Have you ever altered your eating habits and noticed that the first two weeks were smooth. However, as time passes by, the initial motivation starts to fade? If you answered yes, then you are not alone! A great meal plan will always ensure that you stay disciplined by following the guide to the latter.
Keto meal planning is an excellent approach to save time, money, and effort while preparing for low-carb success. Since you put in the time and effort to create a keto diet meal plan, you can rely on your willpower to build long-term, healthy habits.
The popularity of this diet plan has made it easier to find a variety of healthy keto meals and plan ideas online. This article will guide you in all you need to know about starting the keto diet Malaysia, including what foods to eat, as well as the benefits and drawbacks of doing so, and much more!
What is Keto Diet?
A keto diet is a healthy eating plan that centers around high amounts of good, healthy fats, proteins, and low carbohydrate content. The goal of this diet is to induce ketosis in the body by following an extremely low-carb diet. The ketogenic diet is based on the idea that the body will be forced to use fat for fuel by removing carbs from the diet, resulting in maximum weight loss.
Consuming carbohydrates-rich foods causes the body to convert those carbohydrates into blood sugar or glucose, which is then used for energy. The purpose of a keto diet plan Malaysia is to limit carbohydrate consumption so that your body can burn fat to get energy. When this happens, the liver breaks down fat to produce ketones, metabolic by-products. In the absence of glucose, ketones are used to fuel the body.
Fish, oils, nuts, high-fat meats, high-fat dairy like cheese, and low-carb veggies are generally permitted in a keto diet. And to achieve low levels of carbs, you need to skip legumes, root vegetables, and starchy vegetables like potatoes.
Dieters must include fat in their meals because the keto diet has a high-fat requirement. However, it’s also vital to avoid consuming too many carbs, so keep your daily net carb intake under 500 grams. The diet appears to be more helpful for attaining ketosis when you eat fewer carbs.
Top Foods to Eat on the Keto Diet
Focusing on what you eat and maintaining the recommended ratio are the keys to adhering to your keto diet plan Malaysia. Eating keto foods can help you lose weight and improve your overall health.
Below are some of the top foods to eat while on a keto diet;
You have definitely heard how meat, poultry, and fish are high-quality protein sources; however, you may not know that they also contain essential nutrients that cannot be found in plant foods. Fish is rich in Vitamins B, potassium, proteins, and selenium. In addition, salmon, sardines, anchovies, and mackerel are some of the types of fish high in omega-3.
The health benefits of omega-3 fatty acids include helping to lower insulin levels and improve insulin sensitivity in people who are overweight or obese. In addition, frequent intake of fish has been linked to a decreased risk of chronic diseases and improved mental health.
The fats in poultry are beneficial for your overall health. This is because animal proteins are high in proteins and contain zero carbohydrates content. Protein found in poultry and meat, even if lean, can help you feel fuller during the day and fuel you through physical workouts.
They’re also a great source of high-quality proteins, which helps to preserve muscle mass during a very low-carb diet. To get the most health benefits from your meat, it is best to have pasture-raised poultry. Meat from poultry raised in this way has been found to have healthier ratios of omega 3 to omega 6 fats and contains more antioxidants than grain-fed poultry.
You will note that avocados are the number one food item on most keto diet plans. This is because they are rich in monounsaturated fat, a healthy fat type when consumed in moderation.
Eating avocados makes you feel full, thus preventing you from overeating during the day. The fruit is also a great fiber, vitamins, and minerals source. Avoid pairing avocados with chips or toast instead; enjoy it as a topping to your salad or baked with an egg inside to ensure you adhere to ketogenic principles.
- Keto Fruits
Yes, keto fruits like berries are top foods for a keto diet plan. Even though most fruits are high on carbohydrates, keto fruits make the exception. They are low in carbohydrates than other fruits and high in fiber, so they help fill you up for longer hours.
Raspberries and blackberries are keto fruits that contain as much fiber as digestible carbs. In addition, these tiny fruits contain antioxidant properties that we need to prevent oxidative stress, damage to our body cells, and protect the body against diseases.
- Nuts and Seeds
The combination of fat, protein, and fiber is an ideal blend for controlling hunger pangs and stopping cravings. Adding seeds and oil-rich nuts to your meal is a great way to customize keto-friendly meals by spicing up your snack routine.
They are full of polyunsaturated and monounsaturated fats and are low in carbohydrates while still providing high proteins. When on a keto diet, the best seeds to use include pumpkin seeds, sesame seeds, and flaxseeds. Nuts you can add to your keto diet are almonds, walnuts, pecans, and macadamias.
Some of these nuts are included in protein bars. The best protein bars make great snacks and healthy breakfast options.
Top Foods to Avoid on the Keto Diet
Unsure if the food you choose fits the keto diet plan? When you’re new to the keto diet, the grocery store can feel like an unknown territory.
The key principle that separates the food we eat and those to avoid while on the keto diet is how many carbs each food typically contains.
However, with a few basic tips like foods to eat and which ones to avoid, you can make the best out of your keto diet plan. The following is a list of some of the foods you need to avoid incorporating into your keto diet plan Malaysia.
- Bread and Pastries
Sadly, most bread and pastries available at the store are not simply keto-friendly, even when baked with organic, whole grain ingredients. The idea of a ketogenic diet is that you are sufficiently limited on the carbs you consume. Bread contains refined wheat, which is relatively high in carbohydrates. And since bread is a staple food, there are lots of other bread alternatives for those on the keto diet.
Due to their high carbohydrate content, most types of beans, such as red kidney beans and black beans, should be avoided on a typical ketogenic diet. You cannot eat beans on a diet, especially if you are following a very strict meal plan.
The best alternative for beans when on a keto diet is green beans and black soybeans. This is because they are low in carbs even though they have roughly the same nutritional value as the other types of beans.
- Pasta or Noodles
For a diet that’s low in carbohydrates, it’s no surprise that pasta or noodles are off the menu. Traditional pasta and noodles contain large amounts of carbs, which increase blood sugar and kick you out of ketosis. And even though these foods contain more fibers, vitamins, and minerals, the amount of carbs they produce is too high.
Avoid eating pasta and noodles because the keto diet prioritizes eating high-fat and low-carb foods, which is not the case with pasta.
Grains, such as rice and cereals, are high in carbs and thus unsuitable for the keto diet. Most grains, such as rice, provide enough carbs per cup to prevent ketones from being produced or to quickly kick you out of ketosis. These foods rapidly increase blood sugar and insulin levels, shifting your body from burning fat and ketones to prioritizing sugar use.
- Desserts Rich in Sugar
You probably know that high-carb desserts like ice cream have no place on a ketogenic diet. A sugar craving or sweet tooth can easily derail your ketogenic diet. This means that you should avoid any desserts with sweeteners or added sugar because sugars light up the pleasure centers in your brain and release opioids and dopamine that could be addictive.
It is therefore important to avoid sweeteners or desserts as the absence of sugar would trigger the liver to start producing ketones within days, thereby allowing your body to enter ketosis and burn fat.
Now that you are aware of which foods to eat or avoid on keto, you can easily make the correct adjustments to suit your low-carb diet lifestyle.
The Pros of the Keto Diet
The health benefits associated with following a strict keto diet menu Malaysia include:
- Helps with Weight Loss
Numerous studies have indicated that a keto diet supports weight loss. Unlike calorie restriction, a keto diet will help you lose weight by putting your body into ketosis. The liver creates ketones from fatty acids in the body when you’re in ketosis. It triggers your body to burn more fat, thus reducing excess stored fats in the body.
In addition to fat-burning, this process helps you feel fuller for longer hours, thus helping you resist the cravings associated with dieting.
- Eating Healthier Whole Foods
Another advantage of the keto diet plan Malaysia is that you get to eat healthier whole foods. When planning a keto diet meal plan, you have to incorporate healthy whole foods in your diet.
Foods on a ketogenic menu include meat, poultry, seafood, seed and nuts, and some keto fruits like berries. Eating these types of foods is the best way to get all the essential nutrients needed by the body to function properly.
- May Improve Acne
By avoiding carbs in your diet, you may be able to improve the quality of your skin and prevent acne. Acne develops as a result of sebaceous glands in the outer skin layer producing excess sebum, which then builds up in the pores causing breakouts. A diet high in sugar and refined carbs has been shown to worsen acne.
This is why people suffering from different types of acne and other skin problems are encouraged to eat a ketogenic diet that is low in both sugar and carbs. Ketogenic diets decrease insulin levels and reduce inflammation, thus playing a huge role in acne treatment.
- Helps to Treat PCOS
The keto diet is responsible for helping to balance different types of hormones in the body like insulin, leptin, and fertility hormones. Women suffering from PCOS often struggle with weight gain and infertility.
And the conventional treatments meant for fertility issues are associated with a high failure rate and a high risk of pregnancy complications. Patients with PCOS are highly advised to start a keto diet that will help to balance their hormones.
- Improved Heart Health
Various studies have shown that the keto diet helps to reduce the risk of heart diseases. Losing excess weight through the keto diet can help lessen cardiovascular risks factors like high blood pressure and obesity.
Eating a keto diet helps reduce the bad cholesterol in the body, which may cause heart diseases. This diet can also help to lower elevated blood sugar levels, which are linked with artery-damaging inflammation.
What are the Cons of the Keto Diet?
If you are planning to follow a keto diet menu Malaysia, it is important to be well informed about the potential benefits and health hazards that come with it. While following a keto diet plan, here are some of the risks that you are susceptible to.
- Fewer Keto-friendly Restaurants in Malaysia
Sticking to your keto diet rules outside your home can pose a challenge. This is because it is hard to find keto-friendly restaurants in Malaysia and other parts of the world. The menus in most restaurants have all other types of foods; however, you might tarmac for a while before you find one with keto-meals. This makes it hard for people to stick to their plans when they are not around their homes.
- Unavailability of Keto-Friendly Foods in Supermarkets
Do you want to start a keto diet plan in Malaysia, but you don’t know where to get keto foods? You are not alone! Another disadvantage of the keto diet is that you may find it hard to find keto supplies required to prepare your meal. A lot of food stores and supermarkets are filled with regular and processed foods making it hard for dieters to find healthy foods for their keto diet plan.
- Requires a lot of Meal Preparation
There are numerous benefits associated with planning your meals before time as it saves time as well as improves your health. And whether you’re trying to lose weight or improve your diet, keto diet meal planning can take a lot of time. Most people don’t start their keto diet because of the preparation required beforehand. You need to learn about portion control and the type of food to incorporate into your meal plan to help you reach your goals. A keto diet may be hard to plan, especially for someone with a busy schedule.
- Improper Eating Patterns
If you are among the group of people who have improper eating patterns, then the keto diet is not for you! Since the diet involves eliminating certain types of food, it can be a challenge for people with eating disorders. In addition, you find that others may not stick to the meal plan due to cravings, and it’s because it can be challenging to keep yourself satisfied with a limited variety of foods while avoiding others.
- Nutrient Deficiencies and Low Blood Pressure
The keto diet can be tough, especially for beginners. The keto diet could cause nutrient deficiencies because you avoid certain foods. The diet restricts fresh fruits, vegetables, whole grains, and low-fat dairy, which can lead to a lack of some important nutrients in the body. Beginners may have dizziness from low blood pressure as they transition to new eating habits.
A 7-Day Basic Keto Meal Plan Malaysia
Below is a simple overview of a keto diet menu Malaysia that you can follow.
Breakfast: Eggs, bacon, and guacamole
Lunch: Keto chicken wings with creamy broccoli
Dinner: Baked Salmon with lemon herb
Breakfast: Orange mango smoothie with chia
Lunch: Steak stuffed peppers and cheese
Dinner: Chicken salad
Breakfast: Scrambled eggs alongside strips of bacon
Lunch: Ground beef with broccoli & zucchini
Dinner: Roasted chicken and vegetables
Breakfast: Mushroom omelette
Lunch: Hot garlic chicken salad
Dinner: Shrimp and avocado salad with vegetables
Breakfast: Greek yogurt and a veggie frittata
Lunch: Tuna stuffed pepper
Dinner: Shrimp with zucchini noodles
A Guide on Keto Supplements Malaysia
Should I take supplements when on a keto diet plan Malaysia? Yes, you should take vitamins and supplements to help you replace the nutrients you may lack from foods like carbs and dairy. In addition, having the right supplements can help prevent nutrient deficiencies and other symptoms like keto flu.
Here are the best supplements to take when on a keto diet Malaysia.
Pristin Gold Omega-3 Fish Oil has been Malaysia’s No. 1 fish oil for six years in a row, according to Nielsen. The fish oil is for the Pristin brand, comes from South America, and is processed in Norway. It’s a great option because it provides the most Omega-3 benefits in fewer portions. Pristin Gold Omega-3 Fish Oil is omega-3 fish oil that has been molecularly distilled utilizing OMATECH Advanced Molecular Distillation technology.
- Contains highly concentrated fish oil with the highest total omega-3 content in a capsule.
- Soft gel capsules are easy to swallow
Cosway Nn Certified Organic Spirulina is a natural organic source of multivitamins, minerals, phytonutrients, antioxidants, and protein. This keto supplement is made entirely of certified organic, USP-grade spirulina from Parry Neutraceuticals, making it complete nutrition for everyone.
- Increases antioxidant activity
- Promotes natural cleansing
- Improves stamina and energy levels
- 100% natural, it contains no fillers, binders, or chemical additives.
Magnesium is a mineral that is required by the human body. Hundreds of enzymatic reactions within cells require it as a cofactor. Life Extension, Magnesium Caps is a magnesium supplement that provides your body with the daily dose of magnesium it requires to maintain heart and bone health, a healthy energy metabolism, cognitive function, and much more. Magnesium also aids metabolic health by promoting healthy lipid profiles in the blood, a healthy inflammatory response, and healthy endothelial function. It’s required for around 300 metabolic processes.
- Contains four different types of magnesium
- Essential for overall health
- Promotes heart health & vascular function
- Supports healthy bone density
- Helps with the nervous system function
The goal of the keto diet is to consume less carbs, a reasonable amount of protein, and enough healthy fats to feel satiated rather than stuffed. If you are unsure where to begin, this guide will help you through.
You can also seek the services of a dietician to ensure you get all the nutrients needed whilst maintaining ketosis. Finally, to increase the number of nutrients in your body, you can supplement your diet with any of the above keto supplements in Malaysia and watch your health improve significantly.
The keto diet Malaysia is not easy to plan and follow, but it does come with benefits!