What keto diet & How keto works

There are many people asking about the keto diet and they have many questions such as: what keto diet? can keto cause diabetes? when keto stops working? will keto lower cholesterol? How to Digest Fat on a Keto Diet Without a Gallbladder

In this article we will try to answer these questions

Keto simply: Use fat as a source of energy using accumulated fat in the body instead of carbohydrates. What does this mean

This means: keto diet depends on reducing the proportion of carbohydrates in the body to its lowest level while increasing the percentage of fats and proteins in each diet

The goal of increasing the percentage of fat in the body and reducing the proportion of carbohydrates is to try to reconfigure the body to use fat to obtain the necessary energy for the body instead of carbohydrates and cause many health problems 

When the body gets used to using fat as an energy source, it converts it into ketones and triglycerides

Ketones and triglycerides are known to not increase the level of sugar in the blood like carbohydrates, fat is more persistent in the body and therefore a person rarely feels hungry because of it

When we eat a meal full of carbohydrates, the hormone insulin rises in the blood, in order to get rid of the high levels of carbohydrates in the blood, so it maintains the body's needs of them, and the rest converts it into glycogen and fat and stores them inside the cells of different areas in the body

The accumulation of fat in the body causes weight gain and the appearance of sagging in different areas of the body

Sometimes the body's cells refuse to store carbohydrates and fats inside them, so the level of insulin remains high for long periods, and this is known as diabetes

Did you know that when a child is born, it depends in the first week of birth on what is known as colostrum milk, and this milk is characterized by high fat and proteins, and its goal is to strengthen immunity

In order to start the keto diet correctly, you have to familiarize yourself with the lists of do's and don'ts in keto, so that you avoid eating something that is accidentally forbidden and all your diet fails while you do not know. This is what you will be able to know easily and in detail through the article

A simplified explanation of the keto diet

I get many messages from people explaining how the failure of the keto diet did not help them lose weight, made them suffer from deprivation of what they liked from food, suffer from the feeling of hunger throughout the day, and how fatigue and lethargy have become inherent to them. After discussing with them the details of the system they followed, I found a common factor among them: they did not apply the keto diet correctly. The diet they followed is full of errors, either in quantities, types of eating, intermittent fasting, and many other things that can cause the diet to fail without us paying attention

How to start a ketogenic diet

We have to know that diet is a scientifically based idea, we must understand it well and be convinced of what we are doing so that we can apply the diet correctly while adhering to its rules all the time

We understand that the idea of the keto diet is different from the rest of the types of diets, we do not lose weight until our health becomes better, but we work on our health, and when health improves, the causes of weight gain disappear, and therefore we will lose excess weight in a correct way and we are in full health and wellness. When we realize that health is our priority, it will make us accept the long list of quito-prohibitions, which harm our health and cause insulin resistance

We understand that keto is also different from other diets in another point, which is that it is not a calorie-reducing system, but rather it is concerned with the effect of food type on the hormones responsible for storing and burning fat. So our focus is on maintaining moderate levels of insulin, the hormone responsible for fat storage, which allows fat-burning hormones to work by blocking sugar and carbohydrates

When we change our normal diet pattern: (which converts food from carbohydrates to glucose and excess to stored fat in the body) and change this pattern to keto (which we can describe as a replacement for the burning process) in which the new fuel will be the accumulated fat in the body because we have stopped the body's dependence on glucose as fuel. He will not find a source of energy except fats, so he begins to use them where ketone bodies are formed, and gradually turns into ketosis

Just understanding it will make it very easy because you will know why food is banned, and why you apply and adhere to keto

In order to start the keto diet correctly, you have to familiarize yourself with the lists of do's and don'ts in keto, so that you avoid eating something that is accidentally forbidden and all your diet fails while you do not know. This is what you will be able to know easily and in detail through the next article

Then you need to learn to make your ketogenic diet that stimulates the body to burn stored fat and get nutrients in sufficient quantities

keto diet plan for beginners

In the keto diet, it is recommended that the proportions be as follows

 75% fat, 20% protein, 5% carbs

Weekly schedule for keto breakfast suggestions

Monday: Butter-cooked 3-egg omelette with cheese and mushrooms. Option: Top with crispy bacon

Tuesday: Low-carb vegetarian sausage and scrambled tofu in olive oil

Wednesday: Almonds sliced and Greek yogurt flavored with flax seeds

Thursday: A protein smoothie including soy or whey, spinach, berries, and cinnamon

Friday: Flax seed, stevia, almonds, and seeds combined into a low-carb granola

 Saturday: Almond flour, cacao powder, flaxseed, coconut, sugar-free chocolate chips, and nut butter balls

Sunday: Almond flour, cream cheese, eggs, butter, and lemon zest for keto pancakes

Weekly schedule for keto lunch suggestions

Monday: Broccoli and asparagus covered with melted butter, accompanied by salmon grilled in coconut oil. Grated cheddar cheese is an option

Tuesday: Broccoli with roasted delicate stems paired with lemon and garlic chicken

Wednesday: Soup with tomatoes, feta, basil, and parsley

Thursday: Tomato, coconut, and prawn curry

Friday: Grated cheese and spaghetti bolognaise

Saturday: Greek salad and halloumi

Sunday: lettuce tacos with roasted cauliflower and tofu

This is how we have obtained the amount of fat required to make keto properly. This amount is enough to stimulate the body to start burning stored fat and use it as an energy source, thus starting to lose weight

Through the same example, you can configure your meals throughout the week in a variety of ways in the same way, changing the type of protein and the type of fat

After all that comes the step of intermittent fasting, the keto diet without intermittent fasting gives very poor results in weight loss and health status, and vice versa True, intermittent fasting without keto is like doing someone who runs long distances with a rock on their shoulders, and the result is extreme fatigue without reaching the goal. In short, the body should be given a chance to get used to the new energy source and start burning stored fat

Therefore, we followed in the upcoming articles to talk in detail about intermittent fasting and its many benefits

Frequently Asked Questions

How to Digest Fat on a Keto Diet Without a Gallbladder

Managing fats on a keto diet without a gallbladder isn’t hard. It just requires thoughtful eating and heeding the following simple tips

Find your personal sweet spot of how much fat you need to consume to stay in ketosis

Eat soluble fiber along with any fats

Modulate what kinds of fats you consume

Take supplements that help with fat digestion

Can keto cause diabetes There are studies that showed that HbA1c levels were lower with a keto compared to control diet. Patients with type 2 diabetes improved their glycemic control and lost more weight. The researchers speculated that self-management of type 2 diabetes may be possible with a ketogenetic diet

when keto stops working

You're not eating enough calories

You're eating too many carbs

You're not eating enough protein

You're not getting enough sleep

You're not exercising enough

Will keto lower cholesterol

1- Eat lots of steamed greens and vegetables every day. Steaming vegetables (as opposed to sauteing, grilling, or roasting) is the healthiest way to eat them. And luckily, steamed leafy greens like kale, spinach, collards, and mustard greens are all low in carbs

2- Incorporate walnuts and fatty fish into your daily diet. Walnuts and fatty fish (like wild salmon, tuna, trout, and shellfish) are both low carb and rich in omega 3’s, which are fatty acids that help lower your cholesterol. They’re also two beloved staples of the keto diet

Grill, bake, or pan-sear a fillet of salmon and add crushed walnuts on top for a keto and cholesterol-friendly dish

3- Increase your intake of nuts and seeds. The unsaturated fat in nuts and seeds will help lower LDL cholesterol and raise HDL (good) cholesterol levels. Chia seeds and flax seeds also contain large amounts of heart-healthy omega-3’s

Walnuts, almonds, macadamia nuts, and brazil nuts are all great keto options containing 3 or less grams of net carbs

1 tablespoon of chia seeds contains only 5 grams of carbs and 4 grams of fiber

Ultimately, the ketogenic diet strives to make health a major goal. Taking care of your health means adhering to keto guidelines properly, and you'll reap the full benefits of this premium diet

Get ready for a sustainable journey towards a more active and healthier life, and enjoy the benefits of the ketogenic diet every day

Important note: A keto diet may be safe and helpful for some people, but you should check with your doctor before starting this diet