A keto diet can be defined as a diet that is high in fat, low in carbohydrates, and low to moderate in protein.

  Recent studies have shown the benefits of the keto diet on many levels, as it aims to make the body work as a fat burning machine, forcing it to use it to generate energy, instead of glucose available in carbohydrates. The percentage of fat in this diet is about 90%, of the daily calories.

  You can now consult the best nutrition experts on the Ask website, and choose the right diet plan for you, by booking an online session at an affordable price, with multiple payment options that suit everyone.

First: How does the keto diet work?

  This diet is based on the body entering a state of ketosis, obtaining less than 50 grams of carbohydrates per day. The body is forced to rely on fat more than sugar; To get energy, this process is called ketogenesis.

  You shouldn't eat all of the 20 grams of carbs from the bread, as that will lead to a significant increase in insulin. And you can get the same amount by eating a large plate of salad, as it contains minerals, vitamins and nutrients, in addition to a small percentage of carp.

Second: the benefits of the keto diet:

Naturally reduce your calorie intake.

Consume saturated whole foods and reduce appetite-stimulating processed foods.

Improving various biomarkers associated with diabetes and heart disease.

Increase energy level.

Improve the level of the brain.

Reduce the feeling of hunger.

Get rid of gastroesophageal reflux disease and acidity.

Third: Disadvantages of the keto diet:

Weight gain if you take too many portion sizes.

The process of losing weight takes a long time.

While keto is safe for most people, it's still best to talk to your doctor, before starting a keto diet.

Fourth: Keto diet for beginners for a week:

First day

Breakfast: 2 fried eggs with butter, and a vegetable dish.

Lunch: grilled chicken breast in the oven, eggplant slices and zucchini.

Snack: 4 peanuts, and a cup of mint tea with stevia sugar added.

Dinner: a plate of salad stuffed with green leaves, two tablespoons of yogurt, thyme and olive oil.

the second day

Breakfast: an omelette with meat and cheese, with a plate of vegetables.

Lunch: 3 slices of red meat, with cheese and vegetables.

Snack: 4 strawberries with full fat cream.

Dinner: 2 eggs, with steak, and a salad.

the third day

Breakfast: 3 eggs with onions and one tomato, with 4 tablespoons of milk and olive oil.

Yogurt can be eaten with lettuce or cucumber slices.

Lunch: Oven grilled chicken breast topped with broccoli, cheddar cheese, and a salad.

Snack: A piece of dark chocolate, melted with a little cream and stevia sugar.

Dinner: Greek salad with chicken.

the fourth day

Breakfast: Banana cocktail and yogurt.

Lunch: steamed vegetables, a cup of meat broth, and a vegetable dish.

Snack: 4 raw almonds.

Dinner: vegetable soup with chicken, and 2 tablespoons of cream.

The fifth day

Breakfast: scrambled eggs with avocado, peppers and onions.

Lunch: fish marinated in the oven, and a vegetable dish.

Snack: cappuccino with whipped cream and stevia sugar.

Dinner: a burger with a boiled egg salad, and a little olive oil.

the sixth day

Breakfast: Sugar-free yogurt with peanut butter and cream.

Lunch: Beef cooked in olive oil, and a vegetable dish.

Snack: sunflower seeds, with a cup of tea sweetened with stevia sugar.

Dinner: 3 eggs with vegetables, and feta cheese.

the seventh day

Breakfast: an omelette with beef and cheddar cheese, with a vegetable platter.

Lunch: chicken salad with olive oil and feta cheese.

Snack: 3 strawberries, with sugar-free peanut butter.

Dinner: tuna fish with a vegetable dish.

You can now consult the best nutrition experts about all the details related to the keto diet, by booking an online session at prices that suit everyone, click here to book the session.