five basic rules for losing extra weight

 Keto Diet signs and symptoms that occur when entering a ketosis

 After following the ketogenic diet, the question you might ask, how do I know when I'm in the ketosis stage?

 Answer: You can find this out through tests, such as blood samples, urine samples, and breathing.

 Some signs and symptoms show and do not require tests. They are as follows:

 1. Dry mouth and increased thirst

 Unless you drink enough water well, you may feel dry mouth, so it is advised to eat two cups of broth daily, in addition to the amount of water you need, in addition to that you may sometimes feel a metallic taste in your mouth.

 2. Increased urination

 When you increase your water intake, you will lead to increased urination. Also, ketones and acetoacetate may end up in the urine, and this appears in the test of ketosis using urine strips.

 3. The smell of breathing

 This results from the bodies of ketones that are called acetone and are emitted through breathing, sometimes the smell of the mouth can resemble the smell of the nail remover, and sometimes the smell of the mouth can resemble sweat, especially when exercising, but it is often temporary.

 4. Distinctive and positive signs

 Reduced hunger:
 Many of the experiences of others have noticed a significant decrease in their hunger when they follow the diet of keto.

 Also, many people feel completely satisfied when they eat once or twice a day, which ends up fasting spontaneously and without resistance.

 This saves time and money, and it improves health and loses weight faster and easier.

 increase in energy:
 After a few days of feeling tired and this is called the keto flu, the body begins to restore energy levels clearly, this leads to better thinking and focus and less brain disturbance, as well as a sense of vigor and vitality.

 . Side effects and harms of the keto diet

 Mostly when you follow the keto diet you will encounter some symptoms of the so-called keto flu, but these symptoms do not last for a long time, most often these symptoms last for two days and not more than a week, and include the following:

 • Headache
 • Fatigue
 • dizziness
 • mild nausea
 • Difficulty concentrating
 • Idle
 • Agitation and nervousness

 These initial symptoms will experience and disappear within a week until your body adjusts to increased fat burning.

 The cause of keto flu is the result of foods rich in carbohydrates that lead to water retention in the body.

 When you start a low-carb diet, much of this liquid is lost, and urination will increase significantly, as a result of which you will get rid of excess salt as well.

 This can lead to dehydration and less salt before the body begins to adapt, which is the reason behind most signs and symptoms of keto flu.

 You can reduce these symptoms or even get rid of them by consuming enough water and salt, and one of the best ways to do this is to drink a cup of broth and repeat twice a day.  However, avoid cubes of broth that contain vegetable oils or carbohydrates, such as Maggi soup, as they are prohibited in the keto system.

 keto diet damage and most common side effects

 Regardless of the keto flu, there are more common side effects that can be largely avoided by making sure you get enough water and salt, including the following:

 • Leg cramps
 • constipation
 • smell bad breath
 • Heart palpitations
 • Decreased physical activity or inactivity

  keto diet damage and less common side effects

 These side effects affect a small group of people when they follow the Keto Diet and include the following:

 • Gout
 • Gallstones
 • Temporary hair loss
 • High cholesterol
 • Low tolerance to stay away from alcohol
 • rash
 • Potential risks when breastfeeding

 The results vary from person to person, but most people lose 1 to 2 kg in the first week, after which you will lose half a kilogram of fat weekly.

 In most cases, the results are faster for young people, and the results are slower for people ages 40 and older.

 Also, when you approach the normal weight of your body, in this case, the weight loss will slow down, as long as you eat when you feel hungry, the weight will stabilize to a certain extent.

. Common questions and tips about the keto diet

 Some foods and drinks are in doubt for many people when they start keto, and among these questions are the following, and we will explain that:

 Is Diet Pepsi allowed in the keto diet?

 Have you ever asked, while following a keto diet, is it permissible to drink soft diet, such as (Pepsi Diet, Cola Diet), and will it affect your ketosis or leave you?

 Let me tell you the answer simply, which is yes, it will slow down the state of ketosis and may get you out of it, and the reason behind this is because it contains sugar substitutes that may increase insulin levels.

 If you are familiar with the basics of keto, the answer will be clear to you, and one of the goals of keto is to reduce insulin levels.

 Also, anything that increases insulin levels, such as sugar or refined carbohydrates, will stop or slow down the keto, regardless of other problems associated with eating these substances.

 In our talk about sugar substitutes, artificial substitutes like genetically modified non-GMO, stevia, or non-GMO erythritol are not intended.

 Rather, we were talking about the following alternatives, Aspartame, NutraSweet, and similar analogs of Sugar Substitutes.

 What types of cheese are allowed in the keto diet and how do you choose them?

 If you are a follower of the keto diet, you may be wondering about cheese, which is better and which is appropriate for keto, and how do I choose the best option so that it does not conflict with the keto diet.

 There are hundreds of types of cheeses.  This may make you feel confused when you start eating or choosing cheese when going shopping.

 We will simply answer all questions and we hope this article will help you so that you choose the right and appropriate cheese for Keto.

 In short, cheeses suitable for keto are those that do not contain lactose, so if you suffer from lactose, some types of cheese may cause you problems, for example, cottage cheese.

. Types of cheese allowed in the keto diet

In the list below are all the types of cheese allowed in the ketogenic diet, the nutritional values ​​per 100 grams:

cheddar cheese
33 g fat
25 g protein
1.3 g carbohydrates

Cheese Rumi
You should choose turkey cheese without carbohydrates or starch, and you can find this out through the label on the package.
33 g fat
25 g protein
1 - 2 grams carbohydrates

Edam cheese
28 g fat
25 g protein
1.4 g carbohydrates

gouda cheese
27 g fat
25 g protein
2.2 carbohydrates

mazurella cheese
22 g fat
22 protein surgeons
2.2 carbohydrates

Blue cheese, blue cheese (blue cheese)
29 g fat
21 g protein
2.3 carbohydrates

Kiri cheese
29 g fat
12 g protein
2.5 g carbohydrates

How to choose the right cheese for the keto diet
We'll give you some steps to learn for yourself choosing the right cheeses for your keto diet:

• Does not contain hydrogenated oils
• Does not contain vegetable or cooking oils
• Not added carbohydrates
• Not added to the starch
• Not added to sugar

Also, the carbohydrate rate should not exceed 3 grams per 100 grams.

Examples include feta cheese, as this cheese contains hydrogenated oils and vegetable oils, as it contains 5 grams of sugar and contains lactose.

From the previous example, if you followed all kinds of cheese, it will make it easier for you to choose the correct cheese between the appropriate keto.

Can Keto Diet be followed without intermittent fasting?

Intermittent fasting is very necessary with keto, and in most cases, without intermittent fasting, the desired results will not appear.

Also, many people who follow the keto diet system do not lose weight, because they eat snacks between main meals, that is, they do not intermittently fast.

Even if the meals are low in carbohydrates, it is much better and better than many carbohydrate foods, but weight loss occurs for those who have a high metabolism.

But the vast majority will not lose weight despite following the keto diet. This is because the level of insulin rises every time you eat.

So that many diets and snacks between main meals may disrupt weight loss and is a wrong idea.

One of the things to consider/is if someone follows a keto diet over the age of 45, 50, or 60 years, or in menopause, then the metabolism will be slow. Keto will only succeed with these people with intermittent fasting.

 The relationship of the keto diet to intermittent fasting

Keto diet and intermittent fasting are equally important means of maintaining health and losing weight. Through the keto diet, we aim not only to lose weight but to maintain health as well.

You should practice intermittent fasting slowly and gradually. Meaning, starting with only three main meals without snacks between them. With more fat added to the meals.

When the body adapts to this system for not less than two weeks, then it proceeds to the next stage which is the addition of intermittent fasting to your diet. Then, slow down your breakfast until you stop eating this meal.

Also, you should not eat food if you do not feel hungry, whether it is in the morning or at any time, because the body, in this case, eats the stored fat in the body.

Follow the keto diet with intermittent fasting together, and follow intermittent fasting gradually, and you will notice the results of losing weight, improving health, and other benefits of the keto diet.