The ketogenic (keto) diet has gained popularity for its ability to help with weight management, improved metabolism, and overall health. Unlike traditional diets that rely on carbohydrates as the primary energy source, keto emphasizes healthy fats and proteins, shifting the body into a state called ketosis—where fat is burned for fuel instead of glucose.
How Keto Supports Metabolism and Weight Control
Metabolism plays a crucial role in energy balance. When following a keto diet, the body learns to efficiently use stored fat for energy, reducing blood sugar spikes and promoting a more steady energy level throughout the day. This shift helps in controlling cravings and can contribute to better weight management without extreme calorie restriction.
The Importance of Protein in a Keto Diet
A common misconception about keto is that it’s all about fat. In reality, protein is just as important. Protein helps to:
- Preserve muscle mass while burning fat
- Support metabolism since digesting protein requires more energy than digesting fats or carbs
- Keep you full longer, reducing unnecessary snacking
High-quality protein sources, especially those rich in omega-3 fatty acids, contribute to overall well-being, including brain function, heart health, and inflammation control.
Choosing the Right Protein for a Balanced Keto Diet
When selecting protein sources, it's important to choose options that are both nutrient-dense and naturally rich in healthy fats. Certain types of fish, for example, milkfish provide a perfect balance of protein and essential fatty acids, making them a smart choice for keto-friendly meals. Their mild flavor and firm texture allow for versatile preparation—whether grilled, pan-seared, or baked.
Malaysia’s food culture is rich in flavors but often high in carbs, from nasi lemak to roti canai. A keto-friendly shift can help with weight control and metabolic health by focusing on low-carb, high-protein, and healthy fat options. Swap rice and noodles for leafy greens, cauliflower rice, or egg-based dishes. Choose protein-rich foods like fish, chicken, eggs, and tofu, while incorporating healthy fats from coconut milk, avocado, and nuts. Milkfish, with its high protein and omega-3 content, is an excellent choice for those embracing keto while still enjoying a delicious and nutritious meal.