Health

Your complete guide to the Keto 2022 diet Weekly food program

 Your complete guide to the Keto 2022 diet Weekly food program

keto diet

Do you want a keto diet recipe to lose more than 10 kilos per week?

Don’t worry, today I will give you my secret recipe for this

Are you ready to lose weight today?

Warning: This system is only suitable for healthy people (please check with your doctor before starting)

A ketogenic diet typically limits carbohydrates by 20-50 grams per day, so if you are interested in the ketogenic diet and need to know more, stay tuned.


What is the keto diet and its basics?

The keto diet is a diet that focuses on foods that give plenitude of healthy fats, acceptable quantities of protein and veritably many carbohydrates. The thing is to get further calories from fat than from carbohydrates.

The diet depletes the body’s sugar stores. As a result, it begins to break down fats for energy. This results in the product of motes called ketones, which the body uses as energy.Weight loss can occur when the body burns fat.


What are the appropriate foods to eat on the keto diet?

The keto diet offers you a wide variety of foods, which may not be allowed on most other diets, including the following:

1. Seafood

Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, but are virtually carbohydrate-free. It is possible to include shellfish in a ketogenic diet, but it is important to consider these carbs when trying to stay within a narrow range.

Here are the carbohydrates in 3.5 servings (100 grams) of some popular types of shellfish

 

  • Oysters: 4 g
  • Mussels: 4 g
  • Octopus: 4 grams
  • Squid: 3 grams

2. Low-carb vegetables

Non-starchy vegetables are low in calories and carbohydrates while being high in many nutrients such as vitamin C and minerals.

Vegetables and other plants contain fiber that your body doesn’t digest and absorb like other carbs, as well as antioxidants that help protect against free radicals.

List of keto vegetables :

  • asparagus
  • Avocado
  • Broccoli
  • cabbage
  • cauliflower
  • Cucumber
  • Green beans
  • Eggplant
  • cabbage
  • salad
  • olive
  • green pepper
  • spinach
  • tomatoes
  • zucchini

3. Cheese

There are hundreds of types of cheese, most of which are very low in carbohydrates and high in fat, making them very suitable for a ketogenic diet.

List of Keto cheeses:

 

  • Blue cheese
  • Cottage cheese
  • Cheddar
  • code
  • Jack Colby
  • Fresh Cheese
  • Vita
  • Goat cheese
  • halloumi
  • Havarti
  • Limburger
  • mozzarella
  • Monster
  • parmesan
  • pepperbox
  • Provalon


4. Avocado

Avocados are incredibly healthy, as 100 grams, or about half of an average avocado, contains 9 grams of carbohydrates.

Avocados are rich in vitamins and minerals, including potassium, an important mineral that many people may not get enough of.


5. Meat and poultry

Meat and poultry are staples of the ketogenic diet and are an excellent source of high-quality protein, which has been shown to help maintain muscle mass during a low-carb diet.program.


What drinks can be consumed on the keto diet?

You’ll be surprised at the list of drinks that can be consumed on the keto diet, which generally doesn’t take away from your best daily drinks, but you should avoid carbohydrate-rich drinks just like food.

The consumption of sugary drinks in general is also associated with the occurrence of many health problems, ranging from obesity to an increased risk of many chronic diseases such as diabetes.Fortunately, there are many sugar-free drinks that can be a good friend for followers of the keto diet, and we mention the most important of them:


1. water

The first choice agreed in all internationally recognized diets, where the consumption of a large amount of water throughout the day, keeps the body hydrated and feels fuller longer.


2. Flavored water

Putting pieces of cucumber, lemon, mint leaves or fruit in water and eating it throughout the day is one of the best drinks to help you in the keto diet, as an alternative to carbonated drinks.


3. Unsweetened coffee and tea

Hot beverages, such as coffee and tea, without sugar or sweeteners in general, are some of the good keto diet drinks.


4. Herbal drinks

Anise, mint, green tea, boiled parsley and other herbs that do not contain high levels of carbohydrates are very suitable for the keto diet and can be consumed in abundance throughout the day, as they are also free of supplements. calories.


Sample Weekly Keto Diet Plan

A proper or near-ideal form of the keto diet contains less than 50 grams of carbohydrates per day, and if you are looking for a weekly keto diet, follow these lines:


Sunday 

Breakfast: Fried eggs in 2 tablespoons of butter – tomato pieces and lettuce leaves.

Lunch: 2 slices of cooked meat with cheese, mushrooms, avocado and lettuce.

Dinner: one slice of fish cooked in olive oil – one cup of spinach cooked in coconut oil.


Monday

Breakfast: a bowl of mushroom omelette.

Lunch: a slice of tuna with water or olive oil with pieces of tomato and lettuce on top.

Dinner: a piece of grilled chicken meat with lettuce leaves on top.


Tuesday

Breakfast: a boiled egg and two tablespoons of whole labneh with a bell pepper.

Lunch: one piece of grilled chicken – one cup of high fat, low carb Greek yogurt with some nuts and one cup of green salad

Dinner: one piece of grilled salmon – one cup of spinach cooked in coconut oil with one cup of green salad.


Wednesday

Breakfast: one cup of high-fat, low-carb Greek yogurt or 3 tablespoons of high-fat Labneh with some almonds.

Lunch: a slice of tuna in olive oil or water – an avocado.

Dinner: a plate of mutton or camel liver cooked in olive oil with onions, peppers, salt and spices, with a cup of green salad.


Thursday

Breakfast: a boiled egg with an avocado.

Lunch: a piece of grilled chicken meat with a plate of vegetable salad containing “lettuce leaves with cucumbers, tomatoes, green olives with parsley, lemon juice and garlic puree with a pinch of salt and pepper.”

Dinner: grilled meatballs with parsley and a cup of green salad.


Friday

Breakfast: Chunks of cauliflower or tomato with a piece of cheese and an avocado.

Lunch: Two slices of salmon, cooked in olive oil, with cucumbers and tomatoes.

Dinner: Several minced meatballs, two tablespoons of whole labneh and a cup of green salad.


Saturday 

Breakfast: a cup of coconut milk with some nuts.

Lunch: a bowl of cooked zucchini stuffed with meat cooked in butter, onions and parsley.

Dinner: a piece of chicken meat cooked in coconut oil with some spices and a cup of green salad.


What are the benefits of the keto diet?

In the following lines, we explain the benefits of the keto diet on the human body


1. Supports weight loss

The ketogenic diet can help promote weight loss in several ways, including increasing metabolism and reducing appetite.


Ketogenic diets consist of foods that make you feel full and can reduce hunger-stimulating hormones. For these reasons, a keto diet can reduce appetite and promote weight loss.


2. Acne Treatment

Acne can be caused by a variety of factors, including diet and blood sugar levels in some people. A diet high in processed and refined carbohydrates can alter the balance of gut bacteria and cause a significant rise and fall in blood sugar levels, which can have a negative effect on skin health.


3. Reduce the risk of certain types of cancer

Researchers have examined the effects of the keto diet to help prevent or even treat certain types of cancer, and the study found that the ketogenic diet can be a complementary therapy with chemotherapy and radiation therapy in people with certain cancers because it causes oxidative stress. There are more cancer cells than normal cells, causing them to die.


4. Improved heart health

When a person is on a keto diet, it is important to choose healthy foods. There is some evidence that eating healthy fats, such as avocados, can help improve heart health by reducing cholesterol.


Are there any side effects or harm to the Keto diet?

The keto diet can have a range of health benefits, however, continuing to follow it long-term can have a negative impact on health, including increasing the risk of the following health problems:

  • Kidney stones
  • Increased protein in the blood
  • Mineral and vitamin deficiency
  • Accumulation of fat in the liver

The keto diet can cause harmful side effects that many people know as keto flu. These harmful effects can include:

  • Constipation
  • fatigue
  • hypoglycemia
  • nausea
  • vomiting
  • headache
  • Inability to exercise

These symptoms are especially common at the beginning of the diet as the body adjusts to the new energy source.

The keto diet should be avoided by some people, including:

  • People with diabetes who depend on insulin
  • People with eating disorders
  • People with kidney disease or pancreatitis
  • Women during pregnancy and breastfeeding
  • People who take a type of medication called sodium-glucose transporter 2 (SGLT2) inhibitors for type 2 diabetes should not follow the keto diet because this medication increases the risk of diabetic ketoacidosis, a serious condition that increases acidity in the blood.

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