What to Eat on Keto Diet for Beginners?
What to Eat on the Keto Diet? Having an ideal body is everyone’s dream. Besides feeling comfortable, having an ideal body can also increase self-confidence to appear in front of many people. Having an ideal body can also help those looking for a job where appearance matters. Usually, they will prioritize people who have ideal bodies that are considered to have a good-looking appearance. Not only that but having an ideal body also has a positive impact on your health.
When someone has an ideal body, he/she will be very protected from heart disease, stores and diabetes, usually caused by excess body weight. Reported on gooddoctor.co.id, there is a formula that you can use to see if you already have an ideal body or not.
The formula must be very familiar to those of you who are concerned about body health. This formula was introduced by Pierre Paul Borca to calculate the ideal body weight based on height.
When using this formula, you must pay attention to gender because it is divided into 2, namely for the ideal woman and the ideal for men. After all, the ideal body weight for women will be different from men. That’s why men are relatively stronger than women when doing a job.
To calculate a woman’s ideal body weight, it is enough to use the formula:
Ideal body weight (kg) = [height (cm) – 100] – [(height (cm) – 100) x 15%]
Whereas for men, the formula for bodyweight is as follows:
Ideal body weight (kg) = [height (cm) – 100] – [(height (cm) – 100) x 10%]
After knowing the formula, is your current body weight at par with your ideal one?
If you have problems with your bodyweight that is not yet ideal, you can do several treatments to get your ideal body. If you weigh less than your ideal body weight, you can change your diet or the type of food you eat. Try to eat high-calorie foods to increase your weight.
For those of you who weigh more than your ideal body weight, you can go on a diet. One diet that is recognized as a healthy and structured diet is the keto diet. Have you ever heard of this diet? The keto diet is a diet done by applying a diet that is low in carbohydrates, high in fat and moderate in protein. Recently, the keto diet is a prevalent weight-loss method. When you go on this diet, you have to pay attention to what menus are suitable to eat and which menus you should avoid. To find out these menus, let’s discuss them one by one.
Recommended menus when doing the keto diet.
When doing the keto diet, the food menu is the most important thing that must be considered. Counting the right number of calories is a way to get the most out of this diet. The recommended diet is foods that are low in carbohydrates and high in fat.
Want to know what menus are included in that category?
The following is the recommended diet menu when you are on a keto diet.
Eggs are one of the most delicious menus and have good nutrition for the body. Apart from being easy to process, eggs are also relatively cheap and easy to obtain. Apart from being high in protein, an egg can contain vitamin A, folic acid, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc, which are very good for the body. So it’s not wrong that eggs are a good menu for those of you who are on a keto diet. When you process eggs into your diet, you have to pay attention to how to process them. The nutritional content in eggs can change according to how you process them. The healthier you process it, the higher the nutrients in the preparation. Then eat the whole egg and never throw the yolk away because an egg’s nutrition is in the yolk.
Seafood is a menu of foods that come from the sea. Seafood has many benefits for our bodies. Apart from being free from carbohydrates, seafood is rich in B vitamins, potassium and selenium. Not only that, but seafood also has other excellent nutritional content, namely the content of omega 3. Omega 3 content can reduce insulin levels and increase insulin sensitivity for obesity and diabetes. Besides, omega 3 is also known to be very good for heart health. For those of you who are on a keto diet, besides losing weight, you also provide care for your heart. The types of seafood that you can make your mainstay menu while on a keto diet are fish and shellfish. Examples of recommended fish are salmon, mackerel, tuna, trout, mackerel, and other fatty fish types. Also, you are encouraged to eat shrimp and crab.
3. Low carbohydrate vegetables
Vegetables are a menu that cannot be eliminated when you are on a keto diet. Although vegetables are usually low in calories and carbohydrates, you can not eat all vegetables. Make sure to check if its low in carbohydrates first together with net carbs. Nevertheless, vegetables are usually high in nutrients such as vitamin C, minerals and fiber, which can counteract the effects of free radicals that can cause cell damage.
First of all, it tastes delicious. Cheese is enriched with milk, which can provide good nutrition to the body. There are many types of cheese are nowadays, but you don’t need to be afraid to make this a menu when you are on a keto diet because the average cheese has a low carbohydrate content and is high in fat. Cheese contains nutrients in milk, such as vitamins, minerals, calcium, phosphorus, and protein. This menu can fulfill the type of nutrition needed for those of you who are on a keto diet.
5. Meat and Poultry
Both of these menus are the main menu for those of you who are on a keto diet. This menu is known not to contain carbohydrates but is rich in B vitamins and minerals such as potassium, selenium and zinc. The types of meat you can eat while on this diet are beef, venison, red meat, sausages and ham. As for poultry, you can eat chicken and turkey as the main menu of the keto diet. This menu contains high protein, which can maintain muscle mass while you are on this keto diet.
6. Nuts and Seeds
Nuts are a type of food that is very beneficial for the health of the body. Vitamins contained in nuts can increase the spirit of the body for daily activities. Rich in fiber as well, nuts can aid digestive circulation in our body. So this menu is perfect as a snack when you are on a keto diet. Some of the recommended types of nuts are macadamia nuts, almonds, peanuts and walnuts. Some that are recommended for you to consume are pumpkin seeds, flax seeds, and chia seeds for whole grains.
7. Healthy Fats
Healthy fats are unsaturated fats that are good for our bodies. When you go on a keto diet, fat is one of the recommended ingredients for you to consume. The healthy fats you can consume are coconut oil, olive oil, avocado oil, coconut butter and sesame oil. Some of these oils contain healthy fats that you can use when you are on a keto diet.
Avocado is a menu that you shouldn’t miss while on a keto diet. This fruit has various vitamins and minerals and is low in carbohydrates, making it perfect for keto dieters. Besides, avocado is also known as a fruit that has many health benefits, for example, preventing cancer and improving digestive health. The menu is very suitable. In addition to smoothing the keto diet, you also provide good nutrition for your body.
There are not many fruits recommended when doing the keto diet; besides avocado, berries are also exceptions for prohibited fruits. Having a low carbohydrate content and high fiber and oxidants, this fruit is the recommended menu for the keto diet.
Cooking spices such as salt, pepper, vinegar, lemon juice, spices are also a menu that you can consume when you are on a keto diet. Besides adding to the taste of cooking, this cooking spice will be beneficial for your immunity. Lemon juice has antibacterial and antiviral properties, which are believed to increase immunity. So there is no mistaking it for those on a keto diet, cooking spices, as previously mentioned, can provide benefits to your body.
11. Butter and Cream
Having a low carbohydrate content, these 2 menus are recommended for those on a keto diet. Butter and cream are believed to contain good fats that you can consume. According to research, consuming adequate amounts of butter and cream is recognized to reduce heart attack and stroke risk.
12. Fresh Tea and Coffee
Consuming fresh tea and coffee is a good recommendation when you are on a keto diet. This is because this type of drink is free of carbohydrates. After all, it does not contain sugar. The caffeine content of tea and coffee is believed to increase metabolism in the body. In addition, as a tea and coffee connoisseur, you are considered to have reduced the risk of diabetes in the body.
13. Dark Chocolate and Cocoa Powder
Containing flavanols, dark chocolate is recognized to reduce heart disease risk and lower blood pressure. But not all dark chocolate is included in the recommended menu for those of you who are on a keto diet. Dark chocolate that is safe for you to consume is dark chocolate, 70% cocoa and above. This is because of the higher the cocoa content in dark chocolate, the lower the carbohydrate content. So when you want to eat dark chocolate, make sure it has a cocoa content of 70% and above.
The menus above are some suggestions that you can consume when you are on a keto diet. For other menus, you can check the carbohydrate content from the menu. Make sure you count the calories that enter the body to launch the keto diet you are doing. To help you do this, you can list your food menu for a week so that you don’t get confused every day when you are going to eat. This is because you have to choose a menu that really suits you as a keto dieter, which is low carbohydrate food.
Menus to Avoid When on a Keto Diet
Apart from knowing the recommended foods that can be consumed while on a keto diet. You also need to know the types of food you should avoid while on this diet. As a stern warning, you should avoid foods that are high in carbohydrates. If you are still confused about which menus you should avoid? Here are the types of foods you should avoid when you are on a keto diet.
Being the main menu when eating, but because it has a high carbohydrate content, rice is a taboo menu when you are on a keto diet. As an alternative, you can use meat as a substitute.
Pasta is a menu of carbohydrates that contain high glucose as an important fuel for muscle activity. However, the menu is not recommended when you are on a keto diet. Its high carbohydrate content is a strong reason to be a ban on the keto diet.
3. Cereals and Wheat
Products known as a source of energy from carbohydrates, cereals and wheat products are menus that you should avoid while on a keto diet. As with any other menu, you should avoid foods that are high in carbohydrates.
Tubers such as potatoes, cassava, sweet potatoes, yams, taro and so on are believed to contain high carbohydrates. That is the main reason why these tubers are a menu that you should avoid when you are on a keto diet.
5. Sweet Foods and Drinks
Sweet foods and drinks that already contain sugar and carbohydrates are taboo for those pursuing the keto diet. When tea and fresh coffee are recommended for you when doing the keto diet, the menu becomes a prohibition for you when you add sugar. So for those on a keto diet, checking the sugar content in sweet foods and drinks that you want to consume is what you must do so that the keto diet you are doing can be successful and produce maximum results.
6. Drinks that contain alcohol
Alcohol drinks contain sugar high alcohol, which is a carbohydrate. The high carbohydrate content makes this drink not recommended when you are on a keto diet.
7. Fruits that contain high glucose
Fruits that have a high sugar content are prohibited when you are on a keto diet. When doing a regular diet, it may be advisable for you to turn snacks into a fruit. But for the keto diet, the fruits you can consume have a minimal number because the average fruit has high sugar content. You should avoid some of the fruits when you are on the keto diet: pineapple, apple, banana, pomegranate, mango, grape, fig, and lychee.
Those are the food that you can eat and also to avoid when you are on Keto. If you are very new to the keto diet, it is recommended that you learn the diet properly. One way is to get our ‘Ketogenic Diet for Beginners’ guide so that you will be able to perform the diet safely and properly.