Keto diet, ketogenic diet
A ketogenic diet is a low-carb, medium-protein, high-fat diet that turns the body into a fat-burning machine.
Several studies and researches have witnessed that this type of diet has many health benefits for the body and mind and the treatment of some diseases in addition to its effectiveness in losing weight effectively.
What distinguishes the keto diet or the low-carb diets is that the person does not feel hungry and does not count the calories significantly when following a keto diet or a low-carb diet in general.
In this detailed guide, you will find all the information you need in detail to properly follow the keto diet, if you do not have enough time to read this useful information, it is advised to share it for reference at any time and it is a reference for you, let's start ...
. What is a keto diet?
Keto is a diet used in the early last century to treat epilepsy in children. Later, scientists have noticed the effect of this system on losing weight very effectively and quickly.Keto is a diet that provides the body with energy through fat rather than carbohydrates. Where the nutritional values are: 70-80% fats, 20-25 proteins, 5-10 carbohydrates, the majority of fats are from the body's need for calories instead of carbohydrates.
The ketogenic diet is derived from the name keto; it is small fuel molecules called ketones or ketones.
These molecules are stored in the liver as an alternative energy source. When the primary source of energy, glucose, and insulin, does not exist, these molecules are burned as an alternative energy source.
Ketones are produced when you eat a small number of carbohydrates. These molecules are distributed and analyzed in blood sugar, and the extra protein is converted to blood sugar.
These ketones are produced and stored in the liver from fat sources, and then used as fuel throughout the body, including the brain.
As you know, the brain is a hungry device and consumes a lot of energy every day, and it cannot work on fats directly, but it can only work on glucose or ketones.
How the ketogenic system works in the body
Through ketogenic nutrition and when replacing the primary energy source that the body relies on on, glucose, with a source of fat, then the body at this stage enters a state called ketosis, in which case the body becomes a machine for burning fat.So the body consumes energy from fat instead of glucose and insulin extracted from carbohydrates.
At this stage, fat is burned continuously throughout the day, 24 hours a day, 7 days a week.
As it is known, every small movement made by the body needs energy and every mental activity requires energy, even when sleeping the body needs energy! Also, insulin levels become very low.
And it becomes very easy to burn fat from the stock in the body, this thing is very excellent especially for people who have excess fat in the body, or for people who want to lose weight effectively.
Another benefit is that the body is always in a state of concentration and readiness because the brain has sufficient energy reserves.
It is worth noting that many studies have shown that this keto diet has mental benefits in terms of concentration and mental activity.
Also worth noting when following this diet is the person does not feel hungry! Unlike other diets like low-fat and low-calorie diets.
. When does the ketosis stage occur?
Nice question, this stage occurs when the level of glucose and insulin in the body decreases and this happens due to two options:• The first in the fasting stage: When the amount of carbohydrates decreases naturally and without calculating the number of carbohydrates.
• The second when reducing carbohydrates and increasing fat in the diet: At this stage, the body burns fat through ketones in the liver, as we explained earlier.
Summary: A person cannot fast for long periods. When eating the first meal, the body returns to its condition, but when the body is intentionally urged to enter the ketosis stage, the body remains in this stage indefinitely.
people who are not recommended to follow a ketogenic diet or a low-carb diet:
There are many rumors and misunderstandings about the keto diet in terms of safety, but it is safe for most people, except that there are cases that require attention and they are the following:• People with type 1 diabetes who take insulin.
• People with high blood pressure who are taking blood pressure medications.
• Women who are breastfeeding and pregnant.
It should be noted that these cases can follow the keto and not be prevented from that, but they require them to take great care to avoid any problems. Therefore it is advised to consult a specialist before doing this.
. Food Allowed When Keto Dieting:
The lower the number of carbohydrates in the nutritional value, the better for entering the ketosis stage, while consuming large amounts of fat and protein in moderation.In these tables below, the net carbohydrate value per 100 grams, whenever the carbohydrate value is less than 6, this means that you remain in the ideal ketosis stage.
perfect drinks and foods to get you started on keto.
foods Carbohydrates
- 100 g Meat 0g
- 100 g cheese 1g
- 100g eggs 1g
- 100 g natural fats 0g
- 100 g olive oil 0g
- 100 g butter 0g
- 100 g water 0g
- 100 g coffee 0g
- 100 g tea 0g
Vegetables growing above ground 1 to 5 g are good and ideal for starting a keto diet:
foods Carbohydrates
- 100 g Tomato 3g
- 100 g cucumber 3g
- 100 g olives 3g
- 100 g eggplant 3g
- 100 g lettuce 2g
- 100 g cauliflower 4g
- 100 g green pepper 3g
- 100 g red pepper 4g
- 100 g yellow pepper 5g
- 100 g cabbage 3g
- 100 g avocado 2g
- 100 g broccoli 4g
- 100 g zucchini 3g
- 100 g spinach 1g
- 100 g turnip 4g
- 100 g green beans 4g
vegetables that grow under the ground
Some of these vegetables contain a large percentage of carbohydrates, so if you want to eat this type of vegetable and are not in the list below please check the value before you start eating it:foods Carbohydrates
- 100 g carrots 7g
- 100 g white carrots 13g
- 100 g onions 7g
- 100 g Beetroot 7g
- 100 g yellow turnip 7g
- 100 g potatoes 15g
- 100 g sweet potatoes 17g
common fruits
Some fruits are good and others have high and medium carbohydrates. If you want to eat other fruits that are not on the list below, please check the value before you start eating them:foods Carbohydrates
- 100 g Lemon 3g
- 100 g Peach 7g
- 100 g Prunus persica 9g
- 100 g Orange 10g
- 100g Apple 12g
- 100 g Pear 12g
- 100 g Grape 16g
- 100g Banana 20g
- 100 g Mango 13g
- 100 g Pineapple 12g
- 100 g Watermelon 10g
- 100 g Mandalina 10g
- 100 g Cherry 10g
- 100 g Melon 7g
- 100 g Coconut 6g
- 100 g Kiwi 12g
These foods make up a large percentage of carbohydrates, so avoid eating them on a keto diet:
foods Carbohydrates
- 100 g maize 15g
- 100 g Bazella 9g
- 100 g Lentils 12g
- 100 g bean 16g
- 100 g bread 46g
- 100 g chocolate 60g
- 100 g Sugar sweets 70g
- 100 g donuts 49g
- 100 g Cooked rice 28g
- 100 g soft drinks 52g
- 100g noodles 29g
The most important thing to enter into the ketosis stage is to avoid eating foods that contain a lot of carbohydrates.
The number of carbohydrates should not exceed 50 grams each day as the highest net rate of carbohydrates, which is recommended 20 grams per day as a net rate of carbohydrates.
Calculating quantities in grams for the average carbohydrates when eating ketogenic diets is a good thing, but if you stick to the recommended foods and recipes and stay away from foods that are not recommended for eating then you can continue this diet without calculation.
. Forbidden Foods in the Keto Diet:
Avoid eating foods that are high in carbohydrates, and foods that contain sugars and starches.This means that a diet low in carbohydrates needs to avoid sugary foods altogether, avoid starchy foods such as bread, pasta, rice, and potatoes, and also avoid processed foods.
Once again, stress that the food should be rich in fats, contain moderate amounts of protein, and low amounts of carbohydrates.
An approximate guide as an energy source is recommended to follow and is as follows: 5 percent carbohydrates, 15 to 25 percent protein, 75 percent fat.
. List of forbidden foods on the keto diet
After you know the food that can be eaten with keto which is very much and full of options, we now turn to the forbidden foods that you cannot eat, and these foods you can bypass and replace them with healthy and permissible foods in keto.Remember that the goal of the keto diet is to enter ketosis by limiting carbohydrates intake to about 5% of your total caloric needs and consuming about 75% of calories from fat.
Vegetables and fruits naturally contain carbohydrates, and those in the above list are those that contain the lowest percentage of carbohydrates in addition to containing many beneficial nutrients.
When talking about forbidden food in keto, remember these rules, which are briefly:
• Avoid foods that are high in carbohydrates.
• Avoid foods that are subject to procedures through which fat is removed.
• Avoid heavily processed foods.
• Avoid foods that contain many additives.
Here is a comprehensive list of forbidden foods in Keto to completely avoid them:
a. Grains and added sugars
This group of foods should be avoided, because all these foods contain a large percentage of carbohydrates, either in the form of pills or added sugars. If you eat these foods, your body will use them to provide energy for your glucose cells instead of using fat. This will prevent getting into ketosis and reaping the benefits of the keto diet.
• wheat
• buckwheat
• couscous
• Rye cakes or bread
• All kinds of bread (except for those with a low percentage of carbohydrates)
• Cakes
• biscuit
• Cake
• Keno
• sorghum
• All kinds of whole grains
• Thickener or thickeners like starch and instant powders
• Bran
• Sweet Cakes
• Millet flour or bashanne
• All kinds of breakfast cereals
• Corn products
• Pasta
• Rice
• Pop Corn
B. Dairy products
Below are dairy products and their derivatives as a reason for being on the prohibited list because all fatty substances were removed from it through treatment, or because of sugar additives or other additives.
• Partially skimmed milk
• Dairy-free fat
• Ice Cream
• Greasy cheese
• Coffee bleach
• Rice milk
• soy milk
• fat candy or pudding
• Concentrated milk
C. Starchy vegetables or vegetables that grow under the surface of the earth
Most starchy or high-carb vegetables are either those that grow underground or those that fall into the legumes category. While legumes contain a large amount of protein, they are also rich in carbohydrates.
• Beetroot
• Beans and other legumes
• white carrots
• Peas
• potatoes
• sweet potato
• Yucca Plant
• The carrots
• onions
D. Fats and oils
The fats and oils that should be avoided are those that undergo significant treatment and have a risk of containing unsaturated fats, or oils derived from foods banned in the keto diet.
• Seed oils such as sesame oil, soybean oil
• Vegetable Ghee
• Vegetable oil
• Corn oil
• semi-solid fat
E. Sweeteners or sugars
This part may not need much explanation. Desserts are pure carbohydrates. And industrial sweets can cause digestive problems, especially in people who follow a keto diet and can have other unwanted secondary effects.
• American Cactus (Agave)
• Industrial sweeteners
• Juices
• Dried fruit
• fructose or fructose
• Honey
• Milk
• Sugar of all forms (brown, white, powder)
• Sugar candy
• sweets
• Maple Syrup
f. Drinks and liquids
We don't usually think that drinks are the main problem when it comes to our consumption of sugar. However, even seemingly healthy options can contain as much sugar as regular soft drinks. The drinks on the list below are full of carbohydrates and you should avoid them.
• orange juice
• Diet soda and regular soda
• apple juice
• Concentrated juice
• cranberry juice
• beer
• Vegetable juice
• Fruit juice
• Aloe vera juice or aloes juice
• Diet Pepsi or Zero, Cola Diet or Zero and the like
g. Processed meat
Did you know that many types of processed meats contain added sugars? We need to make sure to avoid spices that contain spices or have been prepared or prepared with ingredients or foods forbidden in keto.
• Processed meat
• Vienna Hot Dog
• ground beef with soy
• Baked meat
• Ready-processed meat
h. Treated products and products that contain unhealthy additives and are prohibited in keto
In this large category, we need to make sure to avoid anything that has undergone a multi-step treatment, or that contains unwanted additions to the keto.
• Canned goods
• Foods containing added sugars
• Most of the bottled sauces
• commercial sauces and pickles
• Ketchup
• Mayonnaise
• Most fast food
• Most light products found in the grocery store, such as biscuits, chocolate, chips, etc.
You can eat ketchup or mayonnaise if it does not contain unwanted additions or a large number of carbohydrates, so make sure you read the poster before deciding to buy these products, my advice to you is to make such sauces at home as they are easy to prepare.
What should I drink when following a keto diet:
Certainly, the best drinks are water, and it is advised to drink large quantities of water daily. Drinking tea or coffee in moderation is normal and does not affect the diet, but avoid using sweeteners.
Small amounts of milk with tea or coffee is also normal and does not affect the diet, but avoid drinking soft drinks, hot chocolate, cappuccino, and latte (drinks that contain thick foam).
For more details >>> Benefits of Keto Diet
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