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, which is a low-carb diet. But it is high in fat and this diet relies on burning natural body fat and using it as fuel for the body instead of carbohydrates and sugars. And stop using the hormone insulin and the body's dependence on ketones instead of it to burn body fat and lose weight. The meal consists of protein, fat and a small percentage of carbohydrates and the components of the meal will be explained a little later.
Keto is a difficult diet to implement, and the difficulty of applying this system lies in getting rid of carbohydrates and using fats. Since humans rely mainly on carbohydrates as a primary source in meals such as (bread – rice – pasta – pasta or pastries from pizza, crepes, pies and sweets). And of course, other than white sugar, fruit, natural or artificial honey, this is where the difficulty of applying the keto diet lies. Anyone who starts looking for alternatives, the best solution to implement this system is to consider it a temporary system. It means applying the keto diet for a period of time ranging from one to 3 months, and don't look 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 is fairly close to the keto diet, but carbohydrates are allowed in a higher percentage.
How the keto diet works to burn fat
The human body uses two types of fuel carbohydrates and fats, but in the presence of the presence of both, the body uses carbohydrates and stores fats, and in the keto diet, the body does not find carbohydrates and burns fats.
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, it also gets rid of body fat and uses it as fuel, and carbohydrates are also used quickly so you feel hungry quickly, unlike keto meals, which make you feel full for a longer time.
Detailed keto diet for beginners
Is the keto system easy to apply, the transition 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 should be set and the amount and type of food should be determined, following the keto diet needs to know more about the types of food, how to eat foods, know the percentage of fats and proteins and carbohydrates should be reduced, know the calories and know the quantities of food, a plan should 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 harms of many forbidden foods in the keto system are high, so the best thing in this system is to completely get rid of the harms of processed and genetically modified foods that are prohibited in the keto diet, and now we will mention the permitted and prohibited foods to you.
The allowed foods in the keto diet are natural foods that are low or free of carbohydrates, 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 ( olive oil, coconut oil, avocado oil, linseed oil, sesame oil, natural dairy butter ).
- Cottage cheese made from milk, yogurt, kefir, cream, milk cream.
- Some types of fruits ( berries, strawberries, avocados ) and of course avocado is the most important because avocado is rich in fat and does not contain carbohydrates.
- Calorie-free sugar is like stevia sugar.
- 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 wheat flour, 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 made from vegetable fats).
- Vegetables and legumes that contain high carbohydrates such as potatoes (potatoes), sweet potatoes, white and black beans.
- Honey of all kinds is natural or artificial .
- All kinds of ready-made, processed and canned food .