Many people suffer from the problem of being overweight, so they often resort to the keto diet in order to lose weight and enjoy a fit body and ideal weight, knowing that this system depends on reducing carbohydrates, in addition to the fact that there are many types that suit every condition, but it is not preferable for a person to follow it on his own so as not to cause him many complications, so it is preferable to resort to a center specialized in the field of weight loss such as Al Mousa Specialist Center, where integrated medical care and healthy diets are available. For more details about this matter, follow us.

What is the keto diet?

It is a diet followed in order to lose excess weight, which causes a lot of anxiety, stress, and lack of self-confidence for many people, especially since obesity is one of the strongest and most common diseases of our time. 

The system relies on eating limited amounts of carbohydrates, replacing that with a high amount of healthy fats and proteins, in order to stimulate the body to produce ketones, which are one of the most important energy units that the body produces to carry out its vital functions. 

The body resorts to ketones if there is a decrease in the level of sugar in the blood, which the body relies on as the first source of energy production in the body. 

When this happens, the body turns to relying on burning fat to produce energy, which helps in losing weight, in addition to the fact that this is a diet that helps you feel full and has many other benefits. 

This diet is divided into several different types, each of which is determined according to the percentage of fats, proteins, and carbohydrates eaten. 

How does the keto diet work?

It is a healthy diet that relies on reducing carbohydrates and increasing the percentage of fat in meals, while replacing a large amount of them with proteins, which helps the body transform into a state known as ketosis. 

This system works when you eat less than 50 grams of carbohydrates per day, while increasing the amount of fat. 

Note that this is done in accordance with the recommendations of the World Health Organization. In addition, carbohydrates are one of the most important sources of energy for the body and must be consumed on a daily basis within the agreed upon rate. Fruits, vegetables, and dairy products must be eaten in addition to whole grains. 

This diet works by relying on the breakdown of fats and relying on them as the main source of energy instead of carbohydrates. This happens when there is a shortage in their quantity within the body. 

This process produces ketones, which are the main source of energy in the body in this case, and work to provide all the body’s systems with the necessary energy. 

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What are the types of keto diet?

There are several types of keto diet, the most important of which are the following:

First: the cyclical keto diet 

This type depends on the cyclical method of consuming carbohydrates, whereby large amounts of carbohydrates are eaten for some time, approximately two days, and then they move to eating a very low amount for a period of up to approximately 5 days. 

Second: The purposeful keto diet 

This diet is intended for athletes, as it helps them ensure that they eat small amounts of carbohydrates, especially on training days. 

Third: The standard keto diet 

It is one of the types of keto diet that depends on eating large amounts of fat, up to 75% of the value of the meal, while eating carbohydrates at a rate not exceeding “5%”, in addition to eating a moderate level of protein, amounting to approximately “20%”. 

Fourth: The high-protein keto diet 

It is similar to the standard keto diet, but with an increase in the amount of protein, reaching 35% of the meal size, while the percentage of carbohydrates remains constant, meaning it does not exceed 5%, while the percentage of fat reaches 60% of the meal size. 

This type is one of the most common types and has achieved great success among athletes and many people. 

Benefits of the keto diet?

The benefits of the keto diet are many, which is why it is one of the most successful weight loss systems. The most important of these benefits are the following:

• It helps reduce the level of cholesterol and glucose in the blood, in addition to lowering blood pressure. 
• It enhances the feeling of fullness and reduces appetite. 
• It helps reduce epileptic seizures, so it is one of the best diets to follow for epilepsy patients. 
• Maintains cardiovascular health and helps prevent heart disease. 
• Increase the rate of concentration and energy production in the body. 
• Stimulating the fat burning process and increasing the metabolic rate. 
• Reducing the rate of inflammation in the human body. 
• Slowing the progression of Parkinson's disease, and reducing the risk of Alzheimer's disease. 
• Improving the body's sensitivity to insulin, which reduces the appearance of acne. 
• Preventing cancer, as sugar helps the growth of the hormone that this disease feeds on. 
• Improving the conditions of women suffering from polycystic ovary disease. 

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Foods allowed in the keto diet

There is an important list of foods allowed on the keto diet, the most important of which are the following:

• Meat: This includes red meat, poultry, cold cuts, sausage, etc. 
• Vegetables: All types of vegetables, such as lemon, mushrooms, olives, eggplant, tomatoes, zucchini, cucumbers, lettuce, spinach, etc. 
• Seafood: shrimp, tuna, and crab, in addition to salmon, oysters, sardines, mussels, and octopus. 
• Fruits: plums, coconut, in addition to watermelon, peaches, raspberries, strawberries and avocados. 
• Dairy products: yogurt and cheese, cow's milk and cream cheese, as well as whipping cream, feta and mozzarella cheese. 

In conclusion, we emphasize that the keto diet is one of the most recent diets that has achieved impressive results, but the system must not be followed randomly so that it does not negatively affect health. One must follow up with a specialist doctor or a center such as Al Mousa Specialized Center, which provides the best level of health care in various fields, especially obesity treatment, so that the person can enjoy a healthy life away from the physical and psychological damage caused by weight gain. 

Frequently asked questions 

Is keto healthy or not?

This depends on how closely you follow the instructions, as well as applying the system in a healthy way, and it also depends on the person’s general health, as it is beneficial for some people and not beneficial for others. 

How many kilos does keto lose in a month?

This depends on the extent of the person’s adherence to the instructions, but the percentage of weight loss per month may reach approximately 6 kilograms, but in general the amount of loss ranges from 4 to 8 kilograms per month. 

When do keto results start to appear?

The results of keto begin to appear from the first days of following the diet, but usually appear clearly after about two weeks from the date of following keto, taking into account individual differences between people. 

Sources 

Should you try the keto diet? – health.harvard

What’s a Ketogenic Diet? – webmd