keto diet

keto diet

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keto diet | Weight loss systems vary, and one of the most famous of these systems is the keto diet, what is allowed and prohibited in the keto diet, and what is the best keto diet schedule that can be applied in order to lose excess weight.

The keto diet is one of the most common diets and is often a topic of discussion among nutrition experts. In this article from health beauty website , we will learn about the keto diet and healthy meals suitable for it in addition to keto fruits and keto diet vegetables and foods prohibited in the keto diet.

 

What is the keto diet?
The keto diet or ketogenic diet is one of the most popular diets, which is a low-carb, high-fat, medium-protein diet that is used to lose weight.

• Keto plays a role in the process of depleting the body’s reserves of sugar, so the body will resort to burning fat in order to obtain energy.
• This can result in weight loss, so some consider the keto diet to be one of the smartest.
• Keto was originally intended for those who suffer from excessive electrical charges in the brain.
• People with epilepsy benefit from a ketogenic diet.
• Studies have proven that the lower a person’s consumption of carbohydrates, the lower the electrical charges and oscillations in the brain, which in turn lead to epilepsy.
• Speaking of nutrients, fats make up 75% of the system, protein 20% and carbohydrates 5%.

 

Fruits and vegetables allowed on the keto diet:

As for the fruits that are allowed to be eaten while you are on the keto diet, they include:

Fruits allowed on the keto diet:

The most popular fruits allowed on the keto diet:

• Avocado, which is characterized by being low in calories.
• And the tomato fruit (it may sound strange, but tomatoes are classified as a fruit) is a fruit that is not rich in fat and has a role in preventing the risk of heart disease.
• Strawberries and watermelon are also allowed on the keto diet.
• But it is recommended to eat them in moderation so that the person does not exceed the amount of carbohydrates allowed for him per day.
• Every 100 grams of strawberries contains five and a half grams of carbohydrates and every 100 grams of watermelon contains seven and a half grams of carbohydrates.
• Blueberries are also allowed, but highly discouraged. Because it contains high levels of carbohydrates.
• Blackberries and raspberries are also allowed on the keto diet.
• The last fruit is the kiwi fruit, which we do not recommend eating in abundance; Because it contains high levels of carbohydrates.

Vegetables allowed on the keto diet:

As for the vegetables allowed on the keto diet, they are many, the most famous of which are:

• broccoli
• bell pepper
• In addition to mushrooms.
• onions .
• Cauliflower .
• As well as the option.
• and tomatoes.
• Cabbage.
• eggplant;

Furthermore, some leafy greens like watercress and lettuce are allowed on the keto diet.

 

Forbidden foods on the keto diet:

Since we mentioned the fruits and vegetables that are allowed in keto, let’s learn about the foods that are prohibited in this system. The foods prohibited on the keto diet are many, including:

• Grains such as bulgur, quinoa, rice, barley and oats.
• Including what falls under the framework of carbohydrates such as pasta, bread, flour and popcorn.
• Legumes such as lentils and chickpeas.
• In addition to some types of fruits such as grapes, cherries and lemons.

Before eating anything while you are following the keto diet, we recommend that you look at all the nutritional values ​​of the food and see if its values ​​are compatible with the keto diet or not.

 

Keto schedule:

The most important thing for anyone who wants to implement a low-carb keto diet is to find an appropriate schedule to walk on, and below we present to you a weekly schedule for the keto diet:

Saturday:

• Breakfast is cauliflower with cheese and avocado.
• Lunch is a salmon burger.
• Dinner is noodles with meat, zucchini and Parmesan cheese.

Second day of the week, Sunday:

• Breakfast is coconut milk plus chia pudding with walnuts and coconut.
• While lunch is a cup of vegetable salad in addition to a boiled egg, as well as avocado, turkey and cheese.
• For dinner, we rely on coconut chicken curry.

For Monday:

• Breakfast consists of two eggs fried in butter, plus vegetables.
• On Monday, lunch is a burger with cheese, avocado and mushrooms.
• For dinner, we have steaks with green beans cooked in coconut oil.

Tuesday:

• For breakfast we rely on a mushroom omelette.
• For lunch, we rely on tuna salad with tomatoes and leeks with vegetables.
• While we depend for dinner on grilled chicken with cream sauce and broccoli.

But on Wednesday:

• Breakfast consists of sweet peppers stuffed with eggs and cheese.
• Lunch is a salad with boiled eggs, cheese, avocado and turkey.
• For dinner, we focus on grilled salmon with fried spinach in coconut oil.

Thursday:

• Breakfast is full-fat yogurt.
• Lunch is a steak with avocado, cheese and salsa.
• While dinner is steak with broccoli.

on Friday:

• For breakfast, we rely on avocado and boiled eggs.
• For lunch, we have a Caesar salad with chicken.
• As for dinner, it consists of steaks with vegetables.

 

Keto meals:

When a person follows any diet, the meals they must follow are often the cause of a person’s aversion to the diet, so here are three delicious meals that can be eaten while you are on the keto diet:

Chicken and vegetable meal:

The first meal that we will mention is the chicken meal with vegetables:

• All you have to do is bring 1 kilo of boneless, skinless chicken with 2 cubes of red pepper and 2 cubes of yellow pepper.
• Three slices of carrots, two diced red onions, half a broccoli and two tablespoons of olive oil .
• In addition to one tablespoon of sesame oil , two tablespoons of olive oil and two tablespoons of honey , as well as salt and black pepper as desired.
• After collecting all the previous ingredients, you throw them in the bowl and mix them well and then put the mixture in a tray.
• Taking into account that it is not sticky, then we insert it to the middle rack of the oven and leave it for an hour at 180 degrees.
• After the meal is settled, sprinkle parsley on it and then enjoy the delicious taste.

Beef Taco Meal:

The second meal we will serve you is the meat taco meal:

• All you have to do is bring a kilo of red meat and a grain of hot pepper.
• In addition to a spoonful of cumin and half a cup of chicken broth, as well as a sprinkle of chopped thyme, finished with five cloves of garlic , a white onion, lemon juice and tortilla bread.
• You put all the ingredients and mix them well in a casserole and then cover it with foil and then we put it in the oven that we have preheated on the middle rack and leave it for a full hour at 180 degrees.
• After you get the dish, cut the meat into pieces and then put the pieces in the tortilla with your available vegetables and enjoy the delicious taste.

Zucchini boats with chicken and yogurt meal:

The third and final meal that we will offer you is the zucchini boats meal with chicken and yogurt :

Ingredients for Zucchini and Yogurt Boat Meal:

• All you have to do is bring three zucchini with a chicken breast that we have cut into small pieces.
• In addition to half a chopped bell pepper, half a teaspoon of curry, and the same amount of various spices, and the same amount of oregano spices.
• Salt You can use half a teaspoon or less or more (depending on your preference).
• Finish with water as much as a cup of coffee, mozzarella cheese to taste and a tablespoon of soy sauce.

How to prepare:

• For preparation, we cut each zucchini into two parts, empty it from the inside, and then arrange the six hollowed out pieces in an oiled tray.
• The second step is to saute the onions in a little oil until they wilt, then add the bell peppers and stir them together.
• Then we add to the above the chicken breast with various spices, half a spoonful of curry, oregano spices and a pinch of salt, and we stir everything we collected in the bowl.
• Then we bring what we extracted from the zucchini pieces and add them to the above and we stir everything that has gathered up to this moment in the bowl.
• We add the pot of water that we have determined and leave everything we have collected in the bowl and we cover it to the point of maturity and until it dries completely from the water.
• After that we remove the lid and add the tablespoon of soy sauce and mix it with all of the above well until it mixes and then turn off the heat.
• Then we add the filling in the six zucchini boats, add mozzarella cheese and a pinch of oregano spices, and add the oiled tray to the oven on a moderate heat.
• In order to grill the boats from the bottom and brown the mozzarella from the top, we leave it for a third of an hour and then we take the tray out of the oven and enjoy the delicious taste.

 

At the end of the keto diet article:

In the keto diet article, we learned how to prepare 3 meals for the keto diet, in addition to a week schedule of the keto diet in detail, and we also learned about the foods, vegetables and fruits that are allowed and prohibited in the keto diet.

If you have questions about the keto diet, you can write them in the comments so that the specialized medical team can answer them.