Keto Guide For Beginners All You Need To Know

Keto Guide For Beginners All You Need To Know
    The ketogenic diet is a low carb diet (like the Atkins diet). Aims to absorb more calories from protein, fat and fewer carbohydrates. easy carbs will be reduced, such as sugar, sodas, pastries, and white bread.
    If you are a beginner on the ketogenic diet, this keto guide will take you on the right rails. 
    Read this keto guide carefully.
    Keto Guide For Beginners All You Need To Know
    Keto Guide For Beginners All You Need To Know



    Keto Guide For Beginners


    - The body needs fuel to carry out vital and motor operations
    -This fuel has two types of either carbohydrates or fats.
    -This diet makes the body dependent on fat and burns fat.
    -When we reduce carbohydrates, the body releases ketones and this is a clean source of energy.
    The body's cells change their structure to fit fat burning.

    In some diseases such as cancer cells have a defect and can not be transformed and happens to her so-called suicide cells and the body to destroy these cells and the formation of other healthy.

    Unfortunately, we are in a carbohydrate society. 
    Everything around us depends on carbohydrates.

    * What is the food pyramid for this diet?
    - This diet depends on healthy eating.

    75% fat
    25% protein
    5% carbohydrates

    What is allowed in a ketogenic diet ...follow this keto guide



    List of Low-Carb Foods You Can Eat On A Ketogenic Diet

    1- Fats
    - All types of healthy fats are allowed
    ~ Olive Oil
    ~ Coconut Oil
    ~ Avocado oil
    ~ Natural Ghee
    ~ Natural butter
    ~ Animal fats (fat, chicks, ducks, and sheep)
    ~ Les and camel fetish and animal fat

    2 - Meat
    No protein is forbidden in this diet
    ~ Meat: beef - lamb - goats - chicks - ducks - geese - pigeons - sausages - hamburgers.
    ~ Fish: tilapia - mullet - mackerel - tuna - salmon shrimp ...... all kinds of fish.
    3 - Dairy products:
    All cheeses are allowed as long as they are natural and do not contain sugar or vegetable oils.

    Different types of cheese are characterized by a low amount of carbohydrates such as


    • Blue cheese
    • Vita
    • Cheddar
    • Mozzarella
    • Parmesan
    • The condition is free from vegetable oil because it is a harmful Xeon
             -Cream, cooking cream and whipping cream

    4 - Non-starchy vegetables

    Different non-starchy vegetables are characterized by low carbohydrate content in addition to they contain dietary fiber, vitamins, and minerals such as:


    • Cucumber
    • Tomato
    • lettuce
    • Broccoli
    • Onion
    • Spinach, 
    • Watercress 
    • Parsley 
    • Cauliflower and all the green leaves
    • Eggplant
    • Zucchini and green pepper.

    In general, all types of vegetables are allowed except underground plants (potatoes, carrots, taro)

    5. Fruits
    Strawberries, berries (only half a cup, not daily) and avocado are allowed.

    All nuts are also allowed except cashew nuts because it contains very high carbs in it and also white pulp and Syrian pulp
     Coconut
     Coconut flour
     Almond flour
    And sesame and sesame flour (all of the above must be calculated from the proportion of daily carbs and preferably not more than 30 grams and not daily)
    Flour (but you must be 100% sesame)

    Keto Drinks:
    Tea of all kinds - Cocoa raw sugar-free - Coffee without bleach or sugar -
    Herbs such as star anise, mint, cinnamon, ginger and more.


    Beverages Allowed On The Ketogenic Diet -Keto-Friendly Drinks




    What to avoid on  Ketogenic Diet? keto guide for beginners





    Foods To Avoid (Unauthorized) On The Keto Diet

    Ok first avoided here two types.
     First type: if I eat or  I drink it brings me out of the state of ketosis.

    The second type: does not get me out of the state of ketosis. , but it is harmful to my health should stay away from him.

    - The first type if I eat it takes me out of the ketosis state:

    • Milk and milk products:
    • Milk: Prohibited in general
    • And yogurt: enter in the recipes


    * All types of explicit starches such as rice and pasta and oats and all kinds of living

    * All types of carbonated drinks because they have sugar and cola also raise insulin in the blood
                                                                                                           
    * All kinds of fruit because it has a very high sugar content except avocados and (berries and strawberries half a cup every period)

    * Legumes of all kinds

    * Sugar and Honey (Stevia, ISO Sweet and Sweet and Slim are allowed)

    * Vegetables that grow under the ground such as potatoes, potatoes, peas, and taro (carrots, turnips, and beets in small quantities)

    * Chocolate and all kinds of sweets (one cube per period of raw chocolate is allowed provided that it is without sugar and 90% raw cocoa)

    - The second type of contraception that does not affect the status of ketosis but very harmful to health: 

    * Vegetable oils except (olive oil and coconut oil) hydrogenated oils
    * Vegetable ghee
    * Cheese manufactured from vegetable oils

    Prohibited meats such as luncheon, sausage, burgers, beef, and hot dog are only from a reliable source.


    Tips For the success of keto guide with you


    For the success of keto with you, you must abide by the rules in the early days of the keto diet,
    The body will lose a lot of salts and vitamins,
     You should make up for lost salts and vitamins,
    The body will lose its most important nutrient, magnesium, and some salts.
    Deficiencies of these vitamins can be overcome through dietary supplements such as magnesium pills sold in the pharmacy,
    You must eat a good amount of salt to keep the body in the case of burning fat.

    Stay away from unhealthy fats such as hydrogenated oils, vegetable obesity, vegetable butter, and processed peanut butter. Because it contains sugar and hydrogenated oils.

    • Pasteurized cheese.
    • Starches
    • Sugar
    • Baked goods
    • Pasta
    • Indomie
    • Spaghetti
    • Legumes
    • Fruits
    • Vegetables are high carbohydrates, keep away of them is one of the basics of the ketogenic diet.


    This is not a calorie-dependent diet. As long as you maintain low levels of carbohydrates, you eat more protein, fats and low-carb vegetables,
     You are on the right track,
    The main goal of this plan is to keep carbohydrates less than 20-50 grams per day and get the rest of the calories from protein and fat
    Many people notice a decrease in hunger.
    This occurs because of the body's ability to obtain nutrition from fat stores increases.
    Many people feel satisfied after eating only twice a day,
     This is a form of intermittent fasting.


    Important information must know on this keto guide for beginners


    You should make sure during the keto diet that your body gets enough sodium and potassium to work well,
     Especially that the kidneys in the keto diet secrete a lot of water,
    So eat salts in your food, so your body works well.
    An important criterion for success in the keto system
    One of the most important things to pay attention when you follow the keto is: 
    Read the nutritional values of each product so as not to eat more carb than needed (25 grams) and get out of the diet without knowing it.
    Reading the nutritional values helps you determine the amount of fat and protein you eat.
    Thus a clear picture determines the proportions of macros daily.

    How to read nutritional values? keto guide for beginners
    Some General Instructions
     Know the amount of one serving (see pictures).
    If it is difficult to estimate the amount of grams you can use the number of spoons as each suspension is approximately 15 grams.

    Start by reading the amount of carb in the product, choose the product that does not contain more than 6 grams carb per 100 grams.

    Note:
    Some products may contain more than 10 grams of carb per 100 grams, but they can only be used in food by one or two hangings (= 30 grams), which is equivalent to 3 grams of carbs. Such as tahini (sesame oil) and sauces.
    However, products that are used more in food should be careful not to exceed 6 grams of carbs per 100 grams.

    Throw the fiber out of the total carb
    Example:
    Total carbs is 10
    Fiber 4
    The actual amount of carbs is only 6 grams.
    Specify the amount of grams you want to use.
    Review your daily allowable amounts of protein, fat, and carb.
    It was Keto Guide For Beginners All You Need To Know.
    FAST WEIGHT LOSS
    writer and blogger, founder of KETOGENIC DIET TIPS- RECIPES .

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