A lot of people wondering about what is the keto diet ? The keto diet is one way to lose weight and eat almost all carbohydrates from your diet and eat fat and protein. Common foods to eat on keto include meat, eggs, dairy, olive oil, and avocados. Side effects of the keto diet may include nausea, constipation, and headaches. and even vomiting.
What is the keto diet?
The keto diet for beginners is based on reducing carbohydrates and eating a large amount of fat, which puts the body in a state of ketosis to be sensitive to a large proportion of fats, in other words, the metabolism from carbohydrates to fats, and thus the blood sugar level drops dramatically.
When does the body reach ketosis?
As NegedaFit says Ketosis is the state in which the body begins to eat fats from carbohydrates, and this occurs when carbohydrates are consumed in an amount of up to 20 grams per day.
The increased proportion of protein that can be eaten is demonstrated in a study showing how to take ketones, as well as some studies in the field of air. There are some symptoms that indicate an excess of ketones in the body, including:
Increased feeling of thirst
Dry mouth
frequent urination
decreased appetite
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Health benefits of the keto diet
Benefits and prescription numbers are found in keto.
Elimination of insulin protection from the anatomical body
Improving the level of fats and cholesterol in the blood, as well as controlling the level of blood pressure, which makes it chances for the heart to perform.
Reduces symptoms of Alzheimer’s disease
It has a role in the treatment of polycystic ovaries
Reducing epileptic seizures, especially in children
Treatment of colon and intestinal diseases
Get rid of acidity and GERD
A role in neurological diseases such as migraine, multiple sclerosis and Parkinson’s
Reducing insulin level helps prevent acne breakouts
Improve sleep quality and increase energy in the body.
Foods on the keto diet for beginners
Reducing the amount of carbohydrates in food should be, and here are the most important foods to avoid when following the keto diet:
Sugars of all kinds, soft drinks, ice cream and all kinds of sweets.
Carbohydrates such as rice, pasta, and some foods that contain wheat.
Fruits of all kinds are extensions of strawberries and blackberries.
Beans and legumes.
Potatoes, potatoes or carrots.
Fatty products are high in carbohydrates.
Ready-made sauces contain sugar and unhealthy fats.
alcoholic beverages;
Foods to include on a keto diet
The most important foods that I ate on the keto diet for beginners schedule are:
Local or organic eggs.
Red meat.
poultry;
Fish, salmon and mackerel are preferred to increase their fat content.
Full-fat dairy products.
Nuts and seeds such as hazelnuts, almonds, cassava seeds, and peanuts.
Healthy fats like olive oil, coconut oil, and sesame oil.
avocado
Tomatoes like tomatoes and broccoli.
Cream and butter.
healthy spices
A complete keto regimen in a week
Snow follows the keto diet in detail for beginners for a whole week, and the prices of some individuals can be changed. This system includes carbohydrates that do not exceed 50 grams per day.
Sunday
Breakfast: a can of tuna cooked with onions, peppers and butter, and a green salad with pieces of white cheese and olive oil.
Lunch: vegetables cooked in butter or ghee with meat and a green salad with olive oil added.
Dinner: pizza with eggs and mozzarella cheese with labneh, olive oil and tomatoes.
Snacks: 3 strawberries and add full fat cream to it.
Monday
Breakfast: 3 eggs fried in butter with vegetables according to the store and lettuce.
Slogan: Beef burger with mushrooms, cheddar cheese, avocado and a green salad.
Dinner: Balls stuffed with cheddar cheese and vegetables.
Snacks: a piece of dark chocolate 85% melted with the cream, adding a little butter.
Tuesday
Mycosis: coconut and peanut bulbs.
Lunch: Shrimp salad with olive oil and avocado.
Dinner: vegetable soup with chicken and cooking cream with a green salad.
Snacks: a few nuts.
Wednesday
Breakfast: Liver cooked with vegetables and a green salad.
Lunch: Salmon green salad and olive oil.
Dinner: Boiled egg salad, topped with pieces of cheese and olive oil.
Snacks: a cappuccino with whipping cream, coconut oil and a little butter
1 week regimen for keto beginners.
Thursday
Breakfast: 3 eggs fried in butter with slices of smoked turkey and grilled halloumi cheese.
Lunch: okra casserole with meat and a green salad.
Dinner: 3 eggs with onions, tomatoes and broccoli.
Snacks: a few nuts with sunflower seeds.
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Friday
Breakfast: full-fat yogurt with peanut butter.
Lunch: Chicken tray with broccoli, cooking cream and green salad.
Dinner: grilled cauliflower with green salad and cheese slices.
Snacks: strawberry or blackberry with peanut butter.
Saturday
Breakfast: 3 fried eggs, sliced cheddar cheese, and a green salad
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Dinner: a large green salad with feta cheese or labneh and thyme with olive oil.
Snacks: peanuts and mint tea.
When will the results of the keto diet for beginners appear?
The results of the keto diet vary from person to person according to several factors, including age, physical activity, the nature of the body, as well as the extent of adherence to the diet. Most of the time, the results of the keto diet for beginners appear in the period from one week to three months. In the first week, you can lose about 2 to 4 kilograms.
In the first month, you can notice the weight loss more clearly, as the percentage of weight loss ranges between 2 to 8 kilograms, and after the third month and adherence to the diet, you can lose between 10 to 20 kilograms.
Disadvantages of the keto diet
There may be some damage to the keto diet, so this diet must be followed with a specialist doctor, and among the potential risks are:
Low level of protein in the blood.
Fat accumulation in the liver.
Kidney stones are formed.
The body does not get enough nutrients.
Top tips for following the keto diet for beginners
Here are the most important tips to get you started on the keto diet right:
Stop eating carbohydrates and sugars.
Make sure to eat nutritious meals that are full of essential nutrients for the body.
Avoid entering and exiting the keto diet, as this leads to an increase in insulin levels.
You can eat ready-made keto diet meals when you don’t have the time to prepare food.
Make sure to have some kind of meat, chicken or fish in your meals with a plate of salad.
Consume healthy oils such as olive oil and coconut oil.
Frequently asked questions about the keto diet
Can carbohydrates be eaten again?
Yes, it is possible, but you must completely stop eating carbohydrates during the first two or three months, then you can eat small amounts at intervals, but you must return to the keto diet again.
What is the recommended amount of fat on a keto diet?
In the first weeks, you should eat a large amount of fat until the body reaches the state of ketosis, then the amount can be reduced until you feel full.
