The ketogenic diet is a low carb diet (like the Atkins diet). Aims to absorb more calories from protein, fat and fewer carbohydrates. easy carbs will be reduced, such as sugar, sodas, pastries, and white bread.

If you are a beginner on the ketogenic diet, this keto guide will take you on the right rails.

Read this keto guide carefully.

Keto Guide For Beginners All You Need To Know









Keto Guide For Beginners



- The body needs fuel to carry out vital and motor operations

-This fuel has two types of either carbohydrates or fats.

-This diet makes the body dependent on fat and burns fat.

-When we reduce carbohydrates, the body releases ketones and this is a clean source of energy.

The body's cells change their structure to fit fat burning.



In some diseases such as cancer cells have a defect and can not be transformed and happens to her so-called suicide cells and the body to destroy these cells and the formation of other healthy.



Unfortunately, we are in a carbohydrate society.

Everything around us depends on carbohydrates.



* What is the food pyramid for this diet?

- This diet depends on healthy eating.



75% fat

25% protein

5% carbohydrates



What is allowed in a ketogenic diet ...follow this keto guide







1- Fats

- All types of healthy fats are allowed

~ Olive Oil

~ Coconut Oil

~ Avocado oil

~ Natural Ghee

~ Natural butter

~ Animal fats (fat, chicks, ducks, and sheep)

~ Les and camel fetish and animal fat



2 - Meat

No protein is forbidden in this diet

~ Meat: beef - lamb - goats - chicks - ducks - geese - pigeons - sausages - hamburgers.

~ Fish: tilapia - mullet - mackerel - tuna - salmon shrimp ...... all kinds of fish.

3 - Dairy products:

All cheeses are allowed as long as they are natural and do not contain sugar or vegetable oils.



Different types of cheese are characterized by a low amount of carbohydrates such as





Blue cheese

Vita

Cheddar

Mozzarella

Parmesan

The condition is free from vegetable oil because it is a harmful Xeon

-Cream, cooking cream and whipping cream



4 - Non-starchy vegetables



Different non-starchy vegetables are characterized by low carbohydrate content in addition to they contain dietary fiber, vitamins, and minerals such as:





Cucumber

Tomato

lettuce

Broccoli

Onion

Spinach,

Watercress

Parsley

Cauliflower and all the green leaves

Eggplant

Zucchini and green pepper.



In general, all types of vegetables are allowed except underground plants (potatoes, carrots, taro)



5. Fruits

Strawberries, berries (only half a cup, not daily) and avocado are allowed.



All nuts are also allowed except cashew nuts because it contains very high carbs in it and also white pulp and Syrian pulp

Coconut

Coconut flour

Almond flour

And sesame and sesame flour (all of the above must be calculated from the proportion of daily carbs and preferably not more than 30 grams and not daily)

Flour (but you must be 100% sesame)



Keto Drinks:

Tea of all kinds - Cocoa raw sugar-free - Coffee without bleach or sugar -

Herbs such as star anise, mint, cinnamon, ginger and more.











What to avoid on Ketogenic Diet? keto guide for beginners