Menu Makanan untuk Diet Ketogenik
Diet ketogenik, atau biasa disebut sebagai diet keto; adalah salah satu metode diet dengan cara menghindari konsumsi makanan berkarbonhidrat dan gula secara berlebihan. Makanan berkarbonhidrat dan gula tinggi tersebut digant dengan dengan makanan yang mengandung lemak sehat, protein serta makanan-makanan bernutrisi lainnya. Dewasa ini, cara diet keto banyak dipilih karena sangat efektif menurunkan berat badan yang berlebih.
Menu makanan untuk diet ketogenik menitik beratkan pada makanan yang mengandung lemak sehat, protein serta makanan-makanan bernutrisi lainnya. Seseorang yang sedang menjalani diet keto harus konsisten untuk mengurangi konsumsi karbohidrat dan gula. Pengurangan karbohidrat ini disebut sebagai fase ketosis.
Daftar Menu Diet Ketogenik
Berikut ini adalah daftar menu makanan yang boleh dikonsumsi untuk diet ketogenik:
- Daging merah dan hasil olahannya, misalnya sosis dsb.
- Daging unggas, misalnya daging ayam dsb.
- Telur
- Mentega
- Ikan
- Buah alpukat dan stroberi.
- Semua jenis sayur-sayuran hijau dan kacang-kacangan
- Yoghurt
- susu
Sedangkan makanan yang harus dihindari untuk diet ketogenik adalah sebagai berikut:
- Nasi.
- Makanan dan minuman yang menggunakan tambahan gula berlebih.
- Semua jenis buah-buahan kecuali alpukat dan stroberi.
- Makanan yang berbahan gandum, sereal, pasta, nasi, dan sejenisnya
- Umbi-umbian.
- Minyak nabati,
- Minuman beralkohol
Beberapa Contoh Menu Makanan untuk Diet Ketogenik
Hal terpenting dalam program diet keto adalah cara membagi kandungan makanan yang dikonsumsi. Misalnya pembagian antara protein – lemak baik – karhonhidrat masing-masing adalah 20% – 75% – 5%.
Berikut ini beberapa contoh menu makanan untuk diet ketogenik:
Menu 1
- Makan pagi: susu atau yoghurt.
- Makan siang: daging ikan tuna atau ikan lainnya yang dicampur dengan minyak zaitun dan perasan lemon. Bisa juga ditambahkan keju.
- Makan malam: sepotong daging sapi, tomat, dan paprika. Boleh juga mengkonsumsi alpukat atau stroberi sebagai camilan.
Menu 2
- Makan pagi: segelas kopi atau teh tanpa gula. Boleh juga ditambahkan bubuk jahe, cokelat, atau kayu manis.
- Makan siang: daging ayam dengan bumbu garam, merica, mentega dan bawang putih.
- Makan malam: daging sapi dimasak sup dengan tambahan tomat, mentega, keju, yang dibumbui dengan garam, merica dan bawang putih.
Menu 3
- Makan pagi: segelas wedang jahe.
- Makan siang: sepotong rendang daging dapi.
- Makan malam: tahu rebus dan yoghurt.
Menu 4
- Makan pagi: segelas kopi susu tanpa gula.
- Makan siang: daging ayam rebus, orak-arik telur + jamur
- Makan malam: semur daging dan tahu rebus.
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