What is the Keto Diet? Keto diet principles and benefits?

Did you know that the standard Keto diet is exactly 5% carbs, 20% protein, and 75% fat. There are also some variations such as the cyclical Keto diet which consists of 5 days of standard Ketogenic eating, followed by 2 days of “compensating” large amounts of carbohydrates. The Targeted Keto Diet is to allow you to increase your carbohydrate intake if you engage in heavy exercise and the Keto Diet is high in protein with a ratio of 60% fat, 35% protein and 5% carbohydrates. There is also a type of Keto diet specific to cancer treatment, which is the extremely low carb restricted Keto diet (RKD).

What is the Keto Diet?

The Keto diet is a diet that helps the body reduce the consumption of carbohydrates while absorbing healthy fats and proteins, helping the body’s metabolism to burn calories quickly.

When the body reduces the consumption of carbohydrates, it helps to move into a metabolic state called Ketosis. This helps the body burn fat instead of Glucose, your weight will be gradually reduced in the process.

In particular, the implementation of the Keto diet also helps you avoid cardiovascular diseases, diabetes as well as cancer diseases.

When following the Keto diet, you need to keep your carbohydrate intake below 5% of daily calories (about 30-50g), while keeping fat levels between 65-76% and the rest is protein.

Foods that you consume when following the Keto diet include: all green vegetables (vegetables have no implicit carb so eat as many green vegetables as possible). Legumes, radishes, and cucumbers are mainly fiber, so they are also an ideal choice for you.

You can eat lean meat / bacon / eggs, so use the amount of 1 ounce / 2 ounces / 4 eggs / day. When processing, you should choose one of the above foods, not all of them.

In order for the Keto diet to be effective, you should limit the use of the following foods: nuts (lotus seeds, almonds, walnuts, cashews, sunflowers …) should eat at most 1 large handful a day . Coconut milk is also a food that needs to be reduced gradually if you do not want to be fat.

Properly applying the Keto diet, you can lose 6-7kg in just 1 month.

Is the Keto diet good?

Help to lose weight significantly

The Keto diet is an effective way to lose weight and limit your chances of gaining weight. They will help burn fat, reduce calorie intake and make you feel fuller than other weight loss diets.

One study found that people on the Keto diet were able to lose weight 2.2 times faster than those on a strict low-fat and reduced-calorie diet. The amount of triglycerides (the main component in vegetable oils and animal fats) and HDL cholesterol (HDL is a form of beneficial fat for the body) also improved significantly.

Prevent diabetes

The Keto diet can increase insulin sensitivity, helping you burn excess fat, which is strongly associated with diabetes, prediabetes and metabolic syndrome.

A study on the Keto diet also showed that it can increase insulin sensitivity by up to 75%.

This is important because of the relationship between weight and type 2 diabetes. In addition, 95.2% of the Keto diet group was also able to reduce or completely stop diabetes medication compared to 62% of the group. consume foods high in carbohydrates.

Support in the treatment of brain dysfunction

The Keto diet has been shown to be beneficial in the treatment of epilepsy and is being studied for its effects on a number of other brain dysfunctions.

This diet has been used for decades to treat epilepsy in children (unresponsive to drug treatment). One study found that more than 50% of children who followed the Keto diet were able to more than halve the number of seizures, while 16% completely stopped the disease.

In addition, the Keto diet has also been studied for its effects on a number of other diseases such as Alzheimer’s and Parkinson’s.

Principles of fast weight loss with Keto

If you want to lose weight effectively without affecting your health, you need to pay special attention to the following principles:

– The most important rule: You must estimate the amount of Carbohydrates you take in each day ( about 100-150g/day ). To do that, you need to add healthy foods such as whole grains, oats, and vegetables rich in fiber and stay away from processed, fatty and starchy foods.

– In order for the body to have enough nutrients and not be hungry, besides the above foods, you also need to add beneficial fats such as butter, vegetable oil, cream, olive oil ….

When following the Keto diet, you need to constantly fast by consuming food and then fasting afterwards. This will be very beneficial in limiting overeating junk food, helping you change your daily eating habits.

7 day Keto diet helps to destroy excess fat

Day 1: Start the day with bacon, eggs and tomatoes, healthy lunch with chicken salad, olive oil and some cheese, dinner with salmon cooked with asparagus with avocado

Day 2: You have breakfast with fried eggs with tomatoes, basil and goat’s milk cheese. Have almond milk, peanut butter, cocoa powder, and stevia milkshakes for lunch, and dinner with meatballs, cheese, cheddar, and veggies.

Day 3: Drink 1 cup of high-fat milkshake in the morning, have lunch with shrimp salad mixed with olive oil with some avocado. Then, dinner with pork, Parmesan cheese served with broccoli and a little salad.

Day 4: Breakfast with eggs with avocado, salsa, pepper, onion and a little spice, lunch is a handful of almonds, celery with guacamole and salsa. Eat chicken with pesto sauce, cheese with vegetables in the evening.

Day 5: Unsweetened yogurt with peanut butter, a cup of cocoa and stevia, lunch with beef stir-fry vegetables, remember to use coconut oil or olive oil and dinner with hamburger and bacon, eggs and cheese

Day 6: Breakfast with ham, cheese with vegetables, lunch with ham, sliced cheese with your favorite nuts and dinner with white fish, eggs, spinach cooked in coconut oil

Day 7 : We have breakfast with fried eggs, bacon and mushrooms, lunch with hamburgers with cheese and salsa, dinner with steak and eggs with salad.

See more: Keto weight loss menu in 1 week for beginners

Keto diet tips

Who: The Keto diet can be great for people who are overweight, obese, or have metabolic disorders. However, professional athletes or those looking to gain muscle; people with a history of kidney and liver disease; people with digestive disorders; people taking diabetes medication, people taking high blood pressure medications, children, pregnant and lactating women. In particular, people who have had bariatric surgery, or cut belly fat should not follow the keto diet.

Foods you should avoid such as beans, foods high in sugar, grains or starches, unhealthy fats (used vegetable oils or mayonnaise), alcoholic beverages and most fruits Trees will not be included in the Keto diet, except for some fruits such as avocados, strawberries, blueberries, etc.

Foods that should be used in the Keto diet such as fatty fish (salmon, trout, tuna, mackerel); meat (beef, sausage, bacon, chicken); nuts (almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds); healthy oils (virgin olive oil, coconut oil and avocado oil); unprocessed cheese (cream, cheddar, mozzarella); low-carbohydrate vegetables (green vegetables, tomatoes, onions, bell peppers).

In addition, you should also not forget to combine exercise and reasonable rest with nutrition to maintain a healthy body.

With the above information and notes about the Keto diet, you can completely lose weight as you want. Just grasp the principles, you will soon have a body that is both beautiful and healthy. Good luck!

Source: Health and Life Newspaper

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