
Many people are now starting to be interested in eating ketogenic foods, whether for weight loss or health reasons. Today we will provide knowledge for anyone who wants to eat ketogenic foods, on how to eat them.
What is ketogenic?
Keto or ketogenic is a weight loss plan that uses a high-fat diet with minimal carbohydrates. สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน The body enters a state of ketosis, or a state that mimics fasting.
After that, the body will extract the fat in the body as energy instead of sugar, making the liver and pancreas work more efficiently and not needing to secrete insulin to control blood sugar.
Benefits of a Ketogenic Diet
- Reduce blood sugar and insulin
- Increase good cholesterol levels
- Reduce high blood pressure
- Helps treat epilepsy in children
- Reduce the risk of diabetes
- Heart and cerebrovascular disease
- Helps prevent acne
Side effects of the keto diet
Yo-yo effect occurs in cases where eating is not continuous. In some cases, hair loss occurs, insomnia, bad breath, fever because the body changes from burning fat instead of sugar. You may feel unwell, nauseous, vomiting, headache, the body lacks minerals and water. It is caused by the effects of eating a keto diet, causing frequent urination,
eating fat to burn fat.
Many people may wonder why eating fat makes them lose weight. It is because fat comes from eating too many carbohydrates and sugars, so the body has to convert it into fat and store it in the organs to store as energy for use in daily life. Therefore, eating fat and reducing carbohydrates stimulates the body to burn fat in the body.
By week 1, the body feels hungry and thirsty as if the body feels a lack of energy, feels exhausted, and may lose weight quickly. You can eat pumpkin seeds, fatty meats, and drink a lot of water.
Week 2: Still hungry, body wants to start eating starch and sugar.
Week 3: Started to control hunger, carb cravings decreased.
In the 4th week, there will be no hunger as the body begins to adjust.
The symptoms may vary depending on each person’s body.
How to start eating
The principle for those who are starting to eat a ketogenic diet is to start by reducing carbohydrates and then start eating fat, fat sources or vegetables and fruits in proportion to the ketogenic diet.
- Good fat 65-75%, approximately 125 grams/day
- Protein 15 – 30% 1 gram per 1 kilogram of weight.
- Carbohydrates 5 – 10% 25 -50 g/day
- Fatty foods that you should eat include salmon, tuna, fish high in good fat, lean meats such as chicken breast, beef, and pork, and egg yolks.
- Dairy products such as cow’s milk, legumes, seeds such as pumpkin seeds, sunflower seeds, and watermelon seeds, olive oil, coconut oil
- Cauliflower, broccoli, mushrooms, cucumber, spinach, avocado, tomato
Foods to avoid
- Foods containing trans fat, such as baked goods
- Various bakery goods, various fried foods
- Sweetened condensed milk, unsweetened condensed milk
- Sugary foods
- Red beans, green beans, black beans
- Tuberous vegetables such as potatoes
The keto diet is an option for those who want to maintain their health and lose weight. However, the keto diet may have side effects on the body.
If you want to eat this type of food, you should study the information carefully, including asking those who have experience with keto food before, or you may seek advice from a health specialist.