Keto Diet for Women
Keto Diet for Women
The Keto Diet for Beautiful Women is synonymous with women. Then, what is the definition of beautiful, in your opinion? How can you make a woman look beautiful?
It cannot be denied that the ideal body weight is the desire of women to look beautiful. Having the ideal weight can make a woman more confident when meeting other people. There are many things you can do to have the ideal body weight. If you are a woman who is overweight or obese, then you can reach your ideal weight by going on a diet. Several types of diets are usually done by women to achieve these desires.
When doing a diet, women can look not only beautiful but also healthy. When a woman feels that her body is healthy, beauty will indirectly shine—vice versa. When a woman feels that she is not well, she tends to be gloomy, weak, and lacklustre.
This article will review the keto diet for women starting from the type, how it works, requirements, guidelines, and tips for success on the keto diet, the keto diet for breastfeeding mothers, and keto diet beginners’ mistakes.
Types of keto diet
The keto diet is a diet with a low carbohydrate diet but consuming foods with high levels of fat and medium protein. There are various types of keto diets that women can follow. Each type has its own standards.
a. Standard Ketogenic Diet (SKD)
The first type of keto diet is the standard keto diet. If you are running this type of diet, you have to adjust the menu’s composition you want to eat with 5% carbohydrates, and the rest is 75% fat and 20% protein. Women mostly practice this type of keto diet.
b. Cyclical Ketogenic Diet (CKD)
Are you a bodybuilder (athlete) or a bodybuilder? This type of diet is suitable for you to do. If you go on a keto diet cycle, in one week, you will go on a standard keto diet for five days, and the rest is used for foods that contain high carbohydrates by 55% -70% as the main course.
c. Targeted Ketogenic Diet (TKD)
In general, exercise does require extra energy. Therefore, when you are on a diet and want to keep exercising, you should go on a targeted keto diet. This type of diet allows you to add a carbohydrate menu to your workout days.
d. High Protein Ketogenic Diet
The last type of keto diet is a high protein keto diet. This type of diet is almost the same as the standard keto diet, but your diet’s protein content increases. The composition is 5% carbohydrates, 60% fat, and 35% protein. This high protein keto diet is also commonly done by athletes. An important thing to know as to how the keto diet works is to eat foods with a low carbohydrate composition compared to fat and protein. Our bodies produce energy from two sources of energy. First, glucose or sugar and the second is fat or ketones. As the name implies, most keto diet uses fat as an energy source, so its composition is much higher than carbohydrates or protein. Also, obesity that you suffer can be reduced by doing a keto diet because the way it works is to reduce carbohydrate reserves in the body. The longer the body begins to adapt to using ketones produced by the liver, breaking down fat content as an energy source.
Requirements for running the keto diet
Not all women are allowed to do the keto diet even though this type of diet can lose weight without exercising, diabetes, or improving metabolic health. Some requirements need to be known, namely not suffering from pancreatic disorders, liver, thyroid, bulimia, anorexia, kidney stones or have had kidney stones removed. If you suffer from these various diseases, then you should not go on this keto diet.
Guidelines for running the keto diet
When you first start the keto diet, you definitely need some guidelines. Here are the guidelines for running the keto diet, namely:
1. 8pm is your last time to eat dinner
2. Get enough sleep and don’t stay up late (no later than 22.00)
3. Overcoming hunger in the morning by consuming, such as water, butter, coffee , or coconut oil
4. Avoiding the consumption of sweet fruits
5. Start heavy eating at 12.00 with a food composition without or low in carbohydrates
6. Prioritizing on eating foods processed with coconut milk, coconut, or coconut oil
7. Consuming foods, such as avocados, yogurt, cheese, skin or intestinal chips, and other grasses to cope with hunger in the afternoon
8. Have dinner before 20.00 by eating foods high in fat
9. Avoid dehydration by drinking 1.5-2.5 liters of water
10 Do a health check by checking fasting blood sugar levels (GDP) with a target of
>80mg / dl, instantaneous blood sugar (GDS) with a target of <90mg / dl, and blood ketone levels with a target of 1.5-3.
Tips for success on the keto diet
There are various goals that you want to achieve when you are on the keto diet, right? Therefore, consider the following tips for success on the keto diet!
1. Reducing carbohydrate intake
If you previously consumed foods with high carbohydrates, you must be willing to reduce the amount of carbohydrate intake as a source of energy when doing the keto diet. The amount of carbohydrates that you can consume is only 5-10% or as much as 20-50 grams.
2. Eating foods that are high in fat
Another nutritional intake needed in running a keto diet is fat. As a substitute for carbohydrates, the recommended high amount of fat that must be consumed makes the body gradually adapt to produce an energy source from fat breakdown. The amount of fat needed is around 60-75% depending on the type of keto diet carried out. You are not allowed to choose foods that contain fat carelessly. The recommended type of fat is a healthy fat. You can get healthy fats from coconut oil, olive oil, snapper, salmon, tuna, nuts, and avocado.
3. Eating protein foods.
Not only carbohydrates and fats, but you also have to eat foods that contain protein. You can choose to consume vegetable or animal protein. Vegetable protein can be obtained from nuts, tofu, and tempeh. Meanwhile, milk, poultry, eggs, fish and meat are examples of animal protein that you can consume.
4. Doing regular exercise
Diet without exercise is indeed the desire of many women. Laziness to do sports is experienced by the majority of women in the world. However, if you want to achieve higher ketosis, you need to do regular exercise three times a week with a duration of 30-60 minutes. The body will use up its carbohydrate reserves and replace them with ketones as an energy source by exercising.
Apart from exercising, you can also fast to reach ketosis more quickly. You can initially start with 6-8 hours a day.
6. Checking the ketosis level you have achieved
You definitely want to know how far the keto diet results have been achieved, right? Well, it’s a good idea to monitor ketosis levels by measuring breath, urine, or blood. If the ketone levels are per the desired target, the keto diet can be more optimal.
7. Consultation with a doctor
One of the things that must be done before undergoing the keto diet is consulting with a doctor. This needs to be done because the keto diet is a type of diet that is not recommended to be carried out in the long term. The maximum is only 6-12 months so that further fat in the body is reduced, and a healthy lifestyle follows health improvements. Also, you can go on a keto diet for 2-3 weeks. That way, the risks of the keto diet that interfere with health can be avoided. Is the keto diet safe for breastfeeding mothers?
Are you a nursing mother?
In general, breastfeeding mothers should eat healthy foods with balanced nutrition because the mother’s food intake can affect the nutrition the baby gets. Whole grains, potatoes, and nuts are examples of foods that breastfeeding mothers should consume. If you do a diet and this intake decreases, it will affect your intestines’ health so that bacteria will eat the fiber in these foods. The intestines and the keto diet that recommends consuming a high percentage of fat will also affect heart health.
Also, several more problems will be faced when breastfeeding mothers are on the keto diet. The problem is the loss of the mother’s appetite so that the baby will lack breast milk. Then, you will also feel dehydrated if you are a mother who is breastfeeding. At first, you need 13 glasses of water consumed a day. However, if you do a keto diet, the liver will break down the body’s fat into ketones, which are then used as an energy source and then eliminated in the form of urine.
Mistakes on the keto diet
It is undeniable that mistakes can happen when a new woman decides to go on a keto diet. Here are some common mistakes beginners make:
1. Focus on macronutrients
Have you ever thought that foods that are high in fat, moderate in protein, and low in carbohydrates are foods that can be eaten while on the keto diet? All foods that are low in carbohydrates and high in fat are called macronutrients. Many women are on a keto diet that focuses on macronutrients. In fact, macronutrient foods are not always healthy. There is no daily intake limit, and don’t even pay attention to the quality of the food consumed. If you want to go on a keto diet, look for olives, canned seafood, nuts, and seeds. These foods can help you reduce your appetite for unhealthy foods. Another thing that must be considered is reading the nutritional information labels of the food consumed. However, if there is no such label, then you can use a food intake recording application. The application can calculate the macronutrients in the food that will be eaten without being stuck on nutritional information labels.
2. Excessive consumption of milk
Not all women are compatible with cow’s milk even though milk is the conventional keto diet’s main food. In fact, some women experience allergies due to cow’s milk. Not only that, but cow’s milk is also a major inflammation for people on a diet. Besides, the majority of farms have injected hormones and antibiotics into their cows. Then, the dairy products are pasteurized, homogenized, and removed fat. If the milk lacks protein, synthetic vitamins will be added. But over time, there are now many sources of milk. For example, peanut and soy milk are an alternative for women who are allergic to milk. If you don’t want to consume milk, then you can choose cream cheese or mozzarella instead.
3. Avoiding plant foods
The next mistake made by keto diet beginners is avoiding plant foods. Limiting your consumption of vegetables can actually make you deficient in phytonutrients and prebiotics, which in turn impact gut health. You need to know many things so that you don’t make this one mistake while on the keto diet. These things, including inflammation, can be caused by a high-fat diet and low in fiber. Not only that, fluid retention will naturally cause the body to lack electrolytes from natural vegetables. Furthermore, the body will absorb other sources of electrolytes, such as potassium, magnesium, and calcium. But the problem is that these electrolyte sources can contain sweeteners and additives that are not needed by the body when running a keto diet. You may find that when you are on the keto diet, there are some vegetables you should avoid because they are high in carbohydrates. In fact, some are good sources of carbohydrates and low in calories. Examples are avocado, spinach, and kale.
4. Consumption of processed and conventional foods
Did you know that these fatty cuts of meat are commonly consumed in the conventional keto diet? Women rarely consume these fatty cuts of meat on a diet other than keto. Not only does it contain fat, but animal protein sources also have several benefits. Examples of owned benefits are vitamin B, which is useful for detoxifying the body and preventing inflammation. There are things to know, namely that a diet low in organic and processed meat can be linked to cancer and other diseases. But you can still eat meat by making sure the meat you eat is a type of organic meat from farm animals that eat grass. Not only that, but you also have to limit your consumption of processed meat. Besides meat, you can also eat wild-caught fish because it has other healthy sources of nutrients such as high fat and protein. Both are common sources of macronutrients sought by women on a keto diet with red meat.
The keto diet is indeed an alternative for obese women to achieve ideal body weight and healthy so that beauty will shine. That way, self-confidence will increase and can be more enthusiastic in living life.