keto (ketogenic) is a diet rich in fat, low in carbohydrates and enough protein to put the body into a state of ketosis - when the body uses fat instead of sugar for energy. According to Healthline, this regimen helps lose weight quickly, control blood sugar and improve cardiovascular health.
keto menu design principles:
Increase your intake of good fats (olive oil, avocado, fatty fish)
Minimize starch and sugar
Ensure enough protein from meat, eggs, soy
Drink plenty of water, supplement electrolytes
Suggested keto menu to lose weight for 1 week:
Day 1: Avocado fried eggs + kale salad + grilled salmon Day 2: Grilled eggs with vegetables + pan-fried eggs + boiled mustard greens Day 3: Boiled eggs + avocado + stir-fried beef with mushrooms Day 4: Grilled eggs with vegetables + steamed shrimp + stir-fried Sesame oil Day 5: smoothie with chia seeds + tuna salad + pork skin is crispy Day 6: Almond bread + rice eggs + olive oil mixture Day 7: Grilled eggs + grilled chicken + stir-fried spinach with garlic
Notes when applying:
According to the Mayo Clinic, beginners need to monitor their body's response in the first week. Symptoms such as fatigue and headaches due to "carb shock" may appear, but will gradually decrease after a few days. People with underlying diseases should consult a doctor before applying.
The keto diet not only supports weight loss but also forms a healthy lifestyle if maintained properly and scientifically.
