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Keto health benefits

 Keto health benefits


There are many health benefits to the keto system, especially with diseases associated with insulin or me

tabolic rate in the body, including the following:

  • Elimination of insulin resistance in the body and thus has a role in the treatment of Type II diabetics
  • Improve the level of fat and cholesterol in the blood as well as adjust the level of blood pressure, which reduces the chances of heart disease
  • Keto
    Reduces symptoms of Alzheimer's disease
  • Has a role in the treatment of polycystic ovaries
  • Reduction of epileptic seizures, especially in children
  • Treatment of diseases of the colon and intestines
  • Getting rid of acidity and reflux esophagitis
  • It has a role in the treatment of neurological diseases such as migraine, multiple sclerosis and Parkinson's
  • Reducing the level of insulin helps prevent the appearance of acne
  • Improve sleep quality and increase energy in the body

Prohibited foods on the keto diet for beginners 

The number of carbohydrates in food should be minimized here are the most important foods you should avoid when following the keto diet:

  • Sugars of various types include soft drinks, ice cream and candy of all kinds.
  • Starches such as rice, pasta and other foods that contain wheat.
  • Fruits of all kinds except strawberries and blackberries.
  • Beans and legumes.
  • Vegetables and all that grows in the ground such as potatoes, potatoes or carrots. 
  • Low-fat products for high carbohydrate content. 
  • Ready-made sauces because they contain sugar and unhealthy fats. 
  • Alcoholic beverages.

Foods allowed in the keto system 

Here are now the top foods that are best eaten in the keto diet table for beginners and include:

Municipal or organic eggs. 

Red meat.


Fish preferably salmon and mackerel to increase their fat content.

Full-fat dairy products. 

Nuts and seeds such as hazelnuts, almonds, flaxseed and peanuts.

Healthy fats such as olive oil, coconut oil and sesame oil. 


Low-carb vegetables such as tomatoes and cauliflower. 

Cream and butter. 

Healthy spices.

Complete keto regimen within a week 

Below we will explain the keto diet in detail for beginners for a whole week, and the type of food can be changed according to the needs of each individual, this system includes a low percentage of carbohydrates not exceeding 50 grams per day.

  • Saturday 

  1. Breakfast: 3 fried eggs with cheddar cheese slices and green salad 
  2. Lunch: marinated chicken thighs with cooked cream, slices of zucchini and eggplant, with a large plate of green salad. 
  3. Dinner: a large green salad plate with feta cheese or labneh and thyme with olive oil.
  4. Snacks: peanuts and mint tea.

eggs with cheese

  • Sunday

  1. Breakfast: a can of tuna cooked with onion, pepper and butter, a green salad with pieces of white cheese and olive oil.
  2. Lunch: vegetables cooked in butter or margarine with meat, green salad with olive oil.
  3. Dinner: pizza with eggs, mozzarella cheese with labneh, olive oil and tomatoes.
  4. Snacks: 3 strawberries and add full cream. 

  • Monday

  1. Breakfast: 3 eggs fried in butter with vegetables to taste, a labneh with olive oil and slices of cucumber and lettuce.
  2. Lunch: meat burger with mushrooms, cheddar cheese, avocado and green salad. 
  3. Dinner: meatballs stuffed with cheddar cheese and vegetables. 
  4. Snacks: a piece of 85% dark chocolate melted with cream and can add a little butter.

  • Tuesday 

  1. Mycosis: pudding made from chia seed milk and add coconut and peanuts to it. 
  2. Lunch: shrimp salad, add olive oil and avocado to it.
  3. Dinner: vegetable soup with chicken and cooking cream with a green salad.
  4. Snacks: a little nuts. 

  • Wednesday

  1. Breakfast: stewed liver with vegetables and green salad. 
  2. Lunch: salmon with a green salad and olive oil.
  3. Dinner: salad of boiled eggs with cheese pieces and olive oil.
  4. Snax: a cappuccino with whipping cream with coconut oil and a little butter.

  • Thursday 

  1. Breakfast: 3 fried eggs in butter with smoked turkey slices and grilled halloumi cheese.
  2. Keto
    Lunch: okra casserole with meat with a green salad. 
  3. Dinner: 3 eggs with onions, tomatoes and broccoli.
  4. Snacks: a little nuts with sunflower seeds. 

  • Friday 

  1. Breakfast: full-fat yoghurt with peanut butter. 
  2. Lunch: chicken tray with broccoli, cooking cream and green salad. 
  3. Dinner: grilled cauliflower with green salad and cheese pieces. 
  4. Snacks: strawberries or blackberries with peanut butter.

When do the results of the keto system appear for beginners

The results of the keto diet vary from person to person depending on several factors, including age, physical activity and the nature of the body as well as the extent of adherence to the diet, most often the results of the keto system for beginners appear in the period from one week to three months, in the first week you can lose about 2 to 4 kg.

  • In the first month, you can notice the weight loss more clearly, as the percentage of weight loss is 
  • between 2 to 8 kg, and after the end of the third month and adherence to the diet, you can lose between 10 to 20 kg.
  • The harms of the keto diet 
  • There may be some damage to the keto system, so you should follow this diet with a specialist, and among the possible risks:
Low protein content in the blood.                                                                              
Accumulation of fat on the liver.
Kidney stones are formed. 
The body does not get enough nutrients.                                      


Top tips when following the keto diet for beginners

Here are the most important instructions to start the keto diet right:

Stop eating carbohydrates and sugars.
Be sure to eat nutritious meals filled with essential nutrients for the body.
Avoid getting in and out of the keto system as this leads to high insulin levels.
You can eat ready-made keto diet meals when you don't have enough time to prepare food.
Be sure to have in your meals some kind of meat, chicken or fish with a plate of salad.
Eat healthy oils such as olive oil and coconut oil. [ keto system ]

Can carbohydrates be eaten again?

Yes, it can but you should completely stop eating carbohydrates during the first two or three months, then you can eat small amounts at intervals but you should return again to the keto regime. [ Keto health benefits ]

 Frequently asked questions about the keto system

What is the recommended amount of fat in the keto diet?

In the first weeks, you should eat a large amount of fat until the body reaches ketosis, then the amount can be reduced until you feel

What percentage of protein should be consumed

You should eat appropriate amounts of protein as eating too high amounts leads to increased insulin and reduced ketones, and the upper limit of protein is about 35% of the total calories per day.

keto system

Does the keto system cause bad breath?

Yes, it is a common side effect of increasing the percentage of ketones in the body, and you can overcome it with mouthwash or sugar-free chewing gum.

How to overcome digestion problems with a keto diet

This is a common side effect but it goes away after about 3 or 4 weeks, and if it lasts longer you can eat more vegetables and fibre, as well as magnesium supplements to help improve bowel movement and get rid of constipation.

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