What is the keto diet?
The keto diet for beginners depends on reducing carbohydrates and eating fat in large amounts, which makes the body in a state called ketosis, meaning that it is highly sensitive to burning fat and producing energy, in other words, the keto diet converts the metabolism process from carbohydrates to fats, so it lowers the level of sugar significantly in the blood custom keto meal plan
When does the body reach ketosis?
Ketosis is the state in which the body begins to burn fats instead of carbohydrates, and this occurs when you limit your consumption of carbohydrates to an amount of 20 to 50 grams per day.
On the other hand, the percentage of proteins must also be reduced, as they can turn into glucose when eaten in large quantities. The extent of the body entering the ketosis state can be easily detected by conducting blood or urine analyses that show an increase in the percentage of ketones, as well as some breathing tests that can be An indicator of ketosis, there are some symptoms that indicate an increase in ketones in the body, including:
1- An increased feeling of thirst
2- Dry mouth
3- frequent urination
4- decreased appetite
Health benefits of the keto diet
There are many health benefits of the keto diet, especially with diseases related to insulin levels or the metabolic rate in the body. Among these benefits are the following:
1- Getting rid of insulin resistance in the body and thus has a role in treating type 2 diabetes patients
2- Improving the level of fats and cholesterol in the blood, as well as controlling the level of blood pressure, which reduces the chances of heart disease
3- Reduces symptoms of Alzheimer’s disease
4- It has a role in the treatment of polycystic ovaries
5- Reducing epileptic seizures, especially in children
6- Treatment of colon and intestine diseases
7- Get rid of acidity and GERD
8- It has a role in the treatment of neurological diseases such as migraine, multiple sclerosis, and Parkinson’s disease
9- Reducing insulin level helps prevent acne breakouts
10- Improve sleep quality and increase energy in the body
Forbidden foods on the keto diet for beginners
You should reduce the number of carbohydrates in the food, and here are the most important foods that you should avoid when following the keto diet:
1- Various types of sugars, including soft drinks, ice cream, and all kinds of sweets.
2- Carbohydrates such as rice, pasta, and other foods contain wheat.
3- Fruits of all kinds except strawberries and blackberries.
4- Beans and legumes.
5- Vegetables and everything that grows in the ground such as potatoes, potatoes, or carrots.
6- Low-fat products because they are high in carbohydrates.
7- Ready-made sauces contain sugar and unhealthy fats.
8- alcoholic beverages.
Foods allowed on the keto diet
Here are the most important foods to eat on the keto diet for beginners, including:
1- Local or organic eggs.
2- Red meat.
3- poultry.
4- Fish, salmon, and mackerel are preferred to increase the proportion of fat in them.
5- Full-fat dairy products.
6- Nuts and seeds such as hazelnuts, almonds, flaxseeds, and peanuts.
7- Healthy fats like olive oil, coconut oil, and sesame oil.
8- avocado.
9- Low-carb vegetables like tomatoes and broccoli.
10- Cream and butter.
11- healthy spices.
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