what to eat in a ketogenic diet? You already know about this diet method, don’t you? The diet that is ‘rising’ in the community is a diet that regulates high fat intake, moderate protein, and low carbohydrates.
The diet that has existed since the early 1920s is proven to lose weight quickly, although initially this diet was created to treat seizures in epilepsy disease in addition, many benefits can also be obtained from this diet such as treating diabetes, heart disease, cancer, and some other dangerous diseases. What are the nutrients? and what are the foods that belong to those three nutrients? Let’s discuss.
But what to eat in a ketogenic diet? The goal is to bring the body into ketosis. Ketosis is a condition in which the body will use fat to produce ketones in the liver. This ketone will be used as fuel energy that will be distributed throughout the body and also the brain. Then, what to eat in ketogenic diet for the body to reach ketosis?
What to Eat in A Ketogenic Diet? Fat Is Important!
Fat is often misconstrued as food to be avoided because it triggers some dangerous diseases and causes obesity. Actually, there is no harm in thinking like that because some types of fats are harmful to the body. But, fat also exists that is needed by the body even has the benefits and essential elements that should not be missed. Lack of healthy fats even harmful to the health of the body.
There are four types of fat you need to know. Saturated fats, monosaturated fats, and polyunsaturated fats are healthy fats needed by the body (unless the processed polyunsaturated fats in butter are not good for consumption). While trans-fat is a type of fat that should be avoided because it is harmful to the health of the body.
Fat is also known as the lipid. Lipids have 2x more calories than protein or carbohydrates, so fat is a great source of energy. Fat contains 9 calories per gram and serves as energy to perform activities, protect vital organs, give effect to satiety, balance body temperature, regulate brain function and hormone production, and transportation including absorption of fat-soluble vitamins.
Bad-fat can put some disorders. They are included abnormalities in the liver and kidneys, decreased immune function, slowing growth rates, depression, and dryness of the skin. Some studies explain that fat is also important for the prevention of atherosclerosis, reducing the risk of heart disease and stroke, and symptoms associated with ulcerative colitis, menstrual pain, and joint pain.
Because it does not trigger the opening of the pyloric valve, the fat is processed longer in the stomach. In contrast to other nutrients that tend to be rapidly pushed into the intestines, fat is converted into glycerol, fatty acids and monoglycerides, smaller versions are absorbed into the bloodstream to be stored or performing its functions.
At least 75% of fat intake should be consumed during a ketogenic diet. This incoming fat will be used to produce ketones in the body. Some foods you can consume to get fat intake during keto diet include chicken skin, cow skin, chicken / beef liver, seafood, quail egg, egg yolks, butter / butter (not margarine), coconut milk, VCO (Virgin Coconut Oil) , coconut oil, olive oil, chicken / duck / poultry, meat, sesame oil, avocado oil, flaxseed oil, chased oil, macadamia oil, almond oil, fish oil (Omega 3), cheese (cheddar, parmesan, cottage, mozzarella), cream cheese, cooking cream, whipped cream, creamy cream, creme fraiche, full-fat yogurt, sour cream, olives, mascarpone, ricotta, macadamia nuts, shortening, almond milk) almonds, flaxseed, and chia seed.
Protein to build muscle
Did you know that protein is the most abundant nutrient in the body other than water? Proteins are chains of units called amino acids. Proteins that enter the body will be broken down into amino acids, absorbed in the small intestine, then rearranged and delivered in the bloodstream. Basically, the amino acid consists of two types, namely essential amino acids and not essential. Unfortunately, essential amino acids are not produced in the body so it must be obtained from food intake.
The protein contains four calories per gram and serves to replace old cells with new cells, build muscles, organs, blood, nails, hair, skin, and tissues. In addition, proteins also play an important role in hormones, antibodies, and the formation of enzymes. There are nine amino acids in the body and the remaining non-essential amino acids produced by the body but are not essential.
In keto diet, protein takes about 25% of daily calories. Too much protein consumption will inhibit the production of ketones and if too little will eliminate muscle mass of the body. For that, enough protein consumption alone, should not be less and should not be more. The sources of protein foods that can be consumed during keto diet include chicken, turkey, duck, beef, goat, pork, cheese, Greek yoghurt, cream and bone broth.
What to Eat in A Ketogenic Diet Stages 2
There are two types of carbohydrates present in the diet, which are simple carbohydrates and complex carbohydrates. Simple carbohydrates contain one or two types of sugar (fructose and galactose) and are easily digested by the body.
This type of carbohydrate is found in rice, bread, pasta, instant noodles. Complex carbohydrates contain three or more sugars in them called polysaccharides and last longer absorbed by the body. This type of carbohydrate is found in oatmeal, brown rice, potatoes, corn, quinoa.
Carbohydrates contain 4 calories per gram. Sugar and Carbohydrate intake into the body will be broken into glucose. Glucose is converted more quickly into energy. This energy will be distributed throughout the body, while the excess will be stored in glycogen in muscles and liver. And if still excessive too, it will be stored in the form of body fat by insulin. Too much glucose in the blood will be harmful to the body and trigger some dangerous diseases.
All red blood cells in the human body use glucose. This makes carbohydrates considered a source of energy no 1 in this modern era. The brain and nervous system also require glucose. But it turns out glucose should not be obtained from carbohydrates and sugar. The human body will also convert proteins and fats into glucose when there is no consumption of carbohydrates.
In keto diet, very few carbohydrates can be consumed, only 5% of the total daily calories. This is because the body must change the metabolic system from glucose to a ketone, so the carbohydrate intake should be limited. Remember yes, limited is not eliminated. Although only 5% but this carbohydrate is still needed for the body. Choose foods with the low glycemic indexes such as vegetables and fruits.
Vegetables that may be consumed are green vegetables. Avoid colorful vegetables such as carrots, eggplants or peppers as they contain quite high carbohydrates. Not all fruits can be consumed, only avocados and berries (strawberries, blackberries, raspberries, blueberries) are allowed. While to avoid is white rice, bread, starchy, sweet cakes, noodles, candies, doughnuts and much more. That’s because the food has a high carbohydrate content.
These three nutrients are referred to as macronutrients because of their important role in survival. In addition to macronutrients, do not forget to consume micronutrients such as vitamins, minerals, and organic acids that also have an important role in the body. How, after knowing what to eat in a ketogenic diet you are interested to try it? Going on the keto diet is one step towards a healthier life.