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Ketogenic Diet: All You Should Know About It

Ketogenic Diet: All You Should Know About It

A diet known as ketogenic has spread recently after it was tested to ensure the effectiveness of this system in losing weight.

Ketogenic Diet: All You Should Know About It

The ketogenic system mainly depends on reducing or completely preventing the amount of carbohydrates and sugars, so it relies on eating proteins and fats only. Following the ketogenic system does not enter the body with carbohydrates, and therefore the body searches for another source of energy, so it consumes the fats stored in the body and thus the fat is burned and lost quickly.

Tips before starting a ketogenic diet

As we mentioned that the ketogenic system is used to not eating carbohydrates completely during the day or eating less than 50 grams of grilled during the day, which is a very small percentage, so it is possible that this system affects the body, before starting to follow this system, all necessary analyzes and checks must be done to make sure Since there are no health problems that prevent starting this system, it is preferable to consult a nutritionist to make sure that this system is suitable for the two types of our bodies.

Allowed and forbidden foods in the ketogenic system

This system relies on foods that contain proteins and fats only, and we will provide you with a list of the most important foods permitted and prohibited in the ketogenic system:

Foods allowed to be included in the ketogenic system

White and red meat, fatty fish such as salmon and tuna, all kinds of nuts without roasting, natural ghee and not vegetable, cheese of various kinds, some types of vegetables such as onions, garlic and green vegetables and these are the most important foods that can be relied upon when following this diet.

Foods that are not included in the ketogenic system

Rice, pasta and bread are among the first foods that are prohibited in this diet because they contain a high percentage of starches, legumes of various kinds, fruits of various kinds except strawberries, all kinds of spices can only use table salt and very small quantities of black pepper, some types of vegetables such as potatoes and potatoes, all The types of foods that are sold in stores as diet foods, white sugar and all kinds of sweets. It is not allowed to drink any kind of drinks in this system except water, tea and coffee without sugar, and juices and fruits are not allowed because fruits contain a percentage of sugar.

An example of a ketogenic diet for a week

First day

Breakfast: 2 eggs and a cup of sugar-free tea

Lunch: half a grilled chicken and a plate of soup

Dinner: any type of cheese and a cup of yogurt


the second day

Breakfast: any type of cheese + a cup of coffee without sugar.

Lunch: salmon + a plate of salad consisting of cucumber, tomato and onion.

Dinner: 2 boiled eggs and a piece of cottage cheese


the third day

Repeat the same meals on the first day.


the fourth day

Breakfast: a piece of cottage cheese + tea without sugar.

Lunch: 150 grams of red meat and a plate of cucumber, tomato and onion.

Dinner: 2 eggs and a plate of cucumber, tomato, and onion.


The fifth day

Repeat the same meals on the second day.


The sixth and seventh day

Breakfast: a piece of cottage cheese + an egg

Lunch: half a grilled chicken + boiled zucchini

Dinner: a cup of yogurt + a piece of cheese of any kind.

The benefits and harms of the ketogenic diet

The ketogenic diet is very useful for people who suffer from diabetes, it gives the body energy and activity due to the presence of fats in it, helps to satiate for a longer period because it contains fats, helps to lose more than other systems, helps to reduce acne, which carbohydrates are the main reason for. It helps to reduce cholesterol in the blood and is good for the heart as it helps to reduce blood pressure. It is useful for cancer diseases, as insulin helps the activity of cancer cells more and blocking sugars helps to reduce the activity of cancer cells.

Among the most important disadvantages of the ketogenic diet are colon pain, a feeling of bloating and indigestion, constipation, harmful to kidney patients, hypoglycemia, feeling tired and deprived of the body, especially when continuing for long periods.