What is the keto diet, what is the correct way to apply the keto diet in detail, as well as what food is allowed and forbidden in this system, today we will talk about the keto diet in detail, how to start and how to avoid common mistakes.
What is the keto diet keto diet
The keto diet is very popular now, it is a low-carb diet. But this diet is high in fat and depends on burning natural body fat and using it as fuel for the body instead of carbohydrates and sugars. Stop using the hormone insulin and rely on ketones instead to burn body fat and lose weight. The meal consists of protein, fat and a small percentage of carbohydrates and the ingredients of the meal will be explained a little later.
Keto is a difficult diet to apply and the difficulty of applying this system lies in getting rid of carbohydrates and using fats. As humans rely mainly on carbohydrates as a basic source in meals such as (bread – rice – pasta – pasta or pastries from pizza, crepes, pies and sweets). Of course, other than white sugar, fruit, natural or artificial honey, this is where the difficulty of applying the keto diet lies. Everyone who starts looking for alternatives, and the best solution to implement this system is to consider it as a temporary system. This means applying the keto diet for a period of time ranging from one to 3 months, and not looking for alternatives, just stop starches and sugars. Use natural fats and after your health improves and you reach the desired weight, stop keto and start the low carb diet, which is somewhat close to the keto diet, but carbohydrates are allowed in a higher proportion.
How the keto diet works to burn fat
The human body uses two types of fuel: carbohydrates and fats, but in the presence of both, the body uses carbohydrates and stores fat, and in the keto diet, the body does not find carbohydrates and burns fat.
Every time you eat carbohydrates, the level of the hormone insulin increases and the body uses carbohydrates as fuel. But in the keto diet, the body uses fat, as well as gets rid of body fat and uses it as fuel, and also carbohydrates are used quickly so you feel hungry quickly unlike keto diets that make you feel full for a longer time.
The keto diet in detail for beginners
Is the keto diet easy to apply, moving to the keto diet in detail is not difficult, it is a program that must be adhered to, the keto system has special rules that must be applied, a schedule must be drawn up and determine the amount and type of food, following the keto diet needs to know more about the types of food, how to eat foods, know the percentage of fats and forget about proteins, carbohydrates must be reduced, know the calories and know the amounts of food, a plan must be developed and the most important thing is to follow all the conditions of this diet.
What are the allowed and forbidden foods in the keto diet
The benefits of the keto diet are great because it is a moderate diet based on natural and useful foods. Also, the damage of many forbidden foods in the keto diet is high, so the best thing in this system is to completely get rid of the damage of processed and genetically modified foods that are prohibited in the keto diet, and now we will mention the permitted and prohibited foods.
The allowed foods in the keto diet are natural low-carb or carbohydrate-free foods such as:
Vegetables except potatoes (potatoes ) and sweet potatoes.
Meat, chicken, fish.
Eggs.
Legumes, except white and black beans.
Natural healthy fats of all kinds such as (olive oil, coconut oil, oil
Avocado, linseed oil, sesame oil, natural butter made from dairy ).
Cottage cheese made from milk, yogurt, kefir, cream, milk cream.
Some types of fruits ( raspberries, strawberries, avocados ) and of course avocado is the most important because
Avocado is high in fat and does not contain carbohydrates.
Calorie-free sugar is like stevia sugar.
Nuts.nuts.
Learn about the forbidden foods in the keto diet diet
All kinds of cereals such as (barley , rice, wheat, oats ) and their products include flour
Wheat, barley flour, oats, pasta, bread, etc.
Fruits except (raspberries, strawberries, avocados ).
Processed and hydrogenated fats such as (margarine, corn oil , sunflower oil ،
Canola oil, cottonseed oil, soy oil, palm oil, vegetable butter, margarine, cheeses processed from vegetable fats).
Vegetables and legumes that contain high carbohydrates such as potatoes (potatoes)
And sweet potatoes and white and black beans.
Honey of all kinds is natural or artificial .
All kinds of ready-made, processed and canned food .
How to eat on a keto diet and avoid damage to the system
Keto meals consist of 70% fat, 20% protein and 10% carbohydrates and everything must be done at home, for example mayonnaise must be done at home from eggs and avocado oil because the ready-made oil is one of the types prohibited in keto .
The intermittent fasting system is combined with the keto diet for greater benefit and faster weight loss.
To avoid the problems and harms of keto, a very important point must be understood, which is that you should not eat too much healthy fats too much and you should diversify in fats in the sense of using coconut oil, olive oil, sesame oil, linseed oil, butter, avocado fruit and nuts and you should take the 10% of carbohydrates from salads because they provide you with fiber that makes you feel full for a longer time and vitamins and minerals that your body needs.
When choosing meat, choose fatty meat, especially fatty fish with red meat color, because it is rich in important omega-3 fats, and the most important type of fatty fish is salmon, followed by mackerel, sardines and tuna.
How to make a green salad dish on a keto diet
The green salad dish in the keto diet is very important as mentioned before and the salad dish must contain green leaves such as ( dill, parsley, cilantro, watercress, horseradish leaves, beet or beetroot leaves, celery, lettuce) put olive or sesame oil, apple cider vinegar or natural grape vinegar, lemon, tomato, cucumber, beet, radish, a few carrots and avocado and a little chickpeas can be added Now with you ingredients you can shape and make your favorite salad dish in different forms.
The number of meals and the amount of food in the keto diet
The keto diet is a safe system, and this is because it is almost free of carbohydrates and processed and genetically modified foods, so there is no room for chronic age diseases, especially diabetes, but when using it for slimming, you must eat twice or at first you can eat twice with a snack (nuts, pumpkin seeds or sunflower seeds, and you can eat a grain of avocado fruit)
Allowed sweets in the keto diet (keto sweets )
Diet systems generally have a problem with sweets all people love sweets, but in keto there are alternatives to everything you can make any kind of keto sweets such as cake or cheesecake, but using almond flour or coconut flour, stevia sugar and natural butter.you can also search for keto sweets without flour on the YouTube platform and here you can watch the recipes of sweets allowed in the keto diet or from here on the YouTube platform.
Keto diet bread
Keto bread can be made from coconut flour or flaxseed flour, and the most famous is Cloud Bread, which is completely flourless.
Nescafe keto diet
We will explain the way Nescafe works in the keto diet in detail and this is due to the importance of this drink and the way Nescafe keto works is different. Since keto Nescafe is only sweetened with calorie-free sugar, just like estevea sugar. It is better to drink it without sugar at all and milk is not added to it. Instead of it, butter, milky cream or cream is added, It can be beaten in a blender and drunk.
In conclusion, the keto diet is the best diet for weight loss and for the loss of accumulated fat in the human body. The difference between the keto diet and other systems is that this system helps you lose weight and get rid of body fat quickly. Its benefits are many and provides the body with the necessary energy, and studies have proven the effectiveness of the keto system. And it's a diet from one of the best diets ever. An organized eating schedule should be made to benefit more from this diet. With this, the explanation of the keto diet has been completed in detail.if there is any query, please write in the comments.F
