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Although the keto diet is an old one, many people do not know much about it and are even searching to know everything about it in order to know more details.

If you are looking for everything about the keto diet, then in this article you will know everything about the keto diet, and you will find all the information you need about the keto diet.

Keto diet

What is the keto diet?

The keto diet is a diet that relies on reducing the intake of carbohydrates and increasing the intake of fats and proteins. This diet uses fats as the main source of energy instead of carbohydrates.

Reducing carbohydrate intake leads to increased production of ketones in the body, which are used as fuel instead of glucose.

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Some believe that the keto diet can help in losing weight quickly and improving other health conditions, but this is subject to conditions, and a doctor must be consulted before starting any diet.

Benefits of the keto diet

The keto diet has many benefits, which are as follows:

• Weight loss: The keto diet can help in losing weight quickly, as it switches the body to burning fat as the main source of energy.
• Improving blood sugar levels: The keto diet may help improve blood sugar in people who suffer from type 2 diabetes, as it reduces fluctuations in blood sugar levels Blood sugar.
• Improving mental health: There is some research that indicates that the keto diet may help improve mental health and concentration and may be useful in treating some disorders such as Epilepsy and autism.
• Improving blood fat levels: The keto diet can increase levels of good fats (HDL) in the blood and reduce levels of bad fats (LDL).
• Reducing inflammation: There is some research indicating that the keto diet may reduce levels of inflammation in the body, which may help prevent many chronic diseases.

However, keep in mind that these benefits may vary from person to person, and a doctor should always be consulted before starting any new diet, especially if there are existing health conditions Such as diabetes or heart disease.

What are the harms of the keto diet?

There are also some side effects of the keto diet that should be taken into consideration:

• Nutrient deficiencies: Reducing carbohydrate intake on the keto diet may lead to a deficiency of some important nutrients, such as fiber and some vitamins and minerals.
• High fat levels: Increased fat intake on the keto diet may increase blood fat levels, including harmful lipid levels (LDL), which may increase your risk of heart disease.
• High acidity levels: The body’s transition to a state of ketosis on the keto diet may lead to increased acidity levels in the blood, which may cause negative health effects such as kidney stones.
• Side Effects: People following the keto diet may experience side effects such as headaches, dizziness, fatigue, and constipation as a result of changes in dietary patterns.
• Effects on mental health: The keto diet may cause some negative effects on the mental health of some people, such as stress, irritation, and difficulty concentrating.

It is important to take these risks into account and talk to your doctor before starting any new diet.

Types of keto diets

There are several types of keto diet that can be followed, and they differ slightly in the content of fats, proteins, and carbohydrates  Among these types:

• Standard keto diet: This type is considered the most common, as the nutritional percentages are divided into about 75% fat, 20% protein, and 5% carbohydrates, and the focus is on eating healthy fats such as vegetable oils, fatty fish, nuts, and some types of seeds.
• Modified keto diet: In this type, nutritional proportions are modified to suit specific needs, such as increasing the percentage of protein or carbohydrates as much as is appropriate for specific goals or needs Healthy.
• Targeted keto diet: In this type of keto diet, a small amount of carbohydrates is strategically eaten before or after physical exercise, and this approach aims to provide energy for additional sports performance.
• Cyclic keto diet: In this type of keto diet, a person follows cycles of intense keto diet followed by short periods of eating carbohydrates, allowing the body to recharge its reserves of glycogen in the body and stimulate athletic performance.
• Vegetarian keto diet: This type of keto diet is directed to those who follow a vegetarian diet and relies on plant sources of protein such as legumes, nuts, and seeds instead of vegetable sources Animalism.

Each type of these on the keto diet can be suitable for different goals or specific health needs, and individuals can choose the type that suits them based on their personal goals and their food preferences.

What is the keto diet flu?

Keto flu is not an actual medical condition but rather an informal term used to describe a group of symptoms that people can experience during the period of starting to follow the keto diet.

These symptoms usually include fatigue, dizziness, headache, nausea, constipation, and a lack of concentration.

These symptoms are usually temporary and fade over time, and their severity varies from person to person, This condition may last for a few days or two weeks before the body fully adapts to it New diet.

It is important to make sure to drink plenty of water and eat nutrient-rich foods while starting the keto diet, and if symptoms persist severely or for a long time, it may be a good idea to consult a doctor.

What is allowed in the keto diet?

In the keto diet, the focus is on eating foods that are high in fat, moderate in protein, and low in carbohydrates. 

Here is a list of foods allowed on the keto diet:

• For meat, fish, and poultry, such as beef, chicken, fish, duck, and rabbit, it is preferable to eat them fresh or cooked without adding sugar.
• Fatty dairy products, such as full-fat yogurt, cheese, and butter,. It is preferable to avoid dairy products that contain added sugar.
• Eggs: Eggs are a nutritious food that can easily be included in the keto diet.
• Healthy fats, such as healthy vegetable oils such as olive oil, coconut oil, and avocado oil, in addition to butter and ghee.
• Green leafy vegetables, such as spinach, cabbage, lettuce, and celery. These vegetables are rich in fiber and low in carbohydrates.
• Nuts and seeds: such as almonds, walnuts, hazelnuts, cashews, and seeds such as chia seeds and flax seeds.
• Low-carb fruits, such as avocado, and some white fruits, such as strawberries and raspberries.
• Foods rich in carbohydrates should be avoided, such as grains (rice, wheat, and oats), sugars (sweets, sweetened juices, and soft drinks), and starches (potatoes, corn, and legumes in large quantities).
• The focus should always be on natural and nutritious foods and avoid manufactured and processed foods that contain added sugars.

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What is prohibited in the keto diet?

On the keto diet, carbohydrate intake is greatly reduced and fat and protein intake is increased. 

Here is a list of foods that are usually recommended to be avoided on the keto diet:

• Sources high in carbohydrates include whole grains (rice, oats, wheat), pasta, bread, and grains rich in sugars (corn, barley).
• Sugars and sweets, such as sweets, candy, chocolate, soft drinks, and sugary juices.
• High-sugar fruits, such as bananas, grapes, raspberries, blackberries, cherries, and dates.
• High-sugar alcoholic beverages, such as beer, sweet wine, and sweetened cocktails.
• Fatty and sweetened dairy products, such as regular milk, sweetened yogurt, and fruit-flavored yogurt.
• Materials containing starches, such as potatoes, corn, and legumes (beans, lentils, and peas).
• Processed foods, which may contain large amounts of hidden sugars and carbohydrates.
• Fresh juices: Although they are considered healthy, they contain large amounts of natural sugars.
• It is usually recommended to eat fresh, nutritious foods such as fresh meat, fish, nuts, seeds, and low-carb vegetables such as broccoli, spinach, and lettuce.
• Most people vary in the appropriate amount of daily carbohydrates for them on the keto diet, and this depends on their health goals and how physically active they are. 

Speak with a nutrition professional to get personalized guidance for your nutritional needs.

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Frequently Asked Questions

What is the keto diet?

It is a diet that some people resort to in order to lose weight and treat many incurable diseases, such as cancer, diabetes, high blood pressure, and some tumors, in addition to eliminating love Youth, polycystic ovary syndrome, heart disease, and atherosclerosis.

It depends on fats for a very large percentage of up to 70% of the metabolism of nutrients, while the intake of carbohydrates is reduced to the lowest level by between 5 and 10%. 

The aim of this is to enable the body to burn fats and rely on them as the main source of energy instead of carbohydrates.

How many kilos do you lose on the keto diet?

There are several factors on which the extent of weight loss on the keto diet depends, including the age and general health of the person, the length of time remaining in the state of ketosis, and the type of individual, whether male or female.

During the first week of the diet, a person loses between 2 and 3 kilograms, and this rate decreases the longer one stays in ketosis, as the amount of weight loss ranges from the second week: between 500 and 1000 grams.

There are periods when you feel that the body has not lost weight, and here the results should not be rushed. Leave the body time to adapt to its new system.

Conclusion

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You will find everything related to the keto diet in it, so browse its articles, and it will bring you great benefit if you want to follow this diet or are looking for all the information about the keto diet.