Everyone deserves to live a healthy life but the journey towards a healthy lifestyle is is a choice one has to make for themselves. Most diet regimes mainly focuses in losing body weight. There should be another healthy reason for people to focus on by practising a specific type of diet. Ketogenic diet was originally introduced in 1920 and recently getting more attention due to its effectiveness. In this diet, an individual consumes a high fat, adequate protein, low carbohydrate with the ratio 5:1 of fat over carbohydrate.
The ketogenic or also known as “keto diet” becomes more popular as more people recognize its benefits for reaching their health and fitness goals. In medicine, this diet applies primarily to treat refractory epilepsy in children. The purpose of this diet is to force the body into a fat-burning state instead of carbohydrates for fuel. Normally, all the carbohydrate food will be converted into glucose which is transported around the body and particularly in sourcing brain-function. When there is an absent of carbohydrate, our body starts burning fats to use it as energy. The breakdown of fats in the liver produces ketones and fatty acids in the process known as Ketosis.
The main practised in Keto diet is to limit your carbohydrates intake derived mostly from vegetables, nuts, and dairy. All refined carbohydrates such as wheat (bread, pasta, cereals), starchy vegetables (potatoes, beans, corn) or fruits should be avoided. The small exceptions on fruits are avocado, star fruit, and berries which can be consumed in moderation due to its low sugar content. Do eat more protein, leafy vegetables, dairy products and fats products like olive oil, butter, keto friendly salad dressing and cream. There are variation of keto meals that can be easily prepared such as scrambled eggs with cheese, roast chicken, gourmet salad and meals that is low in carbohydrate. Anywhere between 20-30g of carbohydrate is recommended for your daily diet, but the lower you keep your carbohydrate intake and glucose levels, the better, the results will be. If your main goal with keto diet is for weight loss, it’s a good idea to keep track of your total carbohydrate intake. Just follow the nutrient intake which should be around 70% fats, 25% protein, and 5% carbohydrate.
Getting to know the metabolic process in our body, through this breakdown of macronutrients, you be able to change how the body uses energy. To understand the breakdown of macronutrients process, it is important to know how the body uses energy in the first place. First, a diet high in carbohydrate especially refined and processed sources from low-fat diet products can increase insulin and blood sugar levels and also promote inflammation in the body. In contrast, a low carbohydrate diet can also help reduce inflammation far better than a low-fat diet. Secondly, saturated fat is not shown to be harmful within the context of a low carbohydrate diet. It helps to improve cholesterol levels, including increasing the amount of HDL cholesterol or good cholesterol while decreasing total triglyceride levels in a body. Both mechanism can lead to good heart health and show better improvement in blood pressure over other diets. Some blood pressure issues are associated with excess weight, which is an advantage since keto tends to lead to weight loss.
A range of 20-50 grams of carbohydrate intake per day is ideal for most individuals. Some can go as high as 100 grams per day to stay in ketosis state. To determine the protein consumption, you need to consider your body composition, ideal weight, gender, height and activity level. Too much protein intake can obstruct ketosis process. To avoid the breakdown of protein into glucose, you need to avoid eating more than 1.5-2 grams per kilogram of your lean body mass. In this diet, calorie counting is not required, nor should it be necessary. When you consume a high fat food, it is more satiating than by taking a high carbohydrate food.
Generally, the benefits of this diet are that you can get more reliable energy source and feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel and naturally more satisfying with longer satiated state. Keto naturally lowers blood sugar levels due to the type of food you consume. It is also good as it increases the mental performance because of the fatty acids produced during ketosis which have impacting benefits to brain function. A part of all the benefits listed above, keto diet is popular for weight loss due to its fat burning effect from the low-carbohydrate intake.
When you are in Keto diet, you are the best coach for yourself as you are the only one that will know what you should take and avoid. If you are not a good cook or always in a hurry, worry not and just feel free to drop by La Juiceria Superfoods to customise your own gourmet salad! Mixed salad leaves, kale or romaine salad are the best choice for the base. You can have anything for the protein category. For mains, watch out for starchy vegetables and dried fruits like roasted sweet potatoes, croutons, roasted pumpkin, sweet corn, raisins, beetroot and tortilla chips as all of these contributes sugar to your meal. The high-fat selections in the supplementary category are beef bacon bits, feta cheese, cashew nuts, parmesan cheese, avocado peas mash and chicken chorizo. You don’t have to worry about picking your dressing because it is all keto diet friendly except for Vietnamese dressing that contains less fat than others.
On top of that, knowing the best diet still requires you to have a balance nutrition and choose high fibre food, limit your intake of sugar and salt and stay hydrated. Exercise regularly to support your diet for a better lifestyle. We in La Juiceria Superfoods always work hard in offering great choices for our customer’s diet preferences.
Have a good day & Selamat Berpuasa!
By : Ahmad Aizat