Fasting and the keto diet have one thing in common, which is able to help you lose weight. But, is it safe to apply the keto diet while fasting? Also, what are the keto diet menus during fasting?
Also Read: Not allowed to fast for the sake of health, who is included in this category?
What is the keto diet?
The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet. In practice, this diet aims to reduce carbohydrate intake and replace it with fat.
This reduction of carbohydrates puts your body into a metabolic phase called ketosis. In this phase the body becomes very efficient at burning fat for energy, this fat becomes ketones which can supply energy to the brain.
There are various health benefits that you can get from this keto diet. One of them is losing weight, as mentioned in research in the journal Environmental Research and Public Health.
Can the keto diet be done while fasting?
Doing the keto diet while fasting can be said to be quite safe. The reason is, there are several benefits that you can get from this practice, such as:
1. Launching the ketosis process
Fasting makes the body reach the ketosis phase faster than you just do the keto diet. Because, when fasting the body balances energy by diverting energy sources from carbohydrates to fat. Exactly the same as the keto diet.
During fasting, insulin levels and glycogen reserves decrease, so the body will naturally burn fat for fuel.
The health site Healthline says people who have difficulty reaching the ketosis phase while on the keto diet can speed up this process effectively by fasting.
2. Can lose more fat
Massive fat burning during fasting and the keto diet can directly affect weight too, you know! There will be a lot of fat mass in the body that will be burned from this combination.
Even so, what you need to remember is that not everyone can apply the same methods and methods for losing weight.
Tips on starting the best keto diet while fasting
There are several things to consider when starting a keto diet. One of the most important is to make up your mind. Choose the right date and time to start. For example, on the third day of fasting.
Then, choose low-carb foods. If necessary, make long-term plans about what to consume. You can make a catogenic pyramid. The goal, make it easier to determine the right food for meal and snacks.
Don’t forget to also prepare electrolyte drinks. This is because the body is more susceptible to catching a cold the first time you go on this one diet. Balance it with regular light exercise, for example 15 minutes before breaking the fast.
But before doing it, it’s a good idea to consult a doctor or health professional. Also provide indicators for diet, such as measuring weight and blood sugar pressure during fasting.
Also read: Iftar with Spicy Food, What are the Effects?
The recommended keto diet menu during fasting
Choosing the keto diet menu during fasting is a must. However, not a few who do not know the best menu. Here are some of the keto diet menus that you can try:
- The best meat menu, including red meat, sausages, chicken, and steak. Another alternative, can be with turkey meat if available. Balance with the consumption of eggs.
- Several types of fish that have good nutrition, such as tuna, salmon, sardines, and mackerel.
- Green vegetable. But, don’t consume too much of this one menu, OK? Combine with others so that the intake of nutrients that enter the body is more optimal.
- Cheese is actually good for the keto diet menu during fasting. Although, it’s a good idea to choose non-processed, aka real cheese.
- As for chocolate, choose dark chocolate. Then, mix it with yogurt and type milk fullfat.
- The best fruits for the keto diet menu are strawberries and avocados.
Combine the keto diet menu
For the keto diet menu during fasting, you can combine several foods. Ensure nutritional intake such as protein, carbohydrates, and other substances are met.
As much as possible, multiply the menu that contains good fats. To be sure, do not eat too many foods with high carbohydrates.
- Iftar menu: Oxtail soup or beef soup, one piece of chicken fried in low fat oil. Balance with pre-roasted carrots.
- The best takjil menu for breaking the fast is plain water or mineral water. You can also add a glass of warm plain tea. Another alternative, can be with a bowl of grass jelly and coconut milk.
- The menu for sahur should be protein-rich foods. Some of them are fried eggs or sunny side up eggs. If possible, add grilled fish. Cream cheese or shirataki noodles also quite good for the breakfast menu.
Make sure you cook all of these dishes using butter or olive oil. Because these two ingredients are practically safe when you are on the keto diet during fasting.
Example of a keto diet daily menu during fasting
If you are still confused about which food is right for you to consume so that your keto diet goes well during fasting, here is a menu for one week that you can sample:
1. Monday
On Mondays you can eat vegetables and boiled eggs with tomatoes. This food is enough for the source of energy you need when fasting.
At iftar at night you can try chicken salad with olive oil, feta cheese, olives and other salads or you can eat salmon with asparagus cooked in butter.
2. Tuesday
At the time of sahur, try processing eggs, whether it’s fried or boiled like the first day. You can add basil and spinach omelettes. When breaking the fast, you can drink almond milk, peanut butter, spinach, cocoa powder.
3. Wednesday
You can eat breakfast with peanut milk, chia pudding sprinkled with coconut and blackberries. To break the fast, you can eat processed meat with parmesan cheese, broccoli and salad.
4. Thursday
Try eating it with avocado, salsa, eggs, onions and chilies. Meanwhile, when you break your fast, you can eat chicken with cream cheese.
5. Friday
You can eat sugar-free yogurt, peanut butter, chocolate powder and berries for breakfast. As for breaking the fast, you can eat a variety of mixed vegetables.
6. Saturday
For breakfast, you can try cream cheese pancakes mixed with blueberries. Meanwhile, when breaking the fast, try cooking fish cooked in coconut oil.
7. Sunday
You can have breakfast on Sunday by eating fried eggs and mushrooms. As for breaking the fast, you can enjoy spaghetti bolognese.
Since each meat and vegetable has different nutritional content and health benefits, try to combine them on different days so you don’t get bored.
What are the menus to avoid?
For the keto diet to work, it’s important to avoid certain foods, such as those with too much sugar. For example, ice cream, soft drinks, candy and fruit juices. All fruits except strawberries and avocados have high sugar content.
Not only that, you should not use grains in your keto diet menu, such as wheat ingredients, cereals, rice and pasta.
For legumes, your keto diet would be perfect without peas, beans, kidney beans, and other types of legumes. This also applies to root vegetables such as potatoes, carrots and sweet potatoes.
Flavoring on the keto diet menu should not be used. Say goodbye to barbecue sauce, ketchup, salads with added sugar, margarine, vegetable oil, corn oil and mayonnaise.
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Watch your physique to apply the keto diet while fasting
Even though it looks simple, in fact the keto diet is not as easy as one might think, especially if it is carried out in the month of Ramadan. You have to pay attention to your physical condition first. Don’t let the diet that you do actually make your health decrease.
Even though it can help you lose weight, the keto diet can have bad effects if done incorrectly. You will feel excessive fatigue, weakness due to lack of fluids, to cramps in the muscles.
Combining these two things brings its own difficulties. Don’t let yourself be adversely affected, as experienced by some people who eat too much and excess when breaking their fast or dawn. So, when are you going to start the keto diet?
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