Keto Diet Comprehensive Guide

The ketogenic diet is an effective system for everyone who dreams of losing weight quickly and with a graceful figure, without Drooping rumen and no fat accumulations in various areas of his body.

Especially if you cannot resist your love for food, especially meat, fish, and fatty foods.

If she is obese and cannot stick to low-calorie diets, you are in the right place so you should read this article carefully.

What is the ketogenic diet?

First, we must know what is the keto diet?

But before we know what the ketogenic diet is, we must know some information about the nature of our bodies and their burning regimes, and this will facilitate our understanding of the keto diet.

The human body depends on sugar as its main source of energy in order to be able to work and carry out its daily activities, and the sugar is used in the form of glycogen.

The keto diet depends on depriving the body of sugar, so the body depends on fats as the main source of energy instead of sugar to complete its vital processes and daily activities.

When this is achieved, the liver is forced to convert available fats into what are known as ketones to be used as fuel instead of sugar, and from here this system was called keto in relation to ketones.

This system relies on fats and proteins in moderate amounts while preventing sugars and reducing carbohydrates to a minimum. The body reaches the ketosis stage in a period not exceeding a week.

The question that arises now is, what types of food are allowed, and can I rely on the keto diet? What is forbidden during the keto diet?

Allowed on the keto diet

Meat of all kinds, such as fish, poultry, cows and other sources of meat.

Eggs and some types of full-fat cheese without carbohydrates.

Animal butter, olive oil, and coconut oil.

Zucchini and leaves, such as lettuce, cabbage, broccoli, molokhia, and watercress.

Some types of fruits such as berries, strawberries and nuts.

Some types of pasta and pastries are also allowed for the keto diet, which some restaurants provide for those who follow the keto diet.

Not allowed during the keto diet

All kinds of sugars and starches.

All kinds of vegetables that contain high sugar or carbohydrates, such as potatoes, sweet potatoes, carrots, and cucumbers.

- All fruits that contain sugars or carbohydrates, it is considered most of the fruits such as grapes, melons, bananas, mangoes and apples, it is almost most fruits, except for what is mentioned in the allowed fruits.

All kinds of grains such as beans, lentils and rice.

All kinds of regular bakery, pastries and pasta, not intended for keto.

All types of dairy products because they contain proportions of sugars and starches.

After we know the most important do's and don'ts, you should know the benefits and harms of the ketogenic diet before you decide to start the ketogenic diet.

And you should also know about the side effects and symptoms that may occur to you when converting the body to the ketosis stage.

Therefore, you should consult your doctor about the suitability of the ketogenic diet for your health condition, and is it dangerous for you or is it suitable for you? And that is before you start the keto diet.

Possible side effects when switching to ketosis

When you start the ketogenic diet and the body begins to enter the ketogenic phase, some side effects occur, which are called the keto flu.

Most people may not feel it when switching to ketosis and these symptoms include:

Nausea, vomiting, and abdominal cramps.

Insomnia, fatigue, dizziness and lack of concentration.

Diarrhea or, conversely, constipation may occur.

Significant increase in urination.

Ease of mood swings and a sense of nervousness and restlessness, almost a mild state of depression.

Feeling and increasing the craving for sugars and carbohydrates.

Cramps in some muscles.

Infection with what is known as keto allergy, but it is uncommon.

You may suffer what is known as ketogenic breathing, and this happens when the body reaches the complete or ideal ketogenic stage, and then the teeth must be washed and cleaned well and frequently.

It usually takes about a week or less for these symptoms to subside or disappear and your body gets used to the state of ketosis and this new system.

The body must always be supplied with water and maintain its moisture due to the large amounts of water that the body loses due to the increase in urination as a result of reaching the ketogenic phase.

The benefit of the keto diet

Lose weight easily, especially for those who suffer from lack of burning have them.

Control of appetite, especially for food lovers.

Not eating sugar, which causes many diseases.

A person with type 2 diabetes who follows the keto diet can consult his doctor to reduce some medications in the event of low blood sugar levels.

Useful for those who complain of frequent migraine.

It has some benefits for cancer patients.

Safety and security of the keto diet

The ketogenic diet is like any diet in which certain types of food are forbidden and prohibited, and this has benefits and has risks.

It prevents many vegetables and fruits rich in various nutrients that the body needs, and preventing them may harm the body.

It is also possible to increase the level of cholesterol in the blood, when using bad types of fats on the keto diet, which may harm heart health.

Also, it is not possible to continue the ketogenic diet for long periods because the permitted foods lack many vitamins, minerals, antioxidants and calcium important for bones, so the keto diet may harm you in the long term.

The keto diet is effective and good for weight loss, according to the latest medical studies, despite some problems and temporary side effects felt by the followers of the system.

The ketogenic diet may be a good solution for those who want to lose weight effectively, but it must be applied in a short term to avoid the problems that may arise because of it in the long term.

The implementation of the keto diet in the short term is effective in weight loss, as it is also effective in reducing harmful cholesterol and increasing levels of good cholesterol, according to a new group of studies.

Finally,

The ketogenic diet is a type of diet used to lose weight, like all other diets, with advantages and disadvantages.

Therefore, if you intend to follow it, you should consult your doctor and a nutritionist to find out how suitable it is for you and your health condition, especially if you suffer from any of the chronic diseases.