The ketogenic diet is a very beneficial diet if applied correctly. It should be based on real food and consume plenty of vegetables, especially green leaves.
The goal of the ketogenic diet is to ensure that ketosis occurs on a daily basis. Ketosis is the process of burning body fat for energy, and to achieve this, insulin levels in the body must be low.
So by following a diet that does not induce insulin, your body can enter ketosis and burn body fat.
What is the ketogenic diet plan?
Dietary information may vary depending on an individual’s goals, personal health, and financial situation. But the important thing to remember is a healthy, complete and complete diet.
The ketogenic diet is usually:
Low carb
High protein
High fat
Sometimes the challenge is getting enough fat without consuming too much protein.
Energy Balance
While there are many ways to follow the ketogenic diet, below are some good tips for diabetics who want to keep their blood sugar under control and lose weight.
This will determine the intensity of the ketogenic diet and how it is followed because different foods have different effects on insulin and blood sugar.
Carbohydrates
Carbohydrate intake should be low. In general, carbohydrate intake should be less than 50 grams per day to maintain ketosis.
Some people may limit their carbohydrates to less than 30 grams per day to increase their chances of maintaining ketosis throughout the day.
Protein
Protein intake should be moderate; About 40 to 50 grams per day for women and 50 to 60 grams per day for men.
These are rough instructions. If you’re having trouble losing weight even with low carbs, the next step is to check if you’re consuming too much protein. Remember that foods like cheese and nuts are high in protein, which some people may overlook.
Fat
Fat is generally free due to the ketogenic diet. You can avoid too much fat on the ketogenic diet, but it is recommended that you do not eat snacks on the ketogenic diet.
Low Carb Vegetables
We’ll start with vegetables because research shows that all healthy foods have one thing in common; they all have a good vegetable base that provides many benefits. [209]
Plan to eat vegetables at every meal. Vegetables are also a good way to get more fat into your diet, as are fatty foods, such as avocados, nuts, olive oil or sugar.
People following a stricter ketogenic diet can limit their vegetable intake to low-carb vegetables such as leafy greens, tomatoes, asparagus and cauliflower.
Look for all kinds of root vegetables such as potatoes, parsnips and beets.
150 g of boiled broccoli (a non-starchy vegetable) contains approximately 5 g of carbohydrates, while 150 g of boiled sweet corn (a starchy vegetable) contains 30 g of carbohydrates.
Meat and Eggs
It is good to eat meat on the ketogenic diet, which includes fatty meats such as lard, lamb and chicken. This is good news for your taste buds, as the oil helps add more flavor.
Eggs are a staple food for most keto dieters. It’s low in carbohydrates, filling, a good source of protein and versatile.
Remember that it is possible to escape ketosis if you eat a lot of protein. This is because eating more protein causes the liver to convert protein into glucose, a process called gluconeogenesis.
Therefore, try to reduce your meat consumption.
Fish
Fish is a good source of protein and important omega-3 fatty acids are found in fatty fish such as mackerel, salmon, tuna, sardines, trout or herring.
Eating more fatty fish is widely recommended for heart health and longevity.