Keto diet has enjoyed in recent days with a big popular by researchers as one of distinctive health systems that helps them reach the goals you want in leading a healthy life through a healthy system, or to reach the ideal weight without the need to suffer due to sterile dieting systems, where Keto Diet gave the hope to many people who have been suffering for many years from diets that are failing after a few days of application, and that the diet of Keto is a transformative breakthrough in the field of food diets, accompanied us in the following report to identify this wonderful diet, and enough details Characteristic related to it.

What is the diet of keto

It is a healthy diet that depends on its application to completely prevent the body from relying in its energy that it gives the human being to practice daily life activities on glucose, and instead, it relies on fats as an essential source of energy, and this by preventing the sugars and carbohydrates that the body gets through food, Then the body, when it has a stockpile of glucose, is obliged to burn fat and rely on it as a primary source of its energy that helps it to move and continue its life routine. Thus, the body can avoid all the harmful effects of insulin that it was suffering from as a result of its rise, and enjoy a healthy lifestyle, mm G, both on the level of physical health, or mental health

How the keto diet works inside the body

A lot of people are unaware of the mechanism of applying the keto system, although they know the benefit of the keto diet in the body. They know that it is beneficial, but how do they not realize that… The human body needs the energy to be able to bear, work and exercise its daily activities, and to do all this effort it requires amazing energy, and this energy comes from the foods that are eaten.

Mainly when a person consumes carbohydrates of different types, or sugars, such as rice, pasta, bread, sweets, fruits, and other foods, the body receives these foods, by updating them, so that it is the glucose that the body ultimately depends on for energy supply, so, when we apply The keto diet system completely prevents the body from consuming sugars and carbohydrates, at which time the body resorts to the use of its glucose stores, and it was kept from eating over the amount it was previously eating, as a kind of protection, and this so that it can save itself in the event Famines or the case of extreme hunger, so we can be considered an internal defensive way to defend the body itself.

With the continued application of the keto diet, the body consumes all the buffer stores of glucose as well, therefore, in an attempt to search for another source from which it derives its energy to continue its life, which in this case is fat, which is the second source of energy after glucose, in the body’s work to burn fat and the source of it Energy sources, and then the so-called ketones, which are the alternative element of glucose, which supplies the body with energy, are released.

How do I start the keto diet

Certainly, this is an important question that arises in all minds that want to follow the diet of keto, as we knew in the previous paragraph that the diet of keto diet depends mainly on increasing fat, we are carbohydrates, sugars, and dependence on a moderate amount of protein, except that it is from the knowledge of this information Dieting ketogenic seems a difficult system to apply to many, they do not understand very well how to apply it from the ground up, and to facilitate the matter for those who want to follow the ketogenic diet, three basic rates must be adhered to if you want to apply the ketogenic diet, which is the consumption of the following quantities m A conscious different foods: –

• As for fats, the keto diet should adhere to between 60% to 75% of the total fat in the food you eat throughout the day.
• As for protein, it ranges between 15% to 30% of the total foods eaten throughout the day.
• As for the net carbohydrates, they should range from 5% to 10% of the total foods eaten throughout the day, and they should not exceed that, and this is one of the essential elements, and important for the keto diet system to achieve its desired fruits. What is meant by net carbohydrates here are the carbohydrates that can penetrate the body as a result of the vegetables that are eaten.

The fastest way to lose weight when following a ketogenic diet

Many interested in the ketogenic system find that despite its application does not bring the desired fruits, and this is in fact due to several mistakes they make without realizing it, and to be able to get the fastest way to lose weight when following the ketogenic diet, its followers must adhere to the following rules to complete the ketogenic diet with success, which is next:-

1.Reducing protein intake

Many believe that protein is a beneficial nutrient. There is no doubt that it is so, but to what extent, the consumption of protein in meat, poultry, and eggs is wonderful, especially since the protein helps the body feel full, but to what extent the special limit With protein when it comes to the ketogenic system, the percentage in it should not exceed 30% of the total food consumed throughout the day, and this is because the protein above the body’s limit is converted to glucose, and thus the body will use it as the main source of energy instead of the ketones resulting from burning fat, and thus We have nothing to do with the ketogenic diet Rather, we rely on a diet of few carbohydrates, nothing more, no less, and this is because the ketogenic diet has a permissible percentage of carbohydrates in it that does not exceed the 10% which a person can obtain from the vegetables that are eaten.

2.Not afraid of fat

The candle that people have been throwing at their excess weight for many years is the fat they eat, but the ketogenic diet has proven that this is completely naked in health because if it is healthy and unsaturated, it can help the body increase its rate of fat burning, and that fat As such, it helps a person feel full and full for long periods, so consuming beneficial fats is a double-edged sword.

3.Drink plenty of water

When you apply a keto diet or even any system that relies on a small percentage of carbohydrates, then you consume glycogen present in the body, and glycogen is associated with water molecules, so, with your loss of glycogen you lose water, which exposes your body to dehydration, and certainly, this is not a healthy thing on The body, and to avoid that we do not advise you to drink 8 glasses of water, which is the natural percentage that the body must consume from water per day, but we advise you to increase this amount to double so that you consume 16 cups of water per day, and this so that you can compensate for the lack of water that The body loses it.

4.Consume important minerals for the body

We also explained earlier that the body loses a large amount of water that was previously dependent on it to moisturize its body with the beginning of following the ketogenic diet, and with this water, it also loses many important elements of the body, including potassium, magnesium, and sodium, and with the loss of these minerals it feels A person is sick with nausea, and this condition is called keto flu, but it is not a frightening case at all, as it is considered a temporary matter that will disappear as soon as the body starts getting used to the ketogenic diet and adapts to it, and to be able to compensate for this deficiency in minerals you must consume a higher amount of citruses such as chicken broth, Pickled vegetables, or h Z body resort to compensate for these minerals by pharmaceutical disks, but you should initially consult your doctor in this matter.

5.Eat only when you are hungry

The majority of various dieting regimes advise you to eat throughout the day so that your meals are divided between 4 to 6 small meals per day, and this is to help the body to raise its rate of burning, and not to feel hungry after restricting your meals to two or three meals, but with a diet Keto you do not need that, because simply you can only have two meals or even one meal throughout the day, and you will not feel hungry, and you will maintain a high rate of burning of fats, and this is because limiting the percentage of carbohydrates entering the body, which the keto system relies on to raise the rate Burn fat by relying on burning fat as an energy source, as well as K. Say what the rate of carbohydrate consumption helps the inhibition of hunger, rarely human wearer feel hungry, not to mention that the high proportion of fat that is ingested when you follow the keto system contributes to making the body feel fullness and fullness for long periods.

Exercising

Although exercise is not an important element, and essential when it comes to following the keto diet, but on the other hand, it has an important, and effective role in making the body better not only at the level of the body, so that it contributes to a rapid weight loss and reaching the ideal weight that The keto dieter is looking for him, but they also have many great benefits in terms of mental health, they are distinct, and they make the body feel better, and they are in a better condition.

Keto diet disadvantages

Each diet has its benefits for the body, in addition to some of the side effects that are natural for the body to experience, as well as for the dieting keto diet, some of the side effects, but the distinction in it is that it is not permanent so that it takes only three to four days. After that, they completely disappear, and these effects can be likened to temporary symptoms, just like temporary symptoms that cigarette and drug addicts are exposed to, as a period comes to the body, especially in the first week of applying the keto diet, and the level of glucose in the blood decreases to its lowest level, after which it prepares The body turns into fat stores and use It as a source of energy when a person is exposed to a state of fatigue, headache, fatigue, nausea, and sometimes actual vomiting, and a person may also develop constipation, but these symptoms as we have said are only temporary symptoms that soon disappear within days, the body may also experience Losing some necessary minerals with the water that loses it as before, we explained, but it can also be compensated by submitting to the tablets.

How many kilos can be lost in the keto diet?

An important question arises in the minds of all those who follow the keto diet, where they always wonder how many kilograms can I lose when following the diet of keto? it differs from one person to another, as it does not follow one pace, it may start from 3 kilograms to 7 kilograms per week, but it depends on several things including the number of calories consumed throughout the day, the nature of activities carried out by those who follow the keto diet, and whether they exercise, or not, and other important factors that play a major role In determining the total weight that the body loses.

On the other hand, it should be noted that the keto diet is not a diet that can only lose some extra weight. Many healthy diets can enable you to do so, but the keto diet is a life system that can provide you with many distinct health benefits that the body can enjoy it, so you can protect yourself from many diseases, including diabetes, cancer, Alzheimer’s, and obesity, in addition to the resulting diseases such as arteriosclerosis, high blood pressure, high cholesterol, and many other diseases. The keto diet will also put you in a wonderful healthy mental state along with the physical health condition, as the keto helps the person to enjoy calm, less stress, and mental clarity, so it is a diet that aims for a healthy lifestyle all the time, not a weight-loss diet.

Who can apply the keto diet

Have you ever wondered, does a ketogenic diet have limits at a specific life stage, or can it be applied to all ages, and can all people apply it, but certain health conditions prevent it from being applied let’s get to know a point-by-point, when it comes to age, the keto diet Harmless to any , as the ketogenic diet has a long history in treating children, as this diet was originally invented in the 1920s as a type of epilepsy treatment for children, and it has proven effective in treating epilepsy, as it greatly reduces Nerve attacks in people, especially teenagers, and youth due to serenity Mental and intellectual impact on the body of its applicant, and it can also be a wonderful contributor to the treatment of obesity suffered by children and teenagers, so concerning age limits, we can consider it safe for all ages, and there is no harm from it.

But when it comes to health limits, unfortunately, the keto diet is not suitable for all health conditions, there are people suitable for the keto diet without others, and it is likely that the person as long as he is in good health and does not suffer from any health problems, he can apply the diet of the keto without worry, but who are they It is prohibited to apply the keto diet, as follows:

Those who suffer from diabetes, kidney disease, or who have problems in the kidneys, liver, and pancreas This system is not suitable for them at all, as this system with these pre-existing problems in the organs may lead to severe damage to it

This diet is also unsuitable under any uncontrolled condition with blood sugar problems, such as type 1 diabetes and hypoglycemia. For people with eating disorders, the keto diet is not suitable for them.

This diet is also not recommended for pregnant and lactating women, especially pregnant women who suffer from gestational diabetes.

Finally, we have detailed all the information about the keto diet. For more information, wait for us along with more important articles that you will prefer much information that you will know for the first time about the famous diet of the keto diet.

• Weight Loss