You have certainly heard of the ketogenic diet or what is more popularly called the keto diet. This type of diet relies on fat to supply the body’s main energy in a condition called ketosis. Apparently, the keto diet keeps a variety of interesting facts behind just the weight-loss technique.
Early popularity of the keto diet
In 2016, the keto diet began to be talked about until it became the most searched way to lose weight on the Google search engine. Popularized by a line of prominent celebrity names both at home and abroad, the public also chose it as a way to get the ideal body.
Starting from Kim Kardashian often shows this diet program on their social media pages. Because the results shown from the keto diet program are quite tempting, more and more people are interested in implementing the keto diet.
Of all the frenetic, not many apparently know that the keto diet was originally created as a form of therapy for patients with complaints of seizures and epilepsy, before there are many drugs to deal with it.
How the keto diet works
Many ordinary people simplify the meaning of the keto diet to be just a “high-fat diet”. This is not entirely wrong, it’s just incomplete to say the actual keto diet.
Therefore, the goal of the keto diet or the ketogenic diet is to achieve a condition called ketosis. In these conditions the body uses fat as the main energy source, which is generally the mechanism of burning energy using carbohydrates.
The condition of ketosis is achieved by following a diet that is high in fat, low in carbohydrates, with low to moderate protein. In the keto diet, daily calorie requirements that must be met are 75-90 percent of fat, 6-20 percent of protein, and only 2-5 percent is obtained from carbohydrates.
However, the condition of ketosis certainly cannot be achieved with just one day on the keto diet. This type of diet must be carried out at least 3-4 days so that carbohydrate reserves stored in the form of glycogen run out and the body begins to enter the condition of ketosis, which then triggers weight loss.
Special keto diet menu
A high-fat and low-carbohydrate diet might sound easy, just by avoiding rice and eating fried foods. But apparently, there are many types of food that you do not know yet also fall into the category of prohibited for consumption while on this diet.
The following are menu rules that you should eat and avoid while on the keto diet:
o Sweet foods and drinks: soft drinks, fruit juices, cakes, ice cream, sweets, etc.
o Staple foods: pasta, rice, cereals, and wheat.
o Fruit: all kinds of fruit especially those that contain lots of water and taste sweet. Fruit consumption is allowed, but in small portions, for example like a few grapes.
o Tubers: potatoes, cassava, sweet potatoes, and carrots.
o Alcohol: alcoholic drinks and foods because it is high in carbohydrates and sugar and can interfere with the body’s ketosis mechanism.
o Meat: red and white meat.
o High-fat fish: salmon, cork fish, and tuna.
o Eggs: egg consumption, especially white.
o Oil, butter, and cream: especially healthy oils like pure olive oil and coconut oil.
o Avocados: one of the mainstays for those who follow the keto diet, because they contain healthy fats and proteins
o Low-carb vegetables: green vegetables, tomatoes, onions, and paprika.
o Cheese: cheese without processing such as cheddar cheese, cheese derived from goat’s milk, and mozarela.
Possible side effects
Although originally intended as a disease treatment, the keto diet is not without side effects. From the point of view of the safety of long-term application, the biggest risk of side effects that may be experienced by those who are on the keto diet is experiencing ketoacidosis.
Ketoacidosis is a bad condition of ketosis. When you experience it, high-fat foods like avocados and olive oil will be digested into fatty acids and ketones.
Although normally produced by the body, too much ketone in the blood can cause blood to be too acidic. This condition of ketoacidosis can cause a variety of symptoms ranging from mild ones such as bad breath, headaches, muscle cramps, to coma and death.
Therefore, it is very important to consult your health condition with your doctor before and during your keto diet.
Although the keto diet can be an alternative way to lose weight, keep in mind that not everyone fits into this diet.
The keto diet may be suitable for those who are indeed obese, diabetic, or have certain metabolic disorders. On the other hand, this diet is not suitable for athletes or you who want muscle formation along with weight loss.
Similar to other diets, the keto diet will provide significant weight loss results if done for a long and consistent time. Most importantly, don’t forget to consult your health condition with your doctor before deciding to go on a strict ketogenic diet.