Looking for a ketogenic diet plan pdf? Read this first! To do a diet requires a careful planning. Not only careful planning but our hearts and desires also need to be strengthened and strengthened so as not to stop in the middle of the road and make your efforts in vain.
Doing ketogenic diet is very hard for anyone because we are prohibited from consuming carbohydrates in large quantities, the source of energy we get is through fat. Here is a ketogenic diet plan pdf that you can do at home so you discipline to do it.
Ketogenic Diet Plan Pdf Guide
Before starting your diet, we should plan it clearly what you can and should not eat. The first stage you should do is measure your body size. Weigh your weight and height to see if you can go on a diet or not. Next, adjust the number of calories that come in your body. Use the calorie calculator available on the internet to ensure the right number of calories coming into your body. After that calculate how much fat, carbs, and protein you should eat according to your ideal weight. There are many ways to lose weight. Diet method was already much choice. But not all can lose weight in large quantities and quickly. No need to be confused, you can try this one diet method. A ketogenic diet is one of the diet methods that are popular and loved by the community. This diet offers quick and effective weight loss. In addition, you also do not need to consume drugs or supplements during this diet. So, what kind of ketogenic diet is it? How is a ketogenic diet plan pdf good to follow?
The ketogenic diet (or keto diet) is actually not a newly discovered diet method. This diet has been there from the first to treat epilepsy (seizures) and constantly change with the number of studies conducted. Research has shown that the ketogenic diet is very effective in losing weight quickly. Until now, keto diet can not only lose weight and treat epilepsy but also can treat heart disease, polycystic ovary syndrome, cancer, Alzheimer’s disease, Parkinson’s disease and diabetes.
Keto diet is a diet method that requires you to eat high fat, medium protein, and low carbohydrates. When on a ketogenic diet, the body will be encouraged to enter ketosis (the body produces large amounts of ketone) where the need for protein breakdown for sugar decreases and the use of fat and ketones as energy fuel increases.
The macronutrients needed in diets are different in number, where fat needs hold the highest position of 70% – 80%, protein by 15% – 20%, and carbohydrates are only 5% – 10%. This proportion should also be adjusted to the condition of your body. In addition, you should also understand how to go about diet ketogenic well.
How to follow ketogenic diet well
In order for the ketogenic diet to lose weight efficiently and quickly, there are a few things you should look for. If you ignore this, chances are that your keto diet is failing, even your weight is potentially increasing. For that do the following things so that your ketogenic diet works.
Read This: Ketogenic Diet Shakes Won’t Ruin Your Diet
- Limit your carbohydrate consumption
When ketogenic diet, you only need 5% – 10% intake of carbohydrates in the body. Consumption of too much carbohydrate will increase glucose levels so the body will inhibit the ketosis process. Simply consume 20 – 50 grams of carbohydrates per day. Even if it is less than that, the body will enter ketosis conditions faster.
- Consume lots of healthy fats
Healthy fats are the main menu if you’re on this diet. No need to fear the weight will rise because the fat that enters your body will not be dumped but used as fuel to generate energy. Consumption of fat as much as 70% – 80% of total daily calories. You can get healthy fats from meat, poultry, fish, eggs, milk, butter, cheese or oil.
- Enough protein intake
You only need 15% protein – 20% of daily calories. Protein will keep your muscle mass remaining. If less, of course, the muscle mass will disappear. And if more, the protein will be converted into fat and sugar. This, of course, will inhibit the ketosis process in your body.
- Replace a snack with a fatty snack
Running keto diets does not forbid you from snacking. Snacking is okay, a diet does not mean you should not be snacking. Just look at what you eat. Even foods for snacks should contain high fat such as cheese or avocado fruit.
- Exercise regularly
Adjusting the intake of nutrients alone is not enough. You also need to exercise regularly to balance your diet. Do sports you can do, 30 minutes is enough. Do it regularly to help you lose weight faster.
- Drink a lot of water
Generally, people are encouraged to consume 8 glasses of water a day. But for those who follow the ketogenic diet, increase drinking water consumption three times more. In addition to helping weight loss, consume water can also suppress hunger.
Those are the things you need to look at during a ketogenic diet. So how to apply fat, protein and carbohydrate intake in the daily diet?
Diet menu ketogenic diet
Here is an example of a diet that is recommended in a ketogenic diet. In addition to the menu below, you can also create your own meal menu with respect to the proportion of fats, proteins, and recommended carbohydrates.
Breakfast: drink a glass of milk tea
Lunch: consumption of fried chicken and vegetable acid
Dinner: consumption of fried bloated fish, and fish skin crackers
Snack: boiled egg consumption
Breakfast: drink a glass of milk coffee
Lunch: consumption of anchovy, soup, and cowhide skin crackers
Dinner: sardine consumption of sardines and chicken soup
Snack: Strawberry fruit consumption
Breakfast: drink a glass of milk tea
Lunch: consumption of fried fish, sautéed kale, and cowhide skin crackers
Dinner: consumption of presto milkfish and sautéed pok choy
Snack: consumption of almonds
That’s the diet keto diet that you can follow and make yourself at home. In addition, you should avoid eating sugary foods such as cookies, candies, ice cream, cakes, fruit juices (with sweeteners, sodas, and other foods or drinks with high sugar content. Exporting potentially great sweet foods thwart your ketogenic diet., easy is not it? Rather than download the ketogenic diet plan pdf, you can find it all here, don’t you?!
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