The ketogenic system mainly depends on reducing the number of carbohydrates and sugars, or preventing them completely, so it is relied on to eat proteins and fats only, as the body gets used to obtain energy on carbohydrates so the body burns the carbohydrates that enter it through carbohydrates and sugars and does not consume and burn fat, and when Following the ketogenic system does not enter the body carbohydrates and therefore the body searches for another source for energy, so it consumes the stored fat in the body and thus the fat is burned and lost quickly.
Tips before starting the ketogenic dietWe also mentioned that the ketogenic system is used to not eating carbohydrates completely during the day or eating less than 50 grams of barbecue during the day, which is a very small percentage, so it is possible that this system affects the body, before starting to follow this system, all crisis analyzes and checks should be done to ensure From the absence of any health problems that prevent us from starting this system, it is also preferable to consult a nutritionist to ensure that this system is fit for both types of our bodies.
Allowed foods and foods prohibited in the ketogenic systemThis system is based on foods that contain proteins and fats only. We will provide you with a list of the most important foods permitted and foods prohibited in the ketogenic system:
Food allowed to be eaten in the ketogenic systemWhite and red meat, fatty fish such as salmon and tuna, nuts of all kinds without roasting, natural but not vegan ghee, cheese of various kinds, some types of vegetables such as onions, garlic and green vegetables These are the most important foods that can be relied upon when following this diet.
Food is forbidden to eat in the ketogenic systemRice, pasta, and bread are among the first foods that are prohibited in this diet because they contain a high percentage of carbohydrates, legumes of all kinds, fruits of all kinds except for strawberries, all kinds of spices can only use table salt and very small amounts of black pepper, some types of vegetables such as potatoes and potatoes, all types of foods sold in stores as diet foods, white sugar and all kinds of sweets. It is not allowed to eat any type of beverage in this system except water, tea, and coffee without sugar, and juices and fruits are not allowed because the fruits contain a percentage of sugar.
An example of a ketogenic diet for a week
First dayBreakfast: take 2 eggs and a cup of tea with sugar-free
Lunch: half a grilled chicken and a dish of soup
Dinner: any quite cheese and a cup of yogurt
the second dayBreakfast: any type of cheese + a cup of coffee without sugar.
Lunch: salmon + platter of salad consisting of cucumber, tomato, and onion.
Dinner: 2 boiled eggs and a bit of Quraish cheese
the third dayIt repeats the same meals as the first day.
the fourth dayBreakfast: a piece of cottage cheese + tea without sugar.
Lunch: 150 grams of red meat and a plate of cucumber, tomato, and onion.
Dinner: 2 eggs and a dish of salad consisting of cucumber, tomato, and onion.
The fifth dayIt repeats the same meals as the second day.
The sixth and seventh dayBreakfast: a piece of cottage cheese + an egg
Lunch: half a grilled chicken + boiled zucchini
Dinner: a cup of yogurt + a piece of cheese of any kind.
Benefits and harms of a ketogenic dietThe ketogenic diet is very beneficial for people who suffer from diabetes, it gives the body energy and activity for the presence of fats in it, helps to satiate for a longer period because it contains fats, helps to lose weight more than other systems, helps to reduce acne and for which carbohydrates are a major reason for it It helps to reduce cholesterol in the blood and is beneficial to the heart as it helps to lower blood pressure, beneficial to cancer diseases as insulin helps to activate cancer cells more and prevent sugars helps reduce the cancerous cells.
Among the most important detriments of the ketogenic diet are colon pain, a feeling of bloating and indigestion, constipation, harmful to my kidney disease, hypoglycemia, feeling tired and depriving the body, especially when continuing for long periods.