Some of us are still thinking of ways that we can reduce weight. Others are already doing routines and few do not know what or which methods will work for them. Well, you might want to try Ketogenic Diet and you may be shocked that some Filipino personalities are doing so fine with this Method. In this article, we will introduce this trending diet plan, its benefits, and must-try recipes that you can get as inspiration to start your weight loss journey.

All About Keto

The ketogenic diet or keto diet is a high-fat, low-carbohydrate diet that has gained popularity in recent years for its potential health benefits and weight loss effects. The diet involves drastically reducing carbohydrate intake and replacing it with fat, causing the body to enter a metabolic state called ketosis. Ketosis is a natural metabolic process in which our body is burning our fat for energy instead of glucose. In this state, the liver produces ketones, which are molecules that are used for energy when glucose is scarce. By following a ketogenic diet, you can train your body to use ketones as its primary source of fuel, which has several potential health benefits.

Filipina Personalities that did Keto

The ketogenic diet has been shown to be an effective weight loss and health management tool. Here are some Filipina personalities that tried the Keto diet and showed progress in their journey.

Aiko Melendez

 Image source: @aikomelendez on Instagram

Aiko Melendez is an actress who shocked viewers with her incredible weight loss journey through the ketogenic diet. She posted her Diet Vlog on Youtube later, and many subscribers were happy with the result. She decided to try the keto diet and noticed significant changes in her body.

Mariel Rodriguez-Padilla 

 Image source: Snip from Mariel Padilla on her Youtube

After giving birth, this host/actress found herself struggling with weight gain. Although the demands of motherhood and a busy schedule left her with little time for exercise and healthy eating, she knew she needed to make a change, so she turned to the ketogenic diet. She even hired a nutritionist. It was not easy for her at first, but she embrace the ketogenic diet as a tool for weight loss and improved health.

Sili Queen

Image source: Sili Queen on Facebook

Derleen Cadua Dimaisip in real life has switched to Keto Diet as well. Although she was never considered "thick" or overweight, she decided to give it a try in preparation for her wedding.

Beauty Gonzalez

Image source: @beauty_gonzalez on Instagram

Everybody was delighted with Beauty's transformation from joining Pinoy Big Brother in 2008 to becoming a phenomenal actress. Beauty was persistent in losing weight since she was given a role in different TV series. In one of her interviews, she even mentioned that she disciplined herself in eating more vegetables, Lean meats, Low on carbohydrates, and also drink juice for detox.

Loisa Andalio

Image source: @iamandalioloisa on Instagram

Loisa's keto diet was one of those methods that became trending on Social Media Platforms. Aside from her being open about her journey, she even shared her sacrifice of giving up eating rice. She only eats Eggs twice a day (Lunch and Dinner) and coffee with no Sugar for her breakfast.

How does the Keto Diet Work?

When you restrict carbohydrates, your body has to find an alternative source of fuel. By increasing your intake of healthy fats and protein, your body enters a metabolic state called ketosis. During ketosis, the liver produces ketones, which are used for energy instead of glucose.

Benefits

The keto diet has gained popularity for its potential health benefits. This low-carb, high-fat diet involves drastically reducing carbohydrate intake and replacing it with fat, causing the body to enter a metabolic state called ketosis. We listed some of the benefits of the keto diet:

Weight loss

The keto diet has been shown to be an effective tool for weight loss. By reducing carbohydrate intake and increasing fat consumption, the body is forced to use stored fat for energy, resulting in rapid weight loss.

Improved blood sugar control

The keto diet may help improve blood sugar control, making it a potential option for those with type 2 diabetes. By reducing carbohydrate intake, blood sugar levels are more stable, reducing the need for insulin.

Increased energy levels

 Many people report increased energy levels when following the keto diet. By using stored fat for energy instead of glucose from carbohydrates, the body is able to maintain stable energy levels throughout the day.

Decreased inflammation

The keto diet has been shown to decrease inflammation in the body, which is linked to various chronic health conditions such as heart disease, cancer, and Alzheimer's.

Improved mental clarity

The keto diet may improve mental clarity and cognitive function. By reducing carbohydrate intake and increasing fat consumption, the brain is fueled by ketones, which may improve brain function.

Lowered triglyceride levels

The keto diet has been shown to lower triglyceride levels in the blood, which is a risk factor for heart disease.

Reduced risk of seizures

The keto diet has been used for decades to also treat epilepsy in children. By reducing carbohydrate intake, the brain is fueled by ketones, which may reduce the frequency and severity of seizures.

Potential cancer-fighting properties

Some studies have shown that the keto diet may have cancer-fighting properties, though more research is needed to confirm these findings.

Improved skin health

The keto diet may improve skin health by reducing acne and other skin conditions. By reducing carbohydrate intake, there is less insulin in the body, which may reduce inflammation in the skin.

Mistakes to avoid

As with any eating plan, it's possible to make some common mistakes people make that could delay their progress or harm their health. In this case, it is crucial to know what the ketogenic diet is and the pitfalls you should avoid in order to make sure you're following it in the right way. Let us look at several of the frequent errors people make while following the ketogenic diet, and how to avoid them for the best outcomes.

Lack of electrolytes. When you adhere to the ketogenic diet the body could lose electrolytes as a result of an increase in the excretion of water. This could cause symptoms such as headaches muscle cramps, and fatigue. To avoid this, be sure that you consume adequate amounts of potassium, sodium, and magnesium in your diet or in supplements.

In excess of protein consumption. Protein is essential when you are on a ketogenic diet excessive consumption can knock your body out of ketosis. The reason is that excess protein is converted into glucose in your body, which could cause blood sugar levels to rise. It is important to maintain a moderate protein intake and concentrate on healthy fats.

Inadequately tracking your macros. It's essential to monitor your macronutrients (carbs proteins, carbs, and fat) when you're on a ketogenic diet to ensure that you're within the right limits. In the event that you do not, you might consume too many carbs and not have enough fat which could cause a slowdown in your progression.

Too several "keto" products: While there are a lot of "keto" products on the market, however, not all are keto-friendly. Certain of these items could contain high levels of carbs or processed ingredients, as well as artificial sweeteners that may cause you to fall out of ketosis. Always check the labels and opt for the most nutritious, whole-food items whenever you can.

Insufficient fiber intake. Since many foods high in fiber are also rich in carbs, it's difficult to obtain sufficient fiber in ketogenic diets. But, fiber is essential for digestion and can keep you feeling fuller. Concentrate on vegetables that are not starchy as well as nuts and seeds to boost your intake of fiber.

TOP 10 TIPS FOR A SUCCESSFUL AND HEALTHIER KETO

While there are some mistakes that can be committed, there is also some advice that would help us throughout this diet plan which might be useful. If you are considering following this diet, here are the tips you should keep in mind to ensure your success. 

1. Start with a plan: Before you begin a ketogenic diet, it's important to have a plan in place. This includes understanding what foods are allowed and which ones are not, determining your daily calorie and macronutrient needs, and creating a meal plan that includes a variety of nutrient-dense, whole foods.

1. Focus on healthy fats: A ketogenic diet is high in fat, but not all fats are created equal. Focus on healthy, unsaturated fats such as avocado, nuts and seeds, olive oil, and fatty fish. Limit intakes of saturated and trans fats, which can increase the risk of heart disease.

1. Keep your protein moderate: While protein is an essential nutrient, consuming too much can kick you out of ketosis. Aim for a moderate intake of protein from sources such as meat, fish, eggs, and dairy products.

1. Track your macros: Tracking your macronutrient intake (carbs, protein, and fat) is essential on a ketogenic diet to ensure you're staying within the appropriate ranges. Use a food diary or app to track your intake and adjust your diet as needed to achieve your goals.

1. Drink plenty of water: When you follow a ketogenic diet, your body may lose water and electrolytes due to increased urination. Make sure to drink plenty of water and electrolyte-rich fluids such as bone broth to stay hydrated.

1. Include non-starchy vegetables: While a ketogenic diet is low in carbs, it's still essential to include non-starchy vegetables to get essential nutrients, fiber, and antioxidants. Focus on vegetables such as leafy greens, broccoli, cauliflower, and bell peppers.

1. Prepare your meals in advance: Preparing your meals in advance can help you stay on track with your diet and avoid unhealthy temptations. Consider meal prepping for the week, packing lunches for work, and having healthy snacks on hand when hunger strikes.

1. Be patient: It takes time for your body to adapt to a ketogenic diet and for you to see results. Don't expect instant weight loss or other benefits. Be patient, and trust the process.

1. Seek support: Following a ketogenic diet can be challenging, especially in the beginning. It is alright to seek support from friends, family, or a group to stay motivated.

1. Be flexible: While it's essential to stick to a ketogenic diet to achieve success, it's also important to be flexible and make adjustments as needed. If you have difficulties, don't just give up. Remember to learn from your mistakes and get back on track.

Following a ketogenic diet can be a powerful way to improve your health and achieve your weight loss goals. By following these tips, you can ensure your success on this diet and reap the many benefits it has to offer. Remember to focus on healthy fats, track your macros, drink plenty of water, and be patient. With time and dedication, you can achieve your goals and enjoy the many benefits of a ketogenic diet.

Recipes and Meal Ideas for a Delicious and Satisfying Ketogenic Diet

The ketogenic diet can seem daunting at first, as it requires a significant reduction in carbohydrate intake and an increase in healthy fats. However, with a little creativity and planning, the keto diet can be delicious and satisfying. Along with the tips on a successful Keto, here are some recipes and meal ideas you may want to list down to get you started on a tasty and healthy keto journey:

1. Fresh Avocado and Egg Breakfast: Slice the avocado in half and remove the pit. Crack an egg into the hole left by the pit and bake in the oven for 12-15 minutes, or until the egg is set. Serve with a side of bacon for a delicious and filling breakfast.

1. Keto Pizza: Replace traditional pizza crust with a low-carb option, such as a cauliflower or almond flour crust. Top with your favorite keto-friendly toppings, such as cheese, pepperoni, and vegetables.

1. Garlic Butter Steak Bites: Cut sirloin steak into bite-sized pieces and sauté in a pan with garlic butter until browned on all sides. Serve with a side of steamed broccoli or cauliflower for a satisfying keto-friendly meal.

1. Zucchini Noodles with Pesto: Use a spiralizer to turn zucchini into noodles and toss with a homemade pesto made from olive oil, basil, and pine nuts. Top with grilled chicken and/or shrimp for a protein-packed meal.

1. Cheesy Cauliflower Casserole: Mix steamed cauliflower with cream cheese, sour cream, and cheddar cheese. Bake in the oven until bubbly and golden brown for a delicious and satisfying side dish.

1. Keto Chocolate Mousse: Whip heavy cream, cocoa powder, and your favorite keto-friendly sweetener for a rich and indulgent dessert.

1. Cucumber Salad with Feta: Slice cucumbers and toss with crumbled feta cheese, olive oil, and red wine vinegar for a refreshing and keto-friendly side dish.

1. Baked Salmon with Lemon and Herbs: Season salmon fillets with lemon juice, garlic, and fresh herbs such as dill or parsley. Bake in the oven until cooked through for a healthy and flavorful main dish.

1. Coconut Flour Pancakes: Replace traditional pancakes with a keto-friendly version made from coconut flour, eggs, and coconut milk. Top with whipped cream and berries for a sweet and satisfying breakfast.

1. Chicken Alfredo with Zucchini Noodles: Use zucchini noodles as a low-carb alternative to traditional pasta in a creamy and indulgent chicken Alfredo dish.

With these delicious and satisfying recipes, following a ketogenic diet can be a tasty and enjoyable experience. Experiment with different ingredients and flavor combinations to find your favorite keto-friendly meals.

In conclusion, the ketogenic diet can be an effective way to improve health and achieve weight loss goals for some people. However, it is not a one-size-fits-all solution and should always be approached with caution and guidance from a healthcare professional. 

Do not forget that the journey to a healthy body and mind is unique for every individual and should be approached with kindness, compassion, and patience. Embrace your body for what it is. Remember that weight and body size do not determine a person's worth or value and that all bodies are beautiful and deserving of respect and care.

Ultimately, a healthy and happy life is about balance, not deprivation or restriction.