Mayo Diet

The mayo diet taken from a book published by the Mayo Clinic, is a diet based on research and clinical experience. This diet can change habits to be healthier, and overcome the risk of diseases such as diabetes, high blood pressure, heart disease, and sleep apnea.

Keep in mind that the mayo diet is actually a long-term weight control that takes care of overall health, so it doesn't just determine the food menu. The correct mayo diet that emphasizes changing habits becomes healthier.

The mayo diet consists of two phases, there are:

1. Lose it

The mayo diet starts with an initial phase called Lose It. This phase working for two weeks, with the aim of reducing your weight. In the first two weeks, you will lose weight around 2 - 4.5 kilograms.

At this time, five unhealthy habits are replaced by a healthy lifestyle. For example, unhealthy eating habits such as eating fatty foods, sweet snacks, or eating while watching television, are replaced by eating a healthy breakfast, four servings of vegetables and three servings of fruit per day, choosing whole grains and healthy fats, and exercising regularly.

In the mayo diet, there is a food pyramid which become a nutrition guide. The pyramid places vegetables and fruit as the most consumption, followed by carbohydrate, meat and dairy products, and fat. While for sweet foods, the amount is very limited every day.

The mayo diet also promotes physical activity and exercise. This is intended to help the body burn calories. It starts with a duration of about 5-10 minutes and gradually increases. The recommendation from the mayo diet is exercise with a moderate intensity of about 30 minutes per day.

2. Live it

Two weeks later is the Live it phase. In this phase, you should be more active in developing a sport plan while making food choices, portion sizes, menu planning, and sticking to healthy habits. This phase can also help you maintain your target weight permanently.

What are the rules for mayo diet?

The mayo diet known today is done by limiting salt and carbohydrate intake. But, actually that's not all that must be considered when doing a mayo diet. Diet mayo puts more emphasis on:

• The number of calories which you eat depends on your calorie needs and the purpose of your diet. Ranging from 1200-1800 calories per day, no less than this! It depends on your gender and your initial weight.
• Eat lots of vegetables and fruits so that you are feel full with minimal calories condition. Vegetables and fruit are the basis of this mayo diet.
• Limit salt intake. A little salt intake can increase the water out in the body so you lose weight. You need to know that salt can bind water in the body. You should also avoid foods with hidden salt content, usually in processed foods.
• Limit sugar intake
• Increase protein intake. Protein can also make you feel full after eating so you don't overeat
• Limit fat intake. As you know, too much fat causes weight gain. For that, the mayo diet menu usually contains steamed or boiled food.

Limitation of Number of Calories

There are several levels of calorie on the mayo diet. At the start of the mayo diet, for women weighing under 110 kg, the recommended calorie consume is 1,200 calories per day. Then for a weight of 110-135 kg, 1,400 calories per day is needed, while those who weigh above 140 kg are advised to consume 1,600 calories every day.

For men, the calorie needed is slightly greater. For a weight below 110 kg, the calories needed are around 1,400 calories. Weight between 110-135 kg needs 1,600 calories. Then for more than 135 kg, you will need 1,800 calories per day.

As an illustration, 1,200 calories per day consists of 4 servings of vegetables or more, 3 servings of fruit or more, 4 servings of carbohydrates, 3 servings of protein or dairy products, and 3 servings of fat.

The following is an example from the mayo diet for 1,200 calories:

• Breakfast in the form of one small banana, ¾ cup or about whole grain cereal, and calorie-free drinks.
• Lunch consists of one serving of salad, 1.5 teaspoons of butter, 75 grams of pineapple, 1 piece of whole wheat bread, and a calorie-free drink.
• While the menu for dinner consists of 3 ounces of clams, 1 teaspoon of olive oil, mashed potatoes with a mixture of cauliflower and garlic, 1 cup of beetroot or about 175 grams, and a calorie-free drink.
• For a snack menu, which is two plums and 8 pieces of biscuits made from wheat.

The mayo diet can be done by enjoying various types and amounts of food, provided that it is in accordance with the recommended calorie consumption. This type of diet is suitable for those of you who want to improve their eating habits and unhealthy lifestyles, then replace them with better ones in the long term. Before determining any diet menu, including the choice of mayo diet menu, it is recommended to consult a doctor first. This is especially important if you have certain health conditions.

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Keto Diet

Keto diet is a diet that applying a low carbohydrates and high in fat. Keto diets are increasingly popular because they are said to be fast losing weight. But the keto diet is also controversial, because if it is not done properly, it might endanger health.

In order to achieve the benefits of rapid weight loss from the keto diet, you should know the various things about the keto diet including how to undergo and the risks. With enough information about the diet, you will also be able to understand and take into account whether this type of diet is in accordance with your body condition and physical abilities.

The keto diet is almost similar to the Atkins diet and a low carbohydrate diet that reduces carbohydrate consumption and increases fat consumption, with a moderate amount of protein.

The purpose of consuming high amounts of fat in the keto diet is that the body reaches ketosis. Under these conditions, the body will burn fat as the main energy source. Fat will also be converted into ketones in the liver, thus providing a supply of energy for the brain.

Ketosis is actually a mild condition of ketoacidosis, a dangerous condition that often occurs in people with type 1 diabetes. Although there are still many pros and cons to this diet, several studies show the keto diet is safe and effective to do, especially for people who are overweight or obesity, as long as it is done for a certain time limit and under the doctor's observation. Until now, the benefits and effects of the keto diet on the body are still being studied.

Before being used to lose weight, actually a keto diet is recommended as a way to help overcome several types of diseases, especially to reduce the frequency of seizures in children with epilepsy who are not managed with drugs.

Some benefit from the keto diet

Control glucose in type 2 diabetics

For type 2 diabetics, the keto diet is the recommended diet as long as the fat consumed is healthy fat. For example fats derived from salmon, beans and avocados. Low carbohydrates is considered effective in reducing glucose levels. To monitor the safety of the keto diet in diabetics, it is recommended the patients routinely check the glucose levels every day. Don't let your glucose levels get too low. Testing for ketone levels also needed to be done to avoid ketoacidosis.

Relieve symptoms of epilepsy in children

A nutritionist revealed that the keto diet can relieve symptoms of epilepsy in children. This diet is very effective, especially for children with epilepsy symptoms that are difficult to treat with regular treatment. A study tested on 150 children with epilepsy showed that after undergoing a keto diet for one year, half of the children experienced a decrease in seizure frequency of 50%.

Reducing the risk of heart disease

The keto diet that is carried out by increasing consumption of healthy fats is likely to reduce the risk of suffering from heart disease. This is presumably because the keto diet lowers insulin levels so that cholesterol production in the body also decreases. This condition will reduce the risk of heart disease and high blood pressure.

Reducing the risk of developing a nervous system disorder

Besides epilepsy, the keto diet is also likely to have benefits to help deal with nervous system disorders such as Alzheimer's, sleep disorders, and Parkinson's disease. This is allegedly due to the ketones produced by the body to break down fat into energy, so it can protect brain cells from damage.

The keto diet can also provide several other benefits, such as reducing acne, helping to treat PCOS, and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation in gout. Therefore, many health practitioners provide keto diet recommendations, but of course they must be lived in the right way.

How to Get the Right Keto Diet

For those of you who are interested in doing a keto diet, you must be willing to reduce carbohydrate consumption every day in large enough quantities. The standard keto diet (standard ketogenic diet) is a diet with 75% fat consumption, 20% protein consumption, and 5% carbohydrate consumption.

While a high protein keto diet (high-protein ketogenic diet) has a greater portion of protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there is also another type of keto diet that is more commonly done by athletes or bodybuilders, namely cyclical ketogenic diet (CKD) and targeted ketogenic diets.

So, what foods are avoided or recommended in the keto diet? Fat-rich foods recommended in the keto diet are:

• Eggs, especially those containing omega 3.
• Meat, chicken, turkey, sausages, steaks and other meat products.
• Tuna, salmon, mackerel.
• Cream, butter and cheese.
• Green vegetables, tomatoes, onions, chili and other vegetables that are low in carbohydrates.
• Nuts and seeds, such as almonds, sesame seeds, chia and pumpkin seeds.
• Avocados, both consumed directly and in the form of cooking.
• Olive oil, avocado oil or coconut oil.
• Salt, pepper and various natural herbs.

Meanwhile, the types of carbohydrates that are avoided include:

• Rice, pasta, cereals and wheat products.
• Nuts and seeds.
• Tubes, such as sweet potatoes, potatoes, carrots.
• Sweet foods or drinks, such as candy, ice cream, cake, fruit juice and soda.
• Unhealthy fats from vegetable oil or mayonnaise.
• Drinks containing alcohol.

The keto diet is recommended to be done in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) as limited to reducing body fat and improving health, to be followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is carried out in the long term.

Consider the Risk of the Keto Diet

Some risks that can occur, if you go on a long-term keto diet:

• Lack of healthy carbohydrate intake, such as fruits, whole grains, nuts, seeds, and carbohydrate-rich vegetables.
• Losing the benefits of vitamins and minerals that the body needs.
• Kidney disorders, if protein consumption exceeds the recommended portion continuously in the long term.
• Increased risk of ketoacidosis.

Keep in mind, when you go on a keto diet, initially you may experience several complaints. it is appears during the adjustment process. Some complaints that might arise are:

• The body feels weak
• Restless
• Hard to sleep
• Nausea
• Annoying hunger
• Decreased concentration ability

Although not always the case, these complaints can feel burdensome when starting a keto diet. Generally it will decrease, after you get used to this diet.

Consider the various benefits and risks of the keto diet, before doing so. Don't just be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis.

Basically, whatever diet is done, it will not always give the same results to each person. So that adjusting the type of diet with conditions, needs and abilities of the body is highly recommended. If necessary, consult a doctor or nutritionist, before undergoing the keto diet.

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