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Ketogenic diet: all you need to know about it

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Ketogenic diet: all you need to know about it A ketogenic diet has spread recently, after tests were conducted on it to confirm the effectiveness of this system in losing weight.

Ketogenic diet: all you need to know about it


The ketogenic diet depends mainly on reducing the amount of starches and sugars or preventing them completely, so it is relied on eating proteins and fats only, as the body gets used to getting energy on carbohydrates, so the body burns the carbohydrates that enter it through starches and sugars and does not consume and burn fats, and when Following the ketogenic diet does not include carbohydrates in the body, and therefore the body searches for another source of energy, so it consumes the fat stored in the body, thus burning fat and losing it quickly.



Tips before starting a ketogenic diet


As we mentioned that the ketogenic system is used to not eating carbohydrates during the day completely, or eating less than 50 grams of grilled during the day, which is a very small percentage, so it is possible that this system affects the body. Since there are no health problems that prevent starting this system, it is also preferable to consult a nutritionist to make sure that this system is suitable for both types of our bodies.



Allowed and Forbidden Foods on the Ketogenic Diet


This system depends on foods that contain proteins and fats only, and we will provide you with a list of the most important permitted foods and foods prohibited in the ketogenic diet:



Foods allowed on the ketogenic diet


White and red meat, fatty fish such as salmon and tuna, nuts of all kinds without roasting, natural and not vegetable ghee, cheese of various kinds, some types of vegetables such as onions, garlic and green vegetables. These are the most important foods that can be relied upon when following this diet.



Foods not to be eaten on a ketogenic diet


Rice, pasta and bread are among the first foods that are prohibited in this diet because they contain a high percentage of starches, legumes of various kinds, fruits of all kinds except strawberries, all kinds of spices, you can only use table salt and very small amounts of black pepper, some types of vegetables such as potatoes and potatoes, all Types of foods sold in stores as diet foods, white sugar and all kinds of sweets. It is not allowed to take any kind of drinks in this system except water, tea and coffee without sugar, and juices and fruits are not allowed because fruits contain a percentage of sugar.



An example of a ketogenic diet for a week


First day


  • Breakfast: 2 eggs and a cup of sugar-free tea
  • Lunch: half grilled chicken and a plate of soup
  • Dinner: any kind of cheese and a cup of yogurt


the second day


  • Breakfast: any kind of cheese + a cup of coffee without sugar.
  • Lunch: salmon + a plate of salad consisting of cucumbers, tomatoes and onions.
  • Dinner: 2 boiled eggs and a piece of cottage cheese

the third day

  • Repeat the same meals as the first day.


the fourth day


  • Breakfast: a piece of cottage cheese + tea without sugar.
  • Lunch: 150 grams of red meat and a salad of cucumbers, tomatoes and onions.
  • Dinner: 2 eggs and a plate of salad consisting of cucumbers, tomatoes and onions.


The fifth day


  • Repeat the same meals on the second day.


Sixth and seventh day


  • Breakfast: a piece of cottage cheese + an egg
  • Lunch: half grilled chicken + boiled zucchini
  • Dinner: a cup of yogurt + a piece of cheese of any kind.


The benefits and harms of the ketogenic diet


The ketogenic diet is very useful for people who suffer from diabetes, it gives the body energy and activity due to the presence of fat in it, it helps to be full for a longer period because it contains fat, it helps to lose weight more than other diets, it helps reduce youth grains, for which carbohydrates are the main cause , helps lower cholesterol in the blood and is beneficial for the heart as it helps to lower blood pressure, useful for cancer diseases as insulin helps the activity of cancer cells more and preventing sugars helps to reduce the activity of cancer cells.


Among the most important damages of the ketogenic diet are colon pain, bloating, indigestion, constipation, harmful to kidney patients, low blood sugar, feeling tired and depriving the body, especially when continuing on it for long periods..

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