Mengenal Diet Ketogenik (Keto)
Untuk mendapatkan berat badan ideal, banyak cara yang bisa Anda tempuh, salah satunya dengan melakukan diet. Meskipun banyak jenis nya, ada satu jenis diet yang kini sedang banyak diminati, yaitu diet Keto. Lalu, apa sebenarnya diet Keto ini?
Diet Ketogenik atau yang lebih dikenal sebagai Diet Keto adalah metode diet yang berfokus pada banyaknya asupan lemak sehat, kualitas protein dan bebas karbo (kecuali karbohidrat yang berasal dari tumbuhan).
Dasar-dasar dan Manfaat Diet Keto
Ada empat jenis Diet Keto yang bisa Anda lakukan. Pertama, Diet Keto Standar yang meliputi 75% konsumsi lemak, 20% konsumsi protein, dan 5% karbohidrat. Kedua, Diet Keto tinggi Protein yang terdiri dari konsumsi 60% lemak, 5% karbohidrat, dan 35% protein. Ketiga, Cyclical Ketogenic Diet (CKD) yang biasa dilakukan oleh binaragawan, dan keempat Targeted Ketogenic Diet (TKD). Namun, jika Anda masih pemula, sebaiknya lakukan saja Diet Keto Standar.
Pada dasarnya, jika sedang Diet Keto, Anda harus menghindari bahan-bahan makanan seperti gula, biji-bijian, kacang-kacangan, umbi-umbian, nasi atau gandum, lemak trans, dan saus. Sebaliknya, Anda disarankan mengonsumsi daging-dagingan, lemak ikan, telur ayam, alpukat, lemak sehat, bumbu masak, dan sayuran rendah karbo.
Manfaat yang akan Anda dapat dari diet ini diantaranya mengontrol kadar gula darah, mencegah epilepsi (pada anak), serta mengurangi resiko penyakit jantung dan gangguan syaraf. Nah, bagi Anda yang baru akan memulai Diet Keto, kami punya beberapa resep Diet Keto yang sederhana dan lezat.
Panduan Resep Diet Keto untuk Pemula
1. Daging Panggang Bayam
Bahan:
- 2 butir telur ayam
- 4 sdm whip cream
- 50 gr bayam
- 30 gr daging asap
- 30 gr keju parut
- ½ sdm mentega
- Garam, merica secukupnya
Cara membuat:
- Menyalakan oven pada suhu 175 derajat Celcius.
- Goreng daging asap menggunakan mentega pada wajan, masak hingga kering, lalu tambahkan bayam.
- Kocok telur dan whip cream sampai agak mengembang, kemudian tuangkan ke loyang.
- Tambahkan daging asap dan bayam, lalu tambahkan keju. Panggang dalam oven selama 25-30 menit.
- Hidangkan sesuai selera, dan Daging Panggang Bayam siap disantap.
2. Sup Ayam Keto
Bahan:
- Daging ayam utuh beserta kulitnya
- 5 batang caisim
- 2 wortel ukuran sedang, potong kecil
- 1 siung bawang bombay
- 3 siung bawang putih
- 2 lt air
- 2 sdt garam
- 1 sdt lada
Cara membuat:
- Didihkan air, lalu masukkan daging ayam. Rebus sampai empuk kemudian tambahkan wortel yang sudah dipotong.
- Jika wortel sudah lunak, tambahkan caisim dan bawang.
- Tambahkan bumbu sesuai selera.
- Angkat dan masukan ke dalam mangkuk. Sup Ayam Keto siap dihidangkan.
3. Telur Dadar Jamur
Bahan:
- 3 butir telur
- 3 buah jamur
- 1 sdm keju, parut
- ⅕ siung bawang bombay
- 1 sdm minyak zaitun
- Garam dan merica secukupnya
Cara membuat:
- Kocok telur dan tambahkan garam juga merica secukupnya. Kocok hingga merata.
- Tuang dan panaskan minyak zaitun ke dalam wajan dengan api sedang.
- Masukkan telur ke dalam wajan. Tunggu beberapa saat..
- Saat telur setengah matang, taburkan keju, jamur, dan bawang bombay di atasnya.
- Lipat telur menjadi dua bagian, dan saat sudah kecoklatan, angkat telur dan sajikan sesuai selera.
4. Lasagna #KetoFriendly
Bahan Bumbu:
- 2 sdt minyak zaitun
- 1 siung bawang putih
- 500 gr daging sapi cincang
- 3 sdm pasta tomat
- 1/2 sdt daun basil
- garam dan lada secukupnya
- 1/2 cup air
Bahan Lasagna :
- 8 butir telur
- 250 gr krim keju
- 5 sdm bubuk psyllium husk
- 1 sdt garam
Cara membuat:
- Membuat Lapisan Lasagna
- Panaskan oven hingga 150℃
- Campurkan telur, krim keju, dan garam ke dalam mangkuk, aduk hingga rata
- Sambil diaduk, tambahkan bubuk psyllium sedikit demi sedikit.
- Diamkan adonan selama beberapa menit.
- Siapkan kertas roti diatas loyang kemudian ratakan adonan tipis-tipis diatas kertas roti lalu panggang selama 10-12 menit.
- Keluarkan lasagna dari oven dan potong-potong.
- Membuat isian lasagna:
- Panaskan minyak zaitun dan tumis bawang sampai harum.
- Masukkan daging cincang, lalu aduk hingga setengah matang.
- Tambahkan saus tomat dan bumbu lainnya sesuai selera, aduk rata.
- Kecilkan api dan tambahkan sedikit air. Tunggu hingga mendidih dan air sedikit surut.
- Panaskan oven pada suhu 200℃. Tata pasta ke dalam loyang dan isi bergantian dengan tumisan daging.
- Tuang krim keju dan taburi keju parmesan, lalu panggang selama 30 menit sampai lasagna berwarna kecoklatan.
- Keluarkan Lasagna #KetoFriendly dari oven hidangkan selagi hangat.
5. Bubur Kelapa
Bahan:
- 1 sdm mentega
- 1 butir telur
- 1 sdm tepung kelapa
- 1 sdt bubuk psyllium husk
- 4 sdm krim kelapa
- Sedikit garam
- Air secukupnya
Cara membuat:
- Campurkan semua bahan dalam panci dan masak dengan api kecil.
- Aduk sampai mendapatkan tekstur sesuai selera.
- Sajikan dengan santan atau krim. Anda juga bisa menambahkan toping buah Beri di Bubur Kelapa.
6. Creamy Pasta Salmon
Bahan:
- 2 sdt minyak zaitun
- 220 gram daging salmon, iris tipis
- 240 gr pasta zucchini
- 60 ml mayonaise
Cara membuat:
- Panaskan sedikit minyak zaitun dan panggang salmon sekitar 2-3 menit sampai kecoklatan.
- Tambahkan zucchini yang sudah direbus sampai cukup kenyal.
- Tuang mayonaise kemudian aduk rata.
- Angkat dan hidangkan Creamy Pasta Salmon Keto.
7. Panekuk Bluberi dengan Whip Cream
Bahan:
- 1 butir telur
- 1 ¾ keju, parut
- ¼ sdm bubuk psyllium husk
- 1 sdm minyak kelapa
Topping:
- 2 sdm raspberry, blueberry, atau stroberi
- 4 sdm whip cream
Cara membuat:
- Campurkan semua bahan ke dalam mangkuk, aduk rata.
- Tuangkan minyak kelapa ke dalam wajan dan panaskan dengan api kecil.
- Tuangkan adonan pancake dan masak dengan api sedang selama 3-4 menit. Bolak-balik agar tidak gosong.
- Sajikan dengan whip cream dan blueberry atau buah berry lainnya.
8. Donat Coklat Keto
Bahan:
- 3 sdm mentega
- 1/3 cup stevia
- 4 sdm thickened cream
- 1 cup tepung almond
- 1 sdt baking powder
- 1 sdt vanilla extract
- 4 telur
- 40 gr coklat pahit, lelehkan
- 3 sdm coklat bubuk
Cara membuat:
- Masukan mentega, thickened cream, dan stevia ke dalam blender.
- Masukan telur, aduk, lalu masukan tepung almond, baking powder, coklat bubuk dan coklat yg sudah meleleh. Aduk lagi sampai semua bahan menyatu.
- Masukan ke dalam cetakan donat.
- Oven dengan suhu 175℃ selama 13-15 menit.
- Hidangkan selagi hangat.
9. Keto Taco Salad
Bahan:
- 250 gram daging cincang
- 100 gram selada, dicincang
- ½ buah alpukat, diiris
- 60 gram tomat ceri, dipotong kasar
- 30 gram keju cheddar, diparut
- 60 gram krim asam
- 1 sdm bawang merah
- 1 sdm minyak zaitun
- 1 sdm bubuk jintan
- 1 sdm bubuk paprika
- Sedikit garam dan merica
Cara membuat:
- Tuangkan minyak zaitun pada wajan dan panaskan dengan api sedang.
- Masukkan daging cincang, dan masak hingga kecoklatan.
- Tambahkan bubuk jintan, paprika, garam, dan merica.
- Setelah daging matang, angkat dan dinginkan sebentar lalu campurkan selada, tomat, alpukat, dan bawang merah.
- Susun daging di atas salad, kemudian tambahkan keju dan krim asam, lalu sajikan.
10. Salad Mediterania
Bahan:
- 300 gr selada
- 1 buah mentimun, dipotong dadu
- 2 buah tomat, dipotong dadu
- 1 buah alpukat, diiris
- 1 siung bawang bombay, diiris
- 60 gr zaitun
- 500 gr dada ayam tanpa kulit
- 2 sdm minyak zaitun
- 2 sdm air matang
- 2 sdm daun peterseli cincang
- 2 sdt bawang putih cincang
- Garam, bubuk oregano, dan merica secukupnya
Cara membuat:
- Campurkan minyak zaitun, air, bawang putih, peterseli, garam, bubuk oregano, dan merica. Tuang separuhnya ke dalam mangkuk, simpan separuh lagi di kulkas.
- Baluri ayam dengan bumbu marinasi, lalu biarkan selama 30 menit.
- Sambil menunggu bumbu menyerap ke dalam ayam, campurkan semua bahan salad ke dalam mangkuk besar.
- Panaskan 1 sdm minyak pada wajan dengan api sedang. Kemudian, masukkan ayam yang telah dimarinasi. Panggang kedua sisinya hingga kecoklatan.
- Angkat ayam dari panggangan, lalu biarkan selama 5 menit.
- Iris ayam dan ratakan di atas salad.
- Tambahkan salad dressing yang disimpan di kulkas sebelumnya. Sajikan salad keto ini dengan perasan lemon.
11. Chocolate Latte Drink
Bahan:
- ½ sdm bubuk kakao
- 1 butir telur
- 1 sdm minyak
- ¾ gelas air putih hangat
- sejumput ekstrak vanili
Cara membuat:
- Masukkan semua bahan ke dalam blender atau shaker lalu haluskan.
- Sajikan selagi hangat.
12. Bulletproof Coffee
Bahan:
- 1 sdt kopi bubuk
- 1 sdm butter
- whip cream
Cara membuat:
- Campur kopi dan butter, lalu tuang 100 ml air panas dan blender hingga tercampur atau terlihat creamy.
- Masukkan whip cream dan tambahkan sisa air panas
- Blender lagi sampai benar-benar terlihat creamy
- Bulletproof Coffee siap dinikmati
13. Smoothie Alpukat Bayam
Bahan:
- 60 gr bayam
- 240 ml susu kelapa
- 1 buah alpukat yang sudah dikeruk
- 2 sdt ekstrak vanila
- Pemanis (sesuai selera)
Cara membuat:
- Blender semua bahan jadi satu sampai halus
- Tuang ke gelas dan Smoothie Alpukat Bayam siap dinikmati
14. Chocolate Peppermint Smoothie
Bahan:
- 200 ml susu cair
- 2 sdm bubuk coklat
- 5 sdm kental manis
- 3 scoop es krim coklat
- Ekstrak mint
- Es Batu secukupnya
Cara membuat:
- Masukan es batu, bubuk coklat, dan kental manis ke dalam blender
- Tambahkan es krim dan mint, lalu blender sampai halus
- Sajikan ke dalam gelas dan minum selagi dingin
Itu dia 14 resep super simpel untuk Anda yang baru akan memulai program Diet Keto. Masih bisa makan enak meski harus diet, kan?
Selamat mencoba!
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