The Complete A-to-Z Guide to Keto Diet

Today, health has become a trendy lifestyle that everyone wants to have a piece of it. However, in choosing the perfect diet for you that suits your body type, lifestyle and metabolism can be quite difficult if you do not make the proper research.

Among the popular diets that are having quite a big following, one is starting to be showing faster and better results than the others.

Instead of talking about how great the diet is, let’s go on straight to what it is all about.


Keto Diet 101

The keto diet or ketogenic diet is actually a low carb diet that makes the ketones produced in the liver to be used as energy.  In other words, this diet will make your body to produce lower levels of glucose and insulin so your fats will be used out first as a primary source of energy for the body.

This whole process will create a new change to your body that is called as the ketosis state.

Ketosis is a process that occurs naturally in our body when our food intake is low. When this happens, we produce ketones, a breakdown component of fats in the liver.


Keto It Right

So, now you already know the definition of keto diet and what it basically do. Before, I have mentioned about ketosis.

Ketosis, is the state that you would want your body to be in before the diet can do its magic. To reach the state of ketosis is pretty simple. All you gotta do is adhere to the pantangs below:


1. Control carb intake

To ensure maximum results, the first thing you have to do is to limit your carbohydrate intake. It is advisable for you to stay below 20g of  net carbs intake and below 35g of total carbs daily.


2. Restrict protein intake

Most people assume that the keto diet is alike the Atkins diet because both are low carb diets. Therefore, they do not limit their protein. Too much of protein can lead to lower levels of ketosis. Ideally for weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.


3. Stop worrying about fat

In this diet, fat is not the enemy. It is, in fact, a primary source of energy. So, make sure you’re feeding your body enough of it. You do not lose weight on keto through starvation.


4. Drink water

Water is vital to stay hydrated since it helps to regulate  vital bodily functions and control hunger levels. So, make sure you stay consistent with the amount of water you drink.


5. Stop snacking

Although most diets recommend you to snack frequently, the keto diet suggests differently. Weight loss tends to do better when you have fewer insulin spikes during the day. Unnecessary snacking may lead to stalls or slow in weight loss.


6. Add exercise in

If you want to get the most out of your ketogenic diet, consider adding in 20-30 minutes of exercise a day. Even just a small walk can help regulate weight loss and blood sugar levels.


Effects of Breaking the Keto Diet Pantangs

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. However, you must be cautious to not over-do or under-do the diet.  Therefore, you must know the side effects that may occur.


1. Cramps

Cramps, specifically leg cramps are a pretty common thing among ketogenic diet beginners. It usually occurs in the morning or at night but it’s a pretty minor issue overall. This is due to a lack of minerals, specifically magnesium, in the body. To avoid this, drink plenty of fluid and add salt in your food.


2. Constipation

Dehydration is the most common cause of constipation and the simplest solution is to increase water intake up to 4 liters of water intake every day. Eat more vegetables that are non-starchy and rich in fiber will help to solve this problem.


3. Heart palpitations

When transitioning to keto, you may notice that your heart is beating both faster and harder. It’s pretty standard, so don’t worry about it. Just drink plenty of fluid and get sufficient sodium in your body.


4. Lower physical performance

Starting a new diet can take its toll on you and if your are just getting familiar with the keto diet, you will realise there are some You limitations on your performance. That is because your body is adjusting to use fat as energy. After that, you will become better.


Debunking Keto Myths

Just like any other diet, there are myths that not just confused but also tend to put you off course from your diet plan. In keto, there are a few myths that should be known in order to ensure maximum results and helping you from straying from the diet.


Myth 1: You can eat any type of fat

Many see the diet as a free pass to gorge on fatty foods such as sausages however you must be careful in filling up on saturated fat sources. Instead, include foods containing unsaturated fats such as extra virgin olive oil, nuts, seeds and fatty fish.


Myth 2: Losing muscle mass

The whole reason you are going on a diet is to keep your body toned and fit. What is the use of going on a diet that will make you lose muscle mass?

Contrary to popular belief, the keto diet can actually help you build muscles provided that you combine the diet with strength-traning exercises.


Myth 3: You will always be low energy on keto

Just because your body is in ketosis, that does not mean you are always fatigued. At first, your energy level might be lower than usual but after your body has adjusted to the diet, the ketones will s do a great job of providing the brain with a steady fuel-source, so it’s common to experience more mental clarity, increased focus and more upbeat moods once you get going on the keto diet.



Are You Ready for Keto?

Since you have the basic understanding of what is keto diet, it’s side effects, myths as well as keto-friendly foods for you to include in your diet, what is stopping you from doing it?

Need help to plan your meals for the first few weeks? Get some of the best keto recipes for you to try at home.

Azrene Jasmine

A true blue Penangite, Azrene Jasmine favourite thing to do is, well, eating. Though currently in a love/hate relationship with the weighing scale, she truly believes that every woman should choose a hunk of juicy steak over a bowl of salad on the first date because steaks are awesome and what man can resist a woman with a healthy appetite?

Love Malaysian food and culture? Find Malaysian recipes and stories on culture here in the Butterkicap community. Join us.

Sign up for Butterkicap

Tweet us 

Show the world just how amazing Malaysian food is.

Hashtag us at #butterkicap

Please check your feed, the data was entered incorrectly.