Novel crazy diets are introduced for fitness enthusiasts who want to lose weight in the least possible time. Keto diet Malaysia is also garnering significant attention because of its amazing results. This alluring diet promises rapid weight loss by switching your body’s primary fuel source from carbohydrates to fats. Before embracing this new trend, you need to understand the potential benefits and drawbacks of the keto diet.
What is a keto diet?
There are multiple diets practiced in the world. Each of them is unique because of the varied percentage of macronutrients. These macronutrients are carbohydrates, fats, and protein. In a normal diet, carbohydrates have the highest percentage (45-65%) because it is the body’s main fuel. Proteins are allowed in moderate quantities (10-35%) and fats range from 20-35%. However, the keto diet comprises high fat (70%), moderate protein (25%), and negligible carbs (5%) (1).
The diet works by eliminating sugar from the body, prompting it to break down fat for energy. The resulting molecules, called ketones, are used as fuel. Due to this weight loss occurs as the body burns fat. Besides this, lower-carb diet intake can improve insulin sensitivity, reducing fat storage.
At a low sugar state, ketone bodies are produced in the body. These are produced by the liver in the absence of glucose. These can be detected in urine, blood and breath tests.
Here is the list of traditional fat and Keto protein sources in Malaysia:
Coconut milk: 90% of the calories comes from fat.
Coconut oil.
Palm oil.
Peanut oil: Used for preparing meals.
Peanuts: Used for preparing satay sauce.
Avocado: Majorly used in breakfasts.
Sesame seeds: conventionally used to garnish the dishes.
These are among the famous plant-based keto Malaysia sources. Animal-based fats include:
Fatty fish: Being in a coastal region, Malaysians can enjoy fresh fatty fish.
Meat: Mutton and beef are also consumed for making dishes.
Eggs: These are the main ingredients of telur mata, telur dadar, telur sambal and telur ribas.
Cheese: cheddar, mozzarella, and parmesan are used in Western-style dishes. Cream cheese is used for desserts and feta is used in Mediterranean-inspired dishes.
This list will be helpful for you all if you decide to follow the keto diet after knowing its pros and cons.
Benefits of keto diet Malaysia:
Striking weight loss and appetite reduction:
A person can lose 2-4kgs in a month through the conventional weight loss method. But through the keto diet, 4-6kgs or more can be lost in a month.
A Keto diet also lowers the appetite because the stomach stays full for a longer time. Since carbs are digested in the body within 1-2 hours. However, fats take up to 3-4 hours. The feeling of satiety reduces your urge to eat frequently (2).
Improved blood sugar levels:
A low-carb diet can lower blood sugar levels and improve insulin sensitivity. This phenomenon is great for the health of diabetes patients. They often suffer from sugar spikes in their blood.
Enhanced Mental Clarity:
As mentioned earlier, ketone bodies are produced when you are on a keto diet. These ketone bodies have a neuroprotective role. They are capable of protecting and strengthening nerve cells. Therefore, the keto diet is also recommended for Alzheimer’s patients and autism spectrum disorder. It can also prevent the chances of brain cancer (glioblastoma).
Therapeutic for epilepsy patients:
Keto diet was first introduced to epilepsy patients. It can control seizures. It is recommended for patients who haven’t seen any improvement through anti-seizure medication.
Note:
If you are reading this blog to introduce the ketone diet to your child or infant then be mindful!
Children need to be under observation when they are given a keto diet. Begin with sugar-free drinks. For example, coconut milk or almond milk. Then move to the solids within 24 hours.
Infants will be given ketogenic formulas and their blood sugar levels must be monitored for 48 hours.
Drawbacks of the keto diet:
Keto flu:
As your body transitions into ketosis, you might experience symptoms like fatigue, headache, irritability, brain fog, and nausea commonly referred to as “keto flu.” These symptoms are experienced at the start of the low-carb diet (3).
Low-bone density:
Excessive ketone bodies cause hypercalciuria, hypocitraturia, and urine acidification. It occurs because of the renal response to elevated dietary acid levels. Calcium from bones is pulled to work as a buffer. As a result, bone density is compromised.
Besides this, vitamin D levels and growth factors are also disturbed because of the acidic load (4).
High cholesterol:
Good fats are only available in nuts, fish, seeds, and eggs. But in the keto diet, you can’t rely only on these sources, rather you are supposed to eat saturated fats (butter, cheese, mutton, beef).
Consumption of these foods causes a spike in LDL (bad cholesterol). A sudden increase can be seen after weeks or months.
Digestive issues:
A sudden decrease in fibre-rich foods can cause constipation and other digestive problems. You can cope with this by adding psyllium or chia seeds to your diet.
Medical condition:
If you have certain medical conditions, like pancreatitis, liver failure, or disorders of fat metabolism, the keto diet may not be safe.
Nutrient deficiency:
Grains, fruits, and starchy vegetables obtain many essential vitamins and minerals. Its restriction can cause vitamin deficiencies. These lead to reduced energy, weakened immunity, depression, skin issues, and hair fall. Incorporate multivitamins to cater to this drawback.
Malaysian keto recipes:
Here are the options for Malaysian food to lose weight:
1. Salted egg prawn noodles:
Zucchini noodles are used in it along with fried prawns.
2. Low-carb ramen:
These are made with konjac noodles (low carbs), kombu, and bonito flakes.
3. Keto butter chicken:
It is made with heavy cream, butter and chicken.
4. Keto beef rendang:
This is prepared by using beef, coconut oil, and coconut milk.
If you don’t have any medical condition and manage the symptoms of the keto diet then you can follow it to lose weight. Malaysians have diverse options for keto-friendly foods. Make sure to consult a Dietitian before starting it. Through guidance, you can include supplements in your regimen as well.
If you need guidance on effective meal planning for weight loss, connect with our dietitian or download our mobile app to get in touch.
