fatty snack
Running keto diet does not forbid you from snacking. Snacking is okay, as long as you replace your snack with high-fat snacks such as beans or cheese. This kind of snack will help you lose weight fast.
- Choosing the right menu
You should be careful in choosing a diet for the ketogenic diet. Remember always that this diet prioritizes fat intake as much as 75%, protein 20, and 5% carbohydrate. The recommended diet items are from fat (MCT oil, olive oil, linseed oil, macadamia, butter, lard, chicken fat), protein (meat, poultry, egg yolks, fish), green vegetables, fruit avocados and berries, spices (apple vinegar, uncooked mustard, spicy sauce, spices), water, unsweetened coffee and tea.
How easy is not this ketogenic diet? You can also seek advice from a nutritionist in the Ketogenic Diet Plan. Recognize the method of diet that is suitable for your body and live regularly in order to get maximum results. Congratulations on dieting!
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