What is the keto diet?
The keto diet is a low-carb, high-fat diet with the addition of moderate protein, meaning that it depends on significantly reducing carbohydrates in the body and increasing healthy fats, so the body's energy source automatically shifts from carbohydrates to fats, and it begins to burn fats instead of glucose to obtain energy, and this process is called "ketosis."
How to follow the keto diet?
The body's daily calories are divided into:
· 5% to 10% of carbohydrates such as low-carb vegetables.
· 70% to 80% of healthy fats such as natural oils and nuts.
· From 20% to 25% protein, such as beef and lamb.
What foods are suitable for the keto diet ?
Low- carb vegetables : such as spinach, lettuce, zucchini, cauliflower, and broccoli.
Nuts : such as almonds, hazelnuts, and pistachios. You can have just 25 grams as a snack daily .
Protein : red meat such as beef, lamb, and fish .
Dairy and cheese : Full-fat dairy and cheese without added sugars.
Drinks : Tea and coffee without added sugar .
Healthy fats : oils such as (coconut oil, olive oil, avocado oil, and hazelnut oil).
What foods are prohibited in the keto diet?
Sugars : All types of juices and drinks that contain a percentage of white sugar, in addition to sweets .
· Legumes : These include peas, beans, lentils, chickpeas, and other legumes.
· Grains : These include wheat, rice, pasta, and grains that contain high levels of sugars and carbohydrates.
Vegetables : including potatoes , sweet potatoes, carrots, etc.
· Other unhealthy fats : such as canned foods, ready-made seasonings, and artificial flavors.
What are the benefits of the keto diet?
· Treating neurological diseases: such as epilepsy, studies have proven the ability of the keto diet to reduce epileptic seizures.
· Treating various diseases: such as heart and arterial diseases, and improving blood sugar levels.
· Weight loss: It burns fat as a primary source of energy, while reducing appetite and the feeling of satiety.
· Brain Power Source: Improves mental function and focus while enhancing brain health.
· Balanced lipid levels: As a result of lower levels of triglycerides and bad cholesterol (LDL) in the body, and increased levels of good cholesterol (HDL).
· Reducing inflammation: It reduces the incidence of inflammation in the body, such as joint inflammation.
· Improving blood pressure levels: It helps reduce blood pressure, which contributes to improving cardiovascular health. It is believed that reducing carbohydrates can lead to improving the balance of fluids and salts in the body, which contributes to lowering blood pressure.
· Improving mood: Studies have shown that the keto diet plays a major role in improving mood and reducing stress by improving energy levels in the brain.
· Improving insulin levels: The keto diet contributes to hormonal balance in the body, improving insulin response.
Side effects of the keto diet
Keto flu : Some people may experience symptoms such as headaches, fatigue, nausea, and cramps during the first few days of starting the diet. These symptoms usually go away after adapting to keto.
· Nutrient deficiency : Due to the restriction of many foods, there may be a deficiency in some vitamins and minerals such as fiber and vitamin C.
Constipation : due to lack of fiber - rich foods in the diet.
How to get rid of these symptoms
Start this system simply, do not make a sudden transition to the body until the body begins to adapt to this system, then apply it more deeply.
Important information about the keto diet
The keto diet may not be suitable for all bodies, especially those with diseases such as (liver, kidney), so it is necessary to consult a doctor before starting it.
The role of the student farm in the keto diet
· The presence of a specialized bakery for producing almond bread and keto coconut bread.
· Availability of a special section containing a mix of products suitable for the keto diet.
· The availability of a mix of organic products that support this system by providing foods free of chemicals and pesticides, which enhances general health and improves digestion.
· Availability of a mix of gluten-free products .
· Availability of a mix of sugar-free products .
Learn about keto products now at Talabiya Farm online store, or visit us at our accredited branches in Riyadh and learn about a different mix of keto products.
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