The ketogenic (keto) diet is a high-fat, low-carbohydrate diet plan that is renowned for its potential benefits for weight loss and overall health Here are the main features of the keto diet: 10% Ketosis :
The goal is to enter a state of inner ketosis, where the body burns fat for fuel rather than carbohydrates.
Ketosis occurs by drastically reducing carbohydrate intake, forcing the body to use fat as a primary source of energy.
Edible foods are fats and oils: Olive oil, coconut oil, butter, avocado oil Protein: meat, poultry, fish, eggs Low carb vegetables: greens, broccoli, cauliflower, zucchini Dairy products: cheese, heavy cream, fatty yogurt Nuts and seeds: almonds, walnuts :, Chia seeds Beverages:
Water, coffee, tea (without sugar) Sugary foods to avoid Foods: Sodas, fruit juices, sweets, cakes Cereals and starch:
Bread, pasta, rice, cereal High-carb fruits:
Bananas, apples, pumpkin seeds: Beans , corn, chickpeas Unhealthy fats: Processed vegetable oils, mayonnaise Alcohol:
Beer, sugar concoctions in Potential benefits Weight loss: Many individuals lose significant weight by using fat for energy. Blood sugar control:
Can help stabilize blood sugar levels and improve insulin sensitivity. Mental clarity: Some report better concentration and cognitive function. Energy levels:
Consistent energy without the accidents associated with a high-carb diet.
Potential risks: Nutrient deficiencies: Because of its restrictive nature, essential nutrients may become deficient. Keto Flu:
Early side effects from headaches, fatigue and nausea as the body adjusts to ketosis. Digestive issues: Changes in digestion result from changes in fiber consumption. Long-term c
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