What you need to know about chickpeas, their benefits and the way to cook them

 Many people seek to get the perfect and slender body, and that is why many slimming systems have appeared. In this article, we will learn about everything related to the keto system for beginners, the forbidden and permitted keto diet, in addition to the keto system for a week to serve as a comprehensive guide to starting your first step in the journey of losing weight.

What is the keto diet?

The keto diet for beginners depends on reducing carbohydrates and eating fat in large amounts, which makes the body in a state called ketosis, meaning that it is highly sensitive to burning fat and producing energy, in other words, the keto diet converts the metabolism process from carbohydrates to fats, so it lowers the level of sugar significantly in the blood.

When does the body reach ketosis?

Ketosis is a state in which the body begins to burn fats instead of carbohydrates, and this occurs when you limit your consumption of carbohydrates to an amount of 20 to 50 grams per day.

On the other hand, the proportion of protein must also be reduced, as it can turn into glucose when eaten in large quantities. The extent to which the body has entered the ketosis state can be easily detected by conducting blood or urine analyses that show an increase in the proportion of ketones, as well as some breathing tests that can be An indicator of ketosis, there are some symptoms that indicate an increase in ketones in the body, including:

Increased feeling of thirst
Dry mouth
frequent urination
decreased appetite

Health benefits of the keto diet

There are many health benefits of the keto diet, especially with diseases related to insulin levels or the metabolic rate in the body. Among these benefits are the following:

Getting rid of insulin resistance in the body and thus has a role in treating type 2 diabetes patients
Improving the level of fats and cholesterol in the blood, as well as controlling the level of blood pressure, which reduces the chances of heart disease
Reduces symptoms of Alzheimer's disease
It has a role in the treatment of polycystic ovaries
Reducing epileptic seizures, especially in children
Colon and intestinal disease treatment
Get rid of acidity and Gerd

It has a role in the treatment of neurological diseases such as migraines, multiple sclerosis, and Parkinson's disease
Reducing insulin levels helps prevent acne breakouts
Improve sleep quality and increase energy in the body

What's forbidden in the keto scheme?

The number of carbohydrates in food should be reduced and here are the most important prohibitions of the keto diet

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

Foods allowed on a keto diet

Here are now the top foods to eat at the beginner's keto diet table and include:

Municipal or organic eggs.
Red meat.
Poultry.
Fish Salmon and mackerel are preferred to increase their fat percentage.
Full-fat dairy products.
Nuts and seeds such as hazelnuts, almonds, flaxseeds, and peanuts.
Healthy fats such as olive oil, coconut oil, and sesame oil.
Avocado.
Low-carb vegetables such as tomatoes and broccoli.
cream and butter.
Healthy spices.

Full keto regimen in a week

Below we will explain the keto diet in detail for beginners for a whole week, and the type of food that can be changed according to the needs of each individual, the keto slimming diet includes a low carbohydrate content of no more than 50 grams per day.

Here's a keto diet schedule in detail for a week and of course you can repeat it.

Saturday

Breakfast: 3 fried eggs with sliced cheddar cheese and green salad

Lunch: Spiced chicken thighs with cooked cream, zucchini slices, and eggplants, with a large plate of green salad.

Dinner: a large green salad dish with feta cheese added to it or brick and thyme olive oil.

Snacks: peanuts and mint tea.

Sunday

Breakfast: A can of tuna cooked with onions, peppers, butter, a green salad with white cheese pieces, and olive oil.

Lunch: Vegetables cooked with butter or ghee with meat and a green salad with olive oil added to it.

Dinner: Pizza with eggs and mozzarella cheese, olive oil, and tomatoes.

Snacks: 3 strawberries and add full-fat cream to them. 

Monday

Breakfast: 3 buttered eggs with vegetables to taste, cheese with olive oil, and slices of cucumbers and lettuce.

Lunch: Beef burger with mushrooms, cheddar cheese, avocados, and green salad. 

Dinner: meatballs stuffed with cheddar cheese and vegetables. 

Snacks: 85% dark chocolate piece melted with cream and a little butter can be added.

Tuesday 

Breakfast: Pudding made from chia seed milk and add coconut and peanuts to it. 

Lunch: Shrimp salad and add olive oil and avocado.

Dinner: Vegetable soup with chicken and cooking cream with a green salad.

Snacks: a little nuts. 

Wednesday

Mycosis: Liver, cooked with vegetables and green salad. 

Lunch: salmon with a green salad and olive oil.

Dinner: Boiled egg salad with cheese pieces and olive oil added to it.

Snacks: Cappuccino with whipping cream added to it coconut oil and a little butter.

Thursday
Breakfast: 3 buttered fried eggs with smoked turkey slices and grilled halloumi cheese.

Lunch: Okra casserole with meat with a green salad.

Dinner: 3 eggs with onions, tomatoes, and broccoli.

Snacks: a little nuts, sunflower seeds.

Friday
Mycosis: Full-fat yogurt with peanut butter.

Lunch: Chicken tray with broccoli, cooking cream, and green salad.

Dinner: Grilled cauliflower with green salad and cheese pieces.

Snacks: strawberries or blackberries with peanut butter.

When will the results of the keto diet appear for beginners?

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

In the first month of following the keto slimming regimen, you can notice weight loss more clearly, as the percentage of weight loss ranges from 2 to 8 kilograms, and after the third month and adherence to the diet you can lose between 10 to 20 kilograms.

Keto Diet Damage

There may be some damage to the keto regimen so you should follow this diet with a specialist, and among the possible risks are:

Low protein in the blood.
Accumulation of fat in the liver.
They form stones in the kidneys.
The body does not get enough nutrients.

Top Tips When Following a Keto Diet for Beginners

Here are the top instructions for starting the keto diet correctly:

Stop eating carbohydrates and sugars.
Be sure to eat nutritious meals that are full of essential nutrients for the body.
Avoid entering and exiting the keto regimen as this leads to high insulin content.

Frequently Asked Questions About the Keto System

Can carbohydrates be eaten again?

Yes, it can but you should completely stop eating carbohydrates within the first two or three months, then small amounts can be eaten at intervals but you should return again to the keto regimen.

How much fat is recommended on a keto diet?

In the first weeks, you should eat a large amount of fat until the body reaches the ketone state, then the amount can be reduced until you feel full.
You can eat ready-made keto diet meals when you don't have time to prepare food.
Make sure your meals have some kind of meat, chicken, or fish to a plate of salad.
Eat healthy oils such as olive oil and coconut oil.

What percentage of protein should I eat?

Adequate amounts of protein should be eaten as eating too high amounts leads to an increase in insulin and a decrease in ketones, and the upper limit of protein is about 35% of the total calories per day.

Does the keto diet cause bad breath?

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

How to overcome digestion problems with the keto regimen?

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 fiber, as well as magnesium supplements that help improve bowel movement and get rid of constipation.

How to overcome digestion problems with the keto regimen?

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 fiber, as well as magnesium supplements that help improve bowel movement and get rid of constipation.