The ketogenic weight loss plan focuses on foods that are
high in fat and low in carbohydrates. If normal fat consumption is limited to
about 20-30% of daily needs, the ketogenic diet recommends fat intake up to
The carbohydrate intake is also greatly reduced to only 5%
of daily needs in general. As a replacement, carbohydrates are exchanged by
foods that high in protein to meet 20 percent of the body’s needs.
This drastic reduction in carbohydrates makes the body enter
a phase called ketosis. The lack of carbohydrate intake makes the body not
produce enough blood sugar to be burned as energy. As a result, the body begins
to break up the fat deposits as a backup energy source.
For those of you who want to go through the ketogenic diet and
weight loss quickly and regularly. Then there are some guidelines that you must
run in this diet program. Especially in terms of menu foods that can be
consumed safely every day.
Ketogenic Diet Food Plan that Can Be Consumed
Here are some types of protein foods and high in fats that
can be consumed for someone who wants to undergo the ketogenic diet:
– Red meat, chicken, sausage, steak, turkey, bacon
– Butter and cream
– Salmon, tuna, mackerel, sardines
– Types of unprocessed cheese (cheddar, goat, cream, blue,
– Avocado and strawberry fruit
– Almonds, chia seeds, walnuts, and types of beans
– Low carbohydrate vegetables: green vegetables, peppers,
– Full fat yogurt and full fat milk
– Dark chocolate up to 90%
-Healthy oil: Extra virgin oil, coconut oil and avocado oil.
– For herbs, you can use salt, pepper and various healthy
herbs and spices.
Design of Best Keto Meal Plan
The important thing to remember in preparing a keto diet is about
the distribution of carbohydrate, protein, and fat: 75% fat, 20% protein and 5%
carbohydrate. Also use food guidelines that should be avoided and recommended.
You can follow this keto diet menu that you can adopt at
Black coffee without creamer, sugar, sweetener, milk (Can be
added coconut oil or butter / margarine; can also be sweetened with ginger /
cinnamon / vanilla / chocolate powder).
This breakfast menu contains 84 percent fat, 12 percent protein,
and 2 percent of carbohydrate.
Grilled chicken breast burred with butter or olive oil,
season with garlic, pepper and salt, and other herbs according to your taste.
From this menu you get 69 percent fat, 30 percent protein,
and 1 percent carbohydrate.
Setup beef with tomatoes, grated cheese, cream, leeks,
The nutrients you get from this dinner are 73 percent fat,
23 percent protein, and 3 percent carbohydrate.
Milk shakes or full fat milk.
Vegetable salad added with a little slice of shrimp or fish,
olive oil, lemon juice, mint leaves, paprika, sesame seeds and cheese.
Vegetable salad plus chunks of meat, celery, peppers, tomatoes
Try avocados and a handful of nuts.
High fat meats like beef or mutton, add eggs, tomatoes,
peppers, celery and carrots.
Vegetable salad, use lemon juice, mint leaves, almonds,
sesame seeds, lettuce, mushrooms with olive oil (you can add pieces of chicken
breast or shrimp and a sprinkling of cheese).
Remember, you can design your own ketogenic diet eating plan
by adhering to the principle of 75% fat, 20% protein and 5% carbohydrate.
From a series of attempts to carry out a ketogenic diet like
this it turns out that behind this method have side effects that are quite
harmful to the body. Especially if the diet is done without calculating how
much fat, protein and carbohydrates you should consume.
List of Foods to Avoid in the Keto Diet
In addition to foods that can be consumed every day, you
should also avoid some of the foods below:
– Foods that use sugar: fruit juice, candy, ice cream, sweet
tea, soda, and others
– Fruit: all types of fruit except avocados and strawberries
– Grains: products that use wheat, cereals, pasta, rice, and
– Nuts: red beans, peas, beans, and others
– Tubes: carrots, potatoes, sweet potatoes
– Low-fat products that is rich in carbohydrates
– Seasoning: limit the use of vegetable oils, mayonnaise,