In This article we will give all the that you need to consome in keto food and note be lost in you diet : 




What is the keto diet?

 The ketogenic diet, commonly known as the keto diet, is a diet that is high in healthy fats, moderate in protein, and low in carbohydrates. The diet is based on the idea that when you reduce your intake of simple carbohydrates and/or sugar to less than 30-50 grams per day for more than a few days, the body begins to convert fats into ketones, which are then used by the body for energy.  Personally, I recommend eating plenty of green leafy vegetables while on the keto diet. Because they're low in calories, they can make up up to a quarter of your food intake, while only representing five percent of your calories. For example, two servings of spinach contain only 20 calories.

Traditionally, the keto diet is defined as a diet in which foods are eaten in the following proportions:  60-70% of your daily calories from fats (avocado, fish, nuts, chia seeds, flaxseeds, cheese, MCT oil, etc.) 20-25% of calories are from protein (meat, fish, chicken, nuts, and green leafy vegetables) 5% of calories from carbohydrates (strawberries, blueberries, cherries, coconut, green leafy vegetables, almond flour, etc.)

Who might benefit from the keto diet?

 I personally have seen patients with the following diseases benefit from the ketogenic diet. There are scientific studies that support my observations.  Hypertension Diabetes type 1 and type 2 Increased inflammation (high CRP) High cholesterol, high triglycerides, and low HDL 

cholesterol. 

Sleep Apnea Overweight and obesity inflammatory bowel disease bouts of turmoil Migraines Alzheimer's disease Parkinson's disease

_Hypertension

_Diabetes type 1 and type 2

_Increased inflammation (high CRP)

_High cholesterol, high triglycerides, and low HDL cholesterol.

_Sleep Apnea

_Overweight and obesity

_inflammatory bowel disease

_bouts of turmoil

_Migraines

_Alzheimer's disease

_Parkinson's disease

Note: It is important to differentiate between dietary ketones and ketoacidosis. In the case of dietary ketosis, blood ketone levels reach therapeutic levels while glucose and insulin levels remain normal. This is what happens on the keto diet. 


 In diabetic ketoacidosis, ketone levels in the blood are 10 times higher than required while glucose levels are too high and insulin levels are insufficient. This may threaten one's life.

The benefits of the keto diet:

According to Jimmy Moore, author of Keto Clarity, many find the following benefits while following the keto diet.

_Control of hunger and appetite

_mental clarity

_Weight loss

_better sleep

_Stabilizes blood sugar and improves insulin sensitivity

_Reduction of Blood pressure

_better energy

_low acidity

_Improved immune system and slowed biological aging

_better memory

_Improve skin problems

_low anxiety

_Improved personal commitment

_Food allowed on keto: Meat and poultry

The list of meat and seafood allowed on keto includes the following:

1. Meat and poultry

Meat and poultry of all kinds are ideal foods for the keto diet, and alternatives to meat can be chosen if the person is a vegetarian, but care must be taken to choose items that do not contain added sugar, bread or starches, to keep carbohydrates low, and this list includes the following:
_Meat and poultry of all kinds.
_sausage.
_cold meat

2. Seafood

Fish and seafood are also keto-friendly foods. They're rich in potassium, selenium, B vitamins, minerals, and omega-3s, and are low in carbohydrates.

Care must be taken to choose seafood without added sugars or rusk, and the list of seafood allowed on keto includes the following:

_oysters
_Squid.
_Mussels.
_Octopus.
_Sardines.
_salmon;
_Cod.
_crab.
_Tuna.
_shrimp


What is allowed on keto: vegetables and fruits

The list of vegetables and fruits allowed on keto includes the following:

1. Vegetables
The keto diet should include a list of vegetables, as no diet is without them, however, it must be chosen wisely, as some of them may contain a high percentage of sugar, and what is required are vegetables that are rich in nutrients and low in carbohydrates, and the following is a list of the best ones:

_Turnip, radish, and asparagus.
_Spinach, lettuce, and watercress.
_Cauliflower, broccoli, and cabbage.
_olives
_mushrooms
_lemon
_Pepper.
_artichoke
_eggplant
_Option.
_green beans
_tomatoes.
_zucchini

2. Fruits

Fruits are usually loaded with carbohydrates, so it must be eaten with caution without exceeding the permissible daily limit of carbohydrates, by eating small amounts of low-sugar fruits, and the list of fruits allowed in keto includes the following:

_berries
_watermelon
_coconut.
_the strawberry
_cantaloupe
_plum
_avocado

What is allowed on keto: Dairy products and cheeses:


Most types of dairy and cheese with the exception of milk are very suitable for a keto diet, but what should be mentioned here is that you should choose full-fat products instead of low-fat or completely fat-free ones, and these products include the following:

_sour cream;
_Cheese of all kinds, whether hard or soft.
_Heavy whipping cream.
_cows milk.
_Alfeta.
_Cream cheese.
_Yogurt.
_Blue cheese, cheddar cheese, or goat cheese.
_Halloumi.
_Mozzarella cheese, Parmesan cheese, or Swiss cheese.


What is allowed on keto: other foods

Fats and oils make up 60% of the ketogenic diet, so care must be taken to choose the good quality of them to avoid any unwanted damage or side effects, with the need to stay away from trans fats completely; Because it is considered a processed fat that causes heart disease and high cholesterol.

Also, seeds and nuts contain an excellent percentage of fiber, which in turn promotes a feeling of satiety and facilitates digestion. Some of the most prominent types of healthy fats and oils include the following:

_Unprocessed animal fats.
_walnut;
_Ghee.
_mayonnaise;
_yolk.
_Hazelnut, avocado, coconut or olive oil.
_Cocoa butter, coconut butter, or vegetable butter.
_Almonds, cashews and pistachios.
_Chia seeds, flax seeds, pumpkin seeds and sesame seeds.

Not allowed on keto:

Here is a list of foods to avoid when following the keto diet, most notably:

_the banana
_Toasted bread
_potato chips
_carrots.
_sweet potato
_peas
_Margarine butter
_Cow's milk
_Soft drinks
_gourd