{"id":40594,"date":"2020-11-05T09:00:08","date_gmt":"2020-11-05T01:00:08","guid":{"rendered":"https:\/\/shopee.com.my\/blog\/?p=40594"},"modified":"2020-12-23T10:28:06","modified_gmt":"2020-12-23T02:28:06","slug":"keto-diet-plan-malaysia-tips-how-to-start","status":"publish","type":"post","link":"https:\/\/shopee.com.my\/blog\/keto-diet-plan-malaysia-tips-how-to-start\/","title":{"rendered":"Before You Start: Keto Diet Tips Every Malaysian Needs To Know"},"content":{"rendered":"

Keto — the high-fat, low-carb diet that everyone wants to know more about. Seeing how rice is a main staple of our meals, trying to go on a keto diet plan in Malaysia can be tough. Not to mention, investing in fatty cuts of meat and healthy oils can be costly, too. Here, we outline what the keto is about, as well as tips on how to execute a keto diet plan in Malaysia. Disclaimer: Always make sure to consult a doctor before going on a drastic diet change, especially if you have pre-existing health conditions such as diabetes.\u00a0<\/span><\/p>\n

Keto Diet Explained\u00a0<\/span><\/h2>\n
\"scrabble
Credit: healthguru<\/a> from Pixabay<\/a><\/figcaption><\/figure>\n

Keto, short for ketogenic, is a low-carb diet that focuses on the necessary consumption of a high ratio of fats to make up for it. This means you would typically eat lots of non-root vegetables in a day, while loading up on good fats and protein. A good estimate is 70% healthy fats from natural sources, 25% protein such as lean meats or eggs and below 5% carbs is usually around 20 grams of carbs per day. When eating from \u201cregular\u201d carb sources, 20 grams of carbs is very little, usually amounting to \u00bd cup rice or 1 half of a burger bun. Most keto dieters don\u2019t eat these \u201cregular\u201d carbs at all; they stick to vegetables only to obtain the fibre and minor amount of carbs which they need.\u00a0<\/span><\/p>\n

Potential Benefits Of The Keto Diet<\/h3>\n

Wondering how a high-fat diet can be good for you? Studies have shown that a ketogenic diet actually contributes to <\/span>better long-term weight control<\/span><\/a>.\u00a0 Not only that, a high-fat diet reduces hunger and decreases <\/span>insulin resistance<\/span><\/a>, which can make weight loss easier. If you\u2019re thinking \u201cAll that fat is going to get stuck in my arteries! I\u2019m going to get heart disease!\u201d, you\u2019ll be happy to know that many studies, including <\/span>this one<\/span><\/a>, have in fact found that levels of good cholesterol (HDL) go up when on a keto diet, but levels of bad cholesterol (LDL) and triglycerides actually reduce. This means that overall, the keto diet should not negatively affect your cardiovascular health, though it\u2019s important to monitor your cholesterol levels periodically while on the diet to make sure of this. After all, different people can react differently to the same diet.\u00a0<\/span><\/p>\n

When going on a keto diet plan in Malaysia, there are a few things to consider. First, you\u2019ll likely have to slow down your social activities, as it can be hard to find dining places in Malaysia that dish out keto-friendly meals. The initial adjustment period can also be tough — many who have gone on the keto diet have shared the \u2018keto flu\u2019 experience, where it feels like you\u2019ve fallen sick for the first few days. Uncomfortable symptoms can range from mild headaches and haziness to more extreme rashes and vomiting.<\/span><\/p>\n

What To Eat On The Keto Diet Plan In Malaysia<\/span><\/h2>\n
\"himalayan
Credit: monicore<\/a> from Pexels<\/a><\/figcaption><\/figure>\n

Useful Tips Before Starting Your Keto Journey<\/span><\/h3>\n

Since dining out during this diet can be tough, executing the keto diet plan in Malaysia means you\u2019re likely going to be cooking a lot more at home. To prepare your body and your pantry for success:\u00a0<\/span><\/p>\n