Keto diet plan and menu for beginners are now available. There are many diets for weight loss that we hear about recently, and all of these systems have their advantages and disadvantages, and in this article, we will highlight the most prominent of these regimes, which is one of the popular systems recently, which is the keto diet.
What is the keto diet?
Keto is a diet that was used in the last century to treat epilepsy in children, and then scientists noticed the effect of the ketogenic diet in losing weight very effectively and quickly, and the name of the ketogenic system was derived from the name of keto, which are small energy molecules called ketones or ketones, which are used. As an alternative source of energy when glucose and insulin sources are not available, which are the main source of energy, ketones are stored in the liver, to be used as fuel throughout the body and the brain in the most part as it is the part that consumes energy greatly, and it is not nourished directly from fat, but only needs glucose and ketones. .
The keto diet is a system that contains a very low percentage of carbohydrates and a high percentage of fats, and to achieve positive results in it, the system must contain a very small percentage of carbohydrates and a high percentage of diet fats and a medium percentage of protein, and this is to reduce carbohydrates that puts the body in A burning condition called ketosis, and when this happens, the body becomes very effective in burning fat in order to get its energy.
Types of the keto diet
There are many types of keto diet that you must know before embarking on the keto diet.
1- The Classic or Basic Keto Diet
It is a dusty diet that contains very few carbohydrates, medium amounts of fats and high amounts of protein, as the diet contains 75% fat, 20% protein, and 5% carbohydrates, which means that you should leave all kinds of fruits that contain a percentage High carbohydrates, although they depend more on fats in avocados, butter and olive oil, and this system is followed by novice people or people with cell resistance to insulin, due to its ability to achieve their desires to lose weight in a short and short period, and also the speed of the body’s adaptation to this system.
2- High-protein keto diet
It used to be said that increasing the percentage of protein increases the formation of carbohydrates in the body, but there is a misunderstanding about that, because the process of manufacturing carbohydrates from proteins is a very stable process, unlike the process of manufacturing carbohydrates from foods that contain sugars, when eating a piece of candy increases The proportion of sugars in the body in a fast way, unlike the body’s response when eating a larger amount of protein.
And we realize that increasing the protein percentage does not harm it at all, and this diet resembles the system of the basic type, but the difference is by eating more amounts of protein, so the ratio is often in this The diet is 60% fat, 35% protein, 5% carbohydrates, and it is worth noting that this type of keto may not help in entering the keto diet properly, but it fulfills the intended purpose of losing weight, and this high-protein ketogenic diet is followed by these people Those who want to build a muscular body, and those who do not want to lose large amounts of protein from the elderly.
3- The targeted keto diet
This system is followed by those people who do exercise regularly, as they can eat a piece of candy while they are doing physical exercise (when they are in the gym), in order to give them more calories that enable them to do sports activities, and they can eat about 50 grams of carbohydrates, and that In the form of fruits or juices about an hour before the exercise equipment, do not be afraid to increase the proportion of carbohydrates as they are burned during the exercise equipment and no new fats are formed.
4- The periodic keto diet
It is a diet that takes place at intervals, in which there is an exchange between the basic or classic keto diet and the high-carbohydrate keto diet, where the basic or classic keto diet is for five days, and the keto diet is high in carbohydrates for two days, and they do most of the followers in that type often By eating carbohydrates on holidays and birthdays, and the components of calories during the two days of the keto diet are many carbohydrates as follows: 50% of calories are in carbohydrates, 20% of calories are in proteins, 10% of fats, and this type is usually used by athletes, because they are They can lose fat while building muscle mass.
Benefits of the keto diet
The ketogenic diet has many benefits and we will list some of them:
1- Epilepsy treatment
Some studies have shown that the ketogenic diet reduces seizures resulting from epilepsy, but before starting the regimen, you must consult your doctor to determine which of the ketogenic regimens are appropriate, whether for adults or children.
2- Cancer treatment
Insulin is the hormone that makes the body use or store sugar as fuel, and the ketogenic system burns this fuel quickly, so the body needs and produces less insulin, so doctors advise cancer patients to follow the ketogenic diet with chemotherapy and radiation, because cancer cells in the absence of sufficient glucose Its size decreases, becomes confined, and dies.
3- Promote brain health
Following the ketogenic diet helps to promote brain health, and it is recommended to follow when you get older, due to its ability to prevent Alzheimer’s disease and dementia, and also useful in cases of Parkinson’s disease and sleep disturbances.
4- Acne
Carbohydrates are associated with the appearance of acne, so when you reduce carbohydrates, it is useful for this situation, as the insulin decreases, the less acne will be, because insulin stimulates the body to produce other hormones, including the hormone responsible for acne.
5- Polycystic ovaries
The high level of insulin can lead to polycystic ovaries, and the ketogenic system works to reduce the amount of insulin that the body makes and the amount it needs, so the ketogenic diet is useful in treating cases of PCOS with some change in lifestyle habits such as practicing some exercises Athletic weight loss.
6- Treating diabetes on the keto diet
A low-carbohydrate diet helps the blood sugar level more than any other diet, and the keto diet plays an important role in the treatment of type 2 diabetes as it works to reduce the level of sugar in the blood, but if you suffer from type 1 diabetes, you must consult your doctor before Start following the ketogenic diet.
7- Losing excess weight
The keto diet helps destroy weight and sculpt the gym in a remarkable way.
8- Low blood pressure on the keto diet
The system contributes to lowering the level of blood pressure in the body.
9- Slower aging on the keto diet
All health systems maintain your youth.
10- Improvement in mood and sleep
The ketogenic diet improves your daily mood and psyche.
11- An increase in energy efficiency
You will feel energized and upset during the few days of the start of the system. The keto diet plan and menu for beginners is now in your hands totally.