The Keto Diet: A Comprehensive Guide For Beginners

The ketogenic diet, or keto diet Dubai, is a high-fat, low-carbohydrate diet that has gained popularity recently due to its potential for weight loss and other health benefits. In this comprehensive guide, we will explore the keto diet basics, how it works, and what to eat and avoid when following it.

What is the keto diet?

The ketogenic diet is a diet that is high in fat, moderate in protein, and low in carbohydrates. The goal of the diet is to shift your body into a state of ketosis, in which your body burns fat for energy instead of carbohydrates.

How does the keto diet work?

When you consume carbohydrates, your body breaks them down into glucose, used as energy. However, when you restrict your carbohydrate intake, your body will use fat as its primary fuel source. When this happens, your liver produces ketones, which are used for energy instead of glucose.

What to eat on the keto diet:

The keto diet involves consuming high amounts of healthy fats, moderate amounts of protein, and very few carbohydrates. Here are some examples of foods that are allowed on the keto diet:

• Healthy fats: Olive oil, coconut oil, avocado, nuts, seeds, butter, and cheese.
• Protein: Meat, poultry, fish, eggs, and plant-based protein sources such as tofu and tempeh.
• Vegetables: Non-starchy vegetables such as leafy greens, broccoli, cauliflower, and zucchini.
• Dairy: High-fat dairy products such as cream, cheese, and butter.
• Beverages: Water, unsweetened tea and coffee, and bone broth.

What to avoid on the keto diet:

Several foods should be avoided on the keto diet, including:

• Sugary foods and drinks: Soda, fruit juice, candy, and other sweets.
• Grains and starches: Bread, pasta, rice, and other grains.
• Fruit: Most fruits are high in carbohydrates and should be avoided on the keto diet.
• Legumes: Beans, lentils, and chickpeas are high in carbohydrates and should be limited to the keto diet.
• Processed foods: Processed foods such as chips, crackers, and other snacks are often high in carbohydrates and should be avoided.

Potential benefits of the keto diet:

• Weight loss: The keto diet can be an effective way to lose weight, as it can help to reduce appetite and increase feelings of fullness.
• Improved blood sugar control: The keto diet may be beneficial for people with type 2 diabetes or prediabetes, as it can help to improve blood sugar control.
• Reduced inflammation: The keto diet may help to reduce inflammation in the body, which is linked to several chronic diseases.