Diet
How to lose weight with keto diet, the keto diet is a diet that many use to lose weight, as well as as a treatment diet for many diseases including cancer, nerve disorder, and epilepsy.
It is a high-fat,
medium-protein, and low-carbohydrate diet (which includes starches and sugars)
which mostly make up (70%) of your calories from fat, (25%) from protein, and
(5%) from carbohydrates.
What is the keto diet?
It is a low-carb,
high-fat diet.
Where you reduce your
intake of foods that contain a large proportion of carbohydrates and replace
them with fats, reducing the number of carbohydrates that enter your body puts
you in a state called "ketosis."
And this condition is
what makes your body more capable and efficient in the process of breaking down
fat particles
And converting them into
ketones to provide energy, thus rapid weight loss and improve Psychic.
It also, in turn,
converts fats into ketones in the liver. What increases the energy supply to
the brain.
Not only that, but the
keto diet is a therapeutic diet for many diseases, including epilepsy, cancer,
and nerve disorders, and it can also lose excess weight efficiently while
committing to exercise regularly.
Keto diet foods
Meat
You can eat all kinds of
red and white meats, hamburger, bacon, chicken, and turkey.
And prefer to eat the
meat of herbivores.
Fish
All kinds of tilapia,
salmon, tuna, and mackerel.
Eggs
Very suitable for diet
because it is rich in omega-3.
Vegetables
Preferably eat low-carb
vegetables such as carrots, peppers, onions, spinach, cauliflower, carrots, and
broccoli.
Fruits
These include apples,
strawberries, oranges, grapes, and pears.
Nuts
It includes almonds,
peanuts, walnuts, and walnuts.
Dairy products are
skimmed
Heaven, butter, cream,
yogurt.
Oils and fats
Coconut oil, olive oil,
fish liver oil.
Food is forbidden in the keto diet
Sugars
These include candy, soft drinks, jam,
unnatural juices, cake, canned and dried fruits, ice cream.
Starches
These include pasta,
wheat, barley, white rice, potatoes, and beans.
Unsaturated fats
Hydrogenated oils “vegetable ghee”.
Vegetable oils
Such as corn oil,
cottonseed oil, sunflower oil, soybean oil, and other oils extracted from a
vegetable source.
Low-fat products
Dairy and many of the
products sold as low-fat or skimmed products.
Manufactured products
In general, on any diet,
you should avoid all foods that are made with unknown ingredients
Like sausage and
factory-made burgers.
Keto Diet
Through the following
lines, we will explain to you the diet that is recommended to be followed
throughout the week:
Saturday
- Breakfast: a cup of coconut milk + a group of walnuts.
- Lunch: a layer of cooked zucchini, which has been stuffed with cooked meat, to be done using butter, onions, and parsley.
- Dinner: a piece of chicken cooked using coconut and spices + in addition to a cup of green salad.
Sunday
- Breakfast: fried eggs using two tablespoons of butter + 2 tomatoes and lettuce.
- Lunch: 2 slices of cooked beef plus cheese, mushrooms, and some
- Pieces of avocado and lettuce.
- Dinner: fish cooked in olive oil plus a cup of spinach cooked in coconut oil.
Monday
- Breakfast: an omelet plus mushrooms.
- Lunch: a slice of tuna with olive oil, plus some pieces
- Of tomatoes and lettuce on top.
- Dinner: a piece of grilled chicken, plus lettuce.
Tuesday
- Breakfast: a boiled egg + 2 tablespoons of full-fat labneh + 1 pepper.
- Lunch: a piece of grilled chicken + a cup of full-fat Greek yogurt + plus a few carbohydrates + some pieces of walnuts + and a cup of green salad.
- Dinner: a piece of grilled salmon + a cup of cooked spinach, in addition to a cup of green salad.
Wednesday
- Breakfast: a cup of Greek yogurt, full-fat and low in carbohydrates or you can eat 3 tablespoons of full-fat yogurt, in addition to some almonds.
- Lunch: tuna in olive oil plus an avocado.
- Dinner: a plate of lamb liver or Jamali cooked with olive oil + addition To the onion, pepper, salt, and spices + this is next to a cup of green salad.
Thursday
- Breakfast: a boiled egg plus an avocado.
- Lunch: a piece of grilled chicken meat + in addition to a vegetable salad, which includes "lettuce with cucumbers, tomatoes, and green olives with parsley, in addition to lemon juice, mashed garlic and a pinch of salt and pepper."
- Dinner: Meat in the oven with parsley, in addition to a cup of green salad.
Friday
- Breakfast: pieces of cauliflower or tomatoes with a piece of cheese and an avocado.
- Lunch: Two slices of salmon meat cooked in olive oil with cucumber and tomato pieces.
- Dinner: Several balls of minced meat, two tablespoons of full-fat labneh, and a cup of green salad.
Sources 1
