The Keto / Ketogenic Diet: Complete And Detailed Guide For Beginners

keto diet guide for beginners: what is the keto diet 

What is the keto diet?

The keto diet is a diet that consists of decreasing carbs and increasing fats.

In the normal diet we eat almost 50% of carbs, 35% of fats and 15% of proteins, but with the keto diet it is totally different we arrive at 90% of lipids and 8% of proteins and 2% of carbs.

This keto diet has been used for a long time almost a century, specifically on children who have epilepsy, reduces the level of glucose in the blood, it encourages the body to draw on its reserves of fats to provide energy

Instead of consuming energy from carbs, the body obtains its fat, the liver produces acetone and acetylacetonate and transforms it into ketones, charged to supply the neurons with energy.

The keto diet also serves to slow down Alzheimer's disease and cancer progression by changing the supply patterns of diseased cells. For example, Alzheimer's disease prevents neurons from drawing energy from carbohydrates, while the keto diet allows it to be drawn into fat.

In the keto diet, you eat until you're satisfied. , you do not need to count calories or weigh your food and especially forget all the industrial products.

Lose weight with the keto diet ...

Scientifically in the keto diet when you do not consume sugars and carbs, your blood sugar level stabilizes and the production of insulin down (Insulin is the fat storage hormone). So you start burning fat.

The results are visible quickly, just a few days are enough to see the difference. Why?

As part of a low carb diet, the body will always prefer to burn carbs to produce energy, but in case of a shortage of carbs, the body will adapt and begin to burn fat.

The Keto diet is the fastest way to lose weight while preserving or even increasing your energy. From the second week, you start burning your fat stores.

By controlling your carbs consumption, you will have fewer cravings and cravings for sugar and by adding an adequate intake of protein and high in fat, you will not be hungry during this diet.

What foods allowed in the keto diet?

Permitted foods: fish, seafood, meat and poultry, green leafy vegetables, eggs, butter, vegetable oil, olives, avocado, firm cheeses in small quantities.


It is strongly recommended to consume foods that contain monounsaturated fat, for example, it is found in olive oil, walnuts or avocado, peanut butter and saturated fat as in rich meats and dairy products in fat. Coconut oil is also very recommended in the ketogenic diet.

What foods allowed in the keto diet 

Here is a non-exhaustive list of foods that can be consumed in the keto diet.

cheese keto diet

 Cheese

Blue cheese
Cheddar
Whole white cheese
Cream Cheese
Feta cheese
Halloumi
Gouda (red cheese)
Mozzarella
Ricotta with whole milk
Gruyere

creamery keto diet

Creamery

Coconut cream (watch out for the sweet ones)
Coconut milk (watch out for sweet ones)
eggs
Clotted cream
Sugar-free ice cream
Whipped cream (without sugar)

Oils and fat keto diet

Oils and fat

Avocado oil
Almond oil
Butter
Coconut oil
Fish oil
Linseed oil
Grape seed oil
Mayonnaise
Olive oil
Peanut butter
Sesame oil
Sunflower oil
Vegetable oil
Cocoa butter
Coconut butter
Macadamia oil
Duck fat
MCT oil

Nuts and oilseeds

Nuts and oilseeds

Almonds
Hazelnut
Cashew nut
peanuts
Brazil nut
olives
Macadamia nuts
Pecans
Flaxseed
Hemp seeds
Sesame seeds
Sunflower seeds
Pumpkin seeds

sauces keto diet

Sauces

Vinaigrette sauce
Caesar sauce
Ranch sauce
Balsamic vinegar sauce
 

Fish keto diet

Fish

Pisces
Salmon
sardines
Sole
Trout
Tuna
Canned tuna
Cod
Mackerel
Crab
Shrimps
Mussels
Oysters
Scallops
Plaice
Lobster
Halibut

Flours and powders keto diet

Flours and powders

Almond flour
Coconut flour
Cocoa powder (without sugar)
Flaxseed meal (blond or brown)
Psyllium powder
Ground sesame seeds

Poultry keto diet

Poultry

Chicken thighs
Chicken wings
Duck
Quail
Turkey
Delicatessen

Sweet fruits keto diet

Sweet fruits

blueberries
Lemon
olives
raspberries
strawberries

Green vegetable keto diet

Vegetables

Spinach
broccoli
Green beans
Salad
cucumbers
courgettes
Cabbage
Cauliflower
Aubergine
Garlic
Celery
Kale
Kimchi
Leeks
Okra
Onions
Peppers
Pumpkin
Zucchini
Tomatoes

Meat keto diet

Meat

Lamb
Beef
Sausages
Pork
Charcuterie without added sugar

Drinks

Coffee
All teas (without added sugar or milk)
Lemon and lime juice
Water

Foods to avoid in the keto diet

Foods to avoid: vegetables that are high in carbs such as carrots, corn, parsnips, potatoes, sweet potatoes, beets, spaghetti squash or peas, sugar, cereals, legumes, fruits, fresh and soft cheeses, compotes, fruit juice, honey, syrup or jam.

Foods to avoid in the  keto diet

               

Avoid

Fruit
Potatoes
Soda
Candy
Bread
Rice
Pasta
Beer
Donut
Chocolate bar
Sugar
Pizza 
Legumes
Muesli
Corn
Cereals
Margarine
Couscous
Pies
Quinoa
Rye
Dried beans
Crackers

Attention :

As you have discovered the keto diet is an imbalanced diet, then it must be followed by your doctor for you give extra vitamins, calcium, and potassium.

You may have headaches in the first days of the keto diet as side effects as well as nausea and fatigue.

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