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Health benefits of Keto diet 

The keto diet involves eating very low amounts of carbohydrates and replacing them with fat to help your body burn fat for energy. Health benefits may include weight loss and reduced risk of certain diseases. 

 The keto  (or ketogenic) diet is a low-carb, high-fat diet that offers many health benefits. 

What are the basic rules of keto? Keto Basics 

The ketogenic diet is a very low-carb, high-fat diet that has many similarities to the Atkins and low-carb diets. 

 This involves significantly reducing the consumption of carbohydrates and replacing them with fats. This reduction in carbohydrate intake puts your body into a metabolic state called ketosis. 

 When this happens, your body becomes extremely efficient at burning fat for energy. It also converts fat into ketones in the liver, which can provide energy to the brain. What should I eat on the keto diet? 

There are several classifications of the ketogenic diet and it is classified according to the type of eating. These include: 

 Standard ketogenic diet : 

This is a very low-carb, moderate protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbohydrates. 

 Cyclical ketogenic diet (CKD): 

This diet includes periods of higher-carb refeeding, such as 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet: This diet allows you to supplement carbs with your workouts. 

High-protein ketogenic diet:

 similar to the standard ketogenic diet, but it must contain a percentage of K Protein. The ratio is usually 60% fat, 35% protein, and 5% carbohydrates. 

 What are ketones? 

 Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. This occurs when you significantly reduce your carbohydrate intake, thereby limiting your body's supply of glucose (sugar), which is your cells' main source of energy. 

The ketogenic diet is the most successful and successful way to enter ketosis. Generally, this involves limiting carbohydrate intake to about 20 to 50 grams per day and loading up on fats, such as meat, fish, eggs, nuts, and healthy oils. 

 Can the keto diet help me lose weight? 

 The ketogenic diet is an effective method for losing weight and reducing disease risk factors. 

  In fact, research shows that a ketogenic diet may be as effective for weight loss as a low-fat diet. Plus, this diet is so varied that you can lose weight randomly without counting calories or following the organization of your lunch and counting the food you eat. 

A review of 13 studies found that after a very low-carb diet, a ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People on the keto diet lost an average of 2 pounds (0.9 kg) more than the group on the low-fat diet. 

 What foods can I eat on the keto diet? 

 You should make most of your meals from the following foods: 

•  Meat: red meat, steak, ham, sausage, bacon, chicken and turkey 

•  Fatty fish: salmon, salmon, tuna and mackerel 

•  eggs: pastured or omega-3 whole eggs 

•  butter and cream: pastured butter and heavy cream 

•  Cheese: natural cheeses such as cheddar, cream, or mozzarella...

•  Nuts and seeds: almonds, walnuts, chia seeds, etc..

•  healthy oils: extra virgin olive oil and avocado oil 

•  avocado: whole avocado or freshly made guacamole 

•  low carb vegetables: greens, tomatoes, onions, peppers, etc. seasonings: salt, pepper, herbs and spices 

What foods should I avoid on the keto diet? 

 Any foods rich in carbohydrates should be limited. 

 Here is a list of foods that should be reduced or eliminated on the ketogenic diet: 

•  Sugary foods: soda,  juice, smoothies, cakes, ice cream, candy, etc. 

•  grains or starchy foods: products made from wheat, rice, pasta, cereals, etc. 

•  fruits: all fruits, except a small portion of berries such as strawberries 

• beans or legumes: peas, kidney beans, lentils, chickpeas, etc. root and tuber vegetables: potatoes, sweet potatoes, carrots, parsnips, etc. 

•  low-fat or diet products: low-fat mayonnaise, salad dressings, and seasonings 

•  certain condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc. 

• Unhealthy fats: processed vegetable oils, hydrogenated butter, etc.

•  alcohol: beer, wine, liqueur, mixed drinks 

•  Sugar-free diet foods: candy, syrups, puddings, sweeteners, sugar-free desserts, etc.