Home An Intro Guide About Keto Diet for Beginners

An Intro Guide About Keto Diet for Beginners

an intro guide about keto diet for beginners

The ketogenic diet is a low-carb diet plan in the Philippines that has recently gained popularity. This diet is high in fat and moderate in protein. Filipino keto meal plans incorporate local keto-friendly foods and recipes while keeping to low-carb principles.

This food plan helps with weight loss, energy, sleep, and more. However, if you are new to this diet, there are certain things you should keep in mind before starting.

5 Things You Should Know Before Starting a Keto Diet Meal Plan 

Fat Loss Benefits 

With this diet, the liver converts extra fats into burnt ketones. This makes it one of the most excellent weight-loss alternatives accessible today. Studies demonstrate that this diet lowers blood pressure, cholesterol, and triglycerides, improving general health.

Low Carb Diet Plan in the Philippines

A ketogenic diet can lessen cravings and give you more food control. These diets reduce sugar intake while allowing desserts and other meals.

Weight Management 

This diet enhances insulin sensitivity. Thus, many experts believe it can manage or cure diabetes. Obese people may need fewer medications after going keto. Research suggests ketosis may reduce cancer cell growth.

Heart Health 

This diet may improve heart health by lowering LDL cholesterol and raising HDL cholesterol.

Brain Function 

Strong evidence showing that this type of diet increases brain function. Ketone bodies fuel neurons in the brain, according to research. This makes us wiser and faster learners. The keto diet meal plan in the Philippines involves high fats, moderate protein, and low carbs. Though challenging to adjust to, it is a game-changer.

Start Ketogenic Diet to Lose Weight

You now know about the keto diet plan for beginners in the Philippines. You may be curious about what people on a ketogenic diet eat. After all, a high-fat, low-carb diet contradicts the status quo.

Keto Diet Foods in the Philippines 

Now let’s discuss keto diet Philippines meal planning. Start by feeling unrestricted to any food group. Instead, focus on lean proteins, vegetables, fruits, whole grains, nuts & seeds, dairy products, eggs, beans, fish, poultry, meat, veggies, fruit, and non-starchy carbs.

Also Read: PH on World Food Day: ‘access to sustainable and affordable healthy diet’

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Keto-Friendly Filipino Dishes

Bicol Express
Kinilaw na Tuna
Beef Steak
Pork Giniling
Pork Belly
Pork Dinuguan
Fried Chicken (no breading)
Adobo sa puti
Bulalo (no potato)
Fried Tilapia
Fried Bangus
Pork Sisig
Chicken Sisig
Tinola (sayote)
Longganisa (no sugar)
PinakbetAmpalaya con Karne
Sauteed Pechay
Sauteed Repolyo
Cabbage Roll
Beef Broccoli
Grilled Pork
Beef Pares
Calamares (with keto-friendly batter)Tinapa-Cauliflower Fried Rice
Tortang Talong
Chicken Inasal
Chicken Curry
Chicken Alfredo
Shirataki Carbonara
Pork Adobo
Chicken Adobo
Adobong Pusit
Adobong Sitaw
Steamed Seafood
Pork Pata Nilaga
Chicken Salad

Seems difficult? Fear not; the food is delicious. Before long, you’ll discover that you no longer have a longing for carbohydrates.

How Keto Diet Works

So how does the ketogenic diet work so well in the Philippines? Could you shed pounds by substituting skim milk and processed food with minced meat and cheese? Yes, it is possible if you follow it to the letter.

Many people believe that we need to eat a lot of carbohydrates for energy. This resembles how runners eat lots of carbs before races. Many people often mistake carbs for energy because our bodies easily break them down and use them as fuel.

When there are no carbs, the body uses fat for energy. It does this by turning fat into fatty acids and ketones. This process turns the body into a fat-burning machine.

Rapid weight loss? Who wouldn’t desire that?

  • Ensure you always have sufficient sleep. Sleep deprivation slows digestion, causes hormonal imbalances, and messes with blood sugar regulation. Strive to get seven hours of sleep every night.
  • Exercise regularly. Exercise boosts energy, burns fat, and strengthens muscles. Attempt to take a 30-minute walk thrice a week. Alternatively, you could jog for three miles five times a week.
  • Keep stress under control. Stress hormones elevate cortisol, hindering fat burning. But high-carb snacks only boost short-term energy and then crash your blood sugar.
  • Eat breakfast every morning. Breakfast regulates our metabolism all day. Eating protein two hours after awakening can improve insulin sensitivity. Skipping breakfast may lead to weight gain, according to research.
  • Drink green tea. Dark chocolate, red wine, blueberries, and black pepper include catechins, which green tea contains. A Nutrition Journal study found that four cups of green tea daily reduced abdominal fat by over one cup.
  • Take probiotics. Probiotic bacteria live naturally in the gut and aid digestion. They boost immunity, reduce inflammation, and prevent cancer. They are in supplements, kimchi, sauerkraut, kefir, miso soup, tempeh, and pickles

Tips and Warnings

Start Slowly

To start, avoid foods like bread, pasta, white rice, candy, and pastries that are high in refined carbohydrates and sugar. Next, switch to a ketogenic diet from a high-carb diet.  Avoid natural high-carb foods like potatoes, sweet potatoes, bananas, etc. This helps your body adjust to a low-carb diet and reduces cravings when you stop eating carbohydrates.

Do Not Be Alarmed of Keto Flu Symptoms

As your body adjusts to keto, you may experience flu-like symptoms: headaches, irritability, sweet cravings, and sleeping issues. These usually emerge a few days following ketosis. 

The good news is that there are ways to manage these said symptoms:

a. Supplement your body with electrolytes by adding pink Himalayan sea salt to your drinking water. Mineral or spring water is a great option for staying hydrated because it contains essential electrolytes, such as magnesium. Some will also drink bone broth throughout the day since it is rich in sodium and potassium.

b. If your sugar cravings are out of control, consuming extra fat is a good idea. Fat is the most satiating macronutrient, and it also helps your body produce ketones, suppressing appetite.

c. If the above methods fail, add starchy carbs to a daytime meal. Mineral-rich bananas and sweet potatoes are good carbs for this situation. Try this for a few days to see if the keto flu symptoms disappear, then switch to a stricter keto.

Check How You Feel

Watch your mood after a month of keto. Do you feel better than before? Or are you often tired and depressed? After 1-2 months of following a low-carb diet plan in the Philippines, consider modifying your diet to meet your lifestyle and improve your health.

Your Waist Size and Weight will Fluctuate Daily

Monitoring these every 3-5 weeks will let you assess your diet’s benefits. Thus, don’t worry if you have yet to lose weight or inches after a week. Follow your meal plan for three weeks before assessing your progress and diet.

Nutrient Deficits may Occur if the Ketogenic Diet Don’t Contain a Variety of Healthy Meals

Eating a variety of foods every day is important. This helps you get enough fiber, B vitamins, iron, magnesium, and zinc. These nutrients are essential for your health.

Include meats, fish, vegetables, fruits, nuts, and seeds in your diet. Eating a variety of these foods will help you meet your nutritional needs. The diet excludes whole grains.

Also Read: 9 Healthy Meal Prep & Cafes in CDO That You Should Try

Before Starting a Ketogenic Diet, Visit a Doctor and Dietician

Once you begin the diet, a nutritionist dietitian will watch for changes in your body. They will then make a meal plan based on your health needs. This plan will help prevent deficiencies and complications.

Frequently Asked Questions (FAQs)

What is Keto Diet Philippines? 

The keto diet is a high-fat, sufficient protein and low-carb diet. When you eat fewer carbohydrates (less than 20 grams per day), you increase fat consumption. When you reduce your carb intake, your body will enter a state called “ketosis” because it doesn’t have enough glucose.”

How to Lose 10kg in a Month with Keto? 

To start a ketogenic diet to lose 10kg, first cut back on sugar and unhealthy fats.” Carbohydrates are the body’s preferred energy source, so reducing your intake of these foods makes sense. Instead, your body will turn to fat and protein as an alternative energy source.

Is Rice Allowed in Keto? 

One of the initial food categories to steer clear of on the keto diet is grains and starchy foods. Examples include wheat, rice, corn, and oats, rich in carbohydrates. These goods can notably impact blood sugar levels and impede the body’s ability to enter ketosis.

What are the Top 10 Keto Foods?

A keto diet meal plan requires these foods to maintain low carbohydrate, moderate protein, and high fat intake. Include these foods in your diet to establish and maintain ketosis, which may help you lose weight and gain energy. Please consult a doctor before starting a new diet to ensure it fits your needs.

  • Lean proteins.
  • Non-starchy vegetables like leafy greens
  • Healthy fats including avocado, nuts, and seeds
  • Dairy products
  • Eggs
  • Low-carb fruits like berries, which are high in fiber and antioxidants.
  • Keto-friendly Filipino dishes 
  • Seafood like shrimp, salmon, and tuna.
  • Lean cuts of beef and pork.
  • Keto-friendly snacks such as pork rinds and cheese crisps

Final Thoughts

Starting can be challenging, like any new habit. The keto diet meal plan is popular for its low-carb, moderate protein, and high-fat approach. People are interested in it because it may help with weight loss and give you more energy. Before diving in, it’s crucial to grasp its principles and possible challenges. However, doctors recommend regular health checks and medical advice. Keto dieters can improve their health by making smart food choices, getting support, and overcoming challenges. By making wise dietary decisions, seeking assistance, and overcoming obstacles, keto dieters can enjoy the advantages of this lifestyle.

Sources: (1),(2),(3),(4),(5)

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