Weight Loss

Tips for Successful Keto Diet for Beginners

Having the ideal body weight and body is almost everyone’s dream. Besides being more beautiful to look at, it can also increase one’s confidence and performance at work. Therefore, the right way is needed so that the keto diet is also successful.

Apart from aesthetic reasons, the ideal body also has a lower risk of disease. Because various studies have proven that being overweight can increase the risk of various diseases, ranging from diabetes, hypertension, rheumatism, cancer, and heart disease.

Type of keto diet

Various methods are used to get the ideal body and weight, one of which is a diet that had a trend lately, the keto diet.

The keto diet or the ketogenic diet is a diet that implements a reduction in carbohydrate intake of up to 50 grams per day, accompanied by an increase in fat and protein intake.

The standard keto diet, which has been known to apply a 70 percent fat intake, 20 percent protein, and 10 percent carbohydrates. Apart from these diets, there are several variations of the keto diet that are made to suit the circumstances of each culprit.

There is a cyclic ketogenic diet consisting of 5 ketogenic days and 2 regular diet days, where carbohydrates return to the main food ingredient (55-70 percent). There is also a targeted ketogenic diet, in which this diet is allowed to increase the amount of carbohydrate intake on certain days when dieters want to exercise.

Finally, there is a high-protein ketogenic diet, in which protein intake is raised to 35 percent, fat is reduced slightly to 60 percent, and carbohydrates to 5 percent.

Of these keto diets, the most commonly used by people is the standard ketogenic diet and high in protein. Meanwhile, the cyclic and targeted ketogenic diet is generally carried out by athletes.

The principle of the keto diet

The principle of the keto diet for weight loss is by depleting carbohydrate reserves in the body. Therefore, glucose in it which is the result of the breakdown of carbohydrates is the body’s main source of energy.

However, with very low carbohydrate consumption (5-10 percent per day), over time the carbohydrate reserves in the body will thin out due to lack of supply.

With the high consumption of fat, the body will eventually be “forced” to use ketones (which are products of breaking down fat by the liver) as a source of energy.

Tips for successful keto diet

In order to successfully lose weight with the keto diet, the first principle you must do is to reduce carbohydrate consumption drastically, because the keto diet only consumes carbohydrates by 5-10 percent.

To achieve ketosis, generally a person may only consume as much as 20-50 grams of carbohydrates in a day.

In addition to drastically reducing the amount of carbohydrates consumed, keto dieters must consume large amounts of fat, which is 70 percent every day. To get this much fat intake, of course you should not eat carelessly.

You can choose sources of fat that are healthier and easier to obtain, for example by pouring coconut oil or olive oil into food. Coconut oil and olive oil are examples of healthy fats.

Coconut oil contains medium chain fat, and olive oil is rich in short-chain unsaturated fatty acids (MUFA) which are good for health. In addition to oil, you can also get healthy fats from foods such as deep-sea fish (salmon, tuna, snapper), avocados, and nuts.

In addition to fat consumption, protein intake must also be considered, not to lack. You can get protein from animal foods like meat, poultry, fish, seafood, eggs, and milk, or from plant foods such as tofu, tempeh, and nuts.

To achieve ketosis faster, you can do regular exercise at least three times a week, 30-60 minutes in one session. Because when exercising, the body will be forced to use carbohydrate reserves.

When these reserves run out, the body will be forced to use ketones as an energy source, so ketosis is created.

Another way that you can reach ketosis faster is by fasting for several hours. There is no need to fast for half a day like in Ramadan, but only 6-8 hours a day.

It would be better if you can monitor the level of ketosis that has been achieved by measuring ketone levels in the body that can be measured from breath, blood, or urine. With the right ketone level according to recommendations, the keto diet that you live will be more optimal and safer.

Do the keto diet carefully

Initially, the keto diet created in 1924 was not intended to lose weight, but to treat people with epilepsy, although on its journey it was found that the keto diet was also beneficial for weight loss.

The keto diet has been proven to lose more weight in the first 3-6 months when compared to those on a balanced diet.

However, this keto diet can also cause some short-term side effects, such as muscle cramps, unpleasant breath odor, changes in bowel patterns, flu symptoms, and weakness.

Therefore, it is recommended that keto dieters always consult a nutrition specialist, at least once a month.

In addition, experts also do not recommend the practice of the keto diet as a long-term diet, because the safety of the keto diet cannot be guaranteed if done for more than two years.

Based on the body’s metabolic law, the keto diet can cause interference with normal body metabolism if done in the long run. The study also found that the highest mortality rates occurred in those who consumed too little carbohydrate (<30 percent) and too high (60 percent).

It’s okay if you go on a keto diet in the short term to lose weight, provided you are under the supervision of a nutrition specialist. After successfully losing weight faster within a certain period, you are advised to return to a balanced diet. Because, anything that is excessive or too little is not good for health.