What are the principles of eating keto?
The principle of eating keto is to put the body into a state of ketosis, which is a state in which the body uses fat as the main source of energy instead of carbohydrates. Eating a keto diet requires adjusting the proportion of nutrients received appropriately, as follows:
- Carbohydrate Restriction
- Limit your carbohydrate intake to a minimum, typically around 20-50 grams per day.
- Avoid foods high in sugar and starch, such as bread, rice, pasta, sweets, and sugary drinks.
- Increased Fat Intake
- Focus on increasing your intake of fat from good sources of fat, such as meat, fish, eggs, butter, olive oil, avocados, nuts, and seeds.
- Fat intake should be approximately 70-75% of daily calories.
- Moderate Protein Intake
- Protein consumption should be moderate, approximately 20-25% of daily calories.
- Choose protein from good sources such as meat, fish, eggs, and high-fat dairy products.
- Avoid Highly Processed Foods
- Avoid highly processed foods and additives.
- Choose fresh food and cook it yourself.
- Stay Hydrated
- Drinking water is important to help your body adapt and reduce potential side effects, such as keto flu.
- Eat Low-Carb Vegetables
- Eat green leafy vegetables and low-carb vegetables such as lettuce, spinach, broccoli, and cabbage.
What are the keto diets divided into? What should and should not be eaten for keto?
Keto diet is a diet that focuses on eating foods high in fat, moderate protein, and low in carbohydrates to bring the body into a state of ketosis, which is a state in which the body uses fat as its main energy source instead of carbohydrates. Keto diets can be divided into the following groups:
Fatty foods
- Coconut Oil: Contains สมัคร ufabet medium-chain fatty acids (MCTs) that help your body enter ketosis quickly.
- Olive oil: Ideal for cooking and salads.
- Avocado oil: High in monounsaturated fats and a high boiling point, making it ideal for frying.
- Macadamia Oil: Contains monounsaturated fat and a mild flavor.
- Butter: From cow’s milk or butter from grass-fed animals.
- Nuts such as pistachios, almonds, walnuts, etc.
Protein foods
- beef
- pork
- Chicken meat
- egg
- fish
- Seafood
- tofu
- bean
- Unprocessed meat
Carbohydrate foods
Carbohydrate restriction is very important for the keto diet, meaning you should eat around 20-50 grams of carbohydrates per day. Therefore, the foods you choose for the carbohydrate group for the keto diet are low-carb and high-fiber foods, such as:
- Spinach
- Kale
- Salad
- Broccoli
- Cauliflower
- asparagus
- Various berries such as strawberries, raspberries, blueberries, blackberries
- lemon
- tomato
- Avocado
- Almond
- Walnut
- Flaxseed
- Chia seeds