Diet Explain

Keto diet guidliness for beginners : all you need to know about ketone

keto diet guidliness

keto diet or ketogenic diet is one of the best diet plan around the world for  ketone bodies

ketosis ketone bodies

What is a Ketogenic Diet ?

Keto diet:
  •  The keto diet system is based on consuming high levels of fat and protein (75% fat and 25% protein) and very few starches from non-major sources that do not exceed 5% of a person’s daily consumption, which is estimated at 50 grams per day.
  • Usually the body relies on calories from carbohydrates that come from sugar as a main source of energy,” and this method is preferred because it provides the body with energy quickly”
  •  What happens in the keto diet is that the body does not eat any source of carbohydrates, which lowers the levels of the hormone insulin in the blood.
  • This process make the body search for another source of energy, so it begins to break down fats and amino acids inside the liver to produce a new type of energy, 
  • (the ketone bodies)
  •   After it enters the body in a phase called ketosis, or ketoses, thus the main source of energy becomes fat instead of carbohydrates.
ketone body no gluten

Ketosis level:

 After 3 days of cutting off carbohydrate sources, the levels of (blood glycogen) decrease in the blood.  
this stage and the symptoms of entry are called ketosis (temporary symptoms) like :
  •  Headache .
  •  Dizziness.
  •  Feeling fatigue and general tiredness in the body.
  •  Feeling of a fever or flu.
  •  Feeling pain in the edges of the body.

After 6 days , the following symptoms appear:

  •  Your body will improve and you will feel like a new person full of power.
  •  You will not feel hungry.
  •  Urine becomes dark due to urinary excess ketone being excreted (2 to 4 liters of water per day should be drunk).
  • constipation (it is recommended to take flaxseed).
  •  Or excessive diarrhea 
  • due to the release of fat through the digestive system.
  •  The body needs 4 days to start showing symptoms of ketosis, 10 days to enter the ketosis, and 120 days to adapt and reach the highest levels of ketogenic production.
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        Probiotics, Prebiotics ,the Gut Microbiome effects on our immune system

What to eat on a keto diet:

  •  Meat (red meat, chicken, fish).

  •  eggs.

  •  Useful fats such as: (butter, ghee, olive oil, soybean oil, coconut   oil).

  •  Low carbohydrates nuts.

  •  Vegetables (avocado, leafy vegetables, cucumber, pepper,   eggplant).

  •  Peanut Butter.

  •  Almond butter.

  •  Cheese of all kinds.

  •  Dairy..

What to avoid on a keto diet:

  •  Sugars from all sources.
  •  Starches of all kinds “bread,pasta,rice..”
  •  Legumes of all kinds.
  •  fruits.
  •  Starchy vegetables like potatoes and carrots.
  •  Trans fats (because they are harmful to the health of the body,     and they do not produce tectonic bodies).
keto diet sugar free

keto diet side effects :

  •  Severe constipation.
  •  Feeling sick.
  •  Problems with digestion.
  •  Vomiting.
  •  Bad breath (due to ketone bodies produced by the body).
  •  kidney stones.
  •  Cramps in the legs.
  •  Osteoporosis.

Advantages of the keto diet:

  •  Quick weight loss.
  •  Improve body activity.
  •  Not feeling hungry.
  •  Feeling of an upset stomach.
  •  Not feeling tired and tired.
  •  It improves good cholesterol and lowers bad cholesterol.
  •  Good for high insulin patients (type II diabetes) and insulin resistance patients.
  •  Treatment for epilepsy.
  •  Cancer protection (because cancer cells mainly feed on sugar).

Tips for the keto diet:

  •  Consult a dietitian or physician before starting to follow this   diet as it is an original treatment regimen, and monitor body   changes monthly with them.
  •  Take vitamins (nutritional supplements) to make up for the body’s lost abstinence from taking vitamin sources.
  •  Drink 2 to 4 liters per day of water to maintain a healthy urinary system.

Types of keto diet:

 There are 4 types of the keto system:

 1- The basic (standard) ketogenic system:
 “It depends on eating 75% fat, 20% protein, and 5%       carbohydrates from indirect sources (such as cheese and     vegetables”
 2- Periodic ketogenic system:
 It depends on following the basic keto diet for 5 days a week, while   high starches are eaten for two consecutive days of the week.
 3- The targeted ketogenic system: 
 It depends on following the basic keto system, with starch intake   before exercising only.
 4- High protein ketogenic system: 
  Food percentages are 60% fat, 35% protein, and 5% carbohydrates.

Other ketogenic diets:

 There are some diets that depend on ketone bodies, but they are less conservative in eating carbohydrates, such as Atkins, Paleo, and Dokan.

other diets :

Conclusion :

This was simplified and comprehensive information about the keto diet (Keto Diet), taking into account the need to follow it under medical supervision, and for a specified period.

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