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Learn about the Ketogenic Diet Basics in detail for beginners (2022)


 Learn about the Ketogenic Diet Basics in detail for beginners (2022)

 In this article, we will learn what keto is and what the keto diet is for slimming. We will explain the keto diet plan, the best keto diet foods, and the harms and contraindications of ketosis.

Learn about the keto diet in detail for beginners 2022

Ketogenic Diet: What is it?

The keto diet is a diet whose idea is based on the fact that the body begins to use fats as a source of energy. Basically, God created our bodies. Our bodies use carbohydrates as a primary source of energy. When we eat rice, pasta and bread, the body converts these carbohydrates into sugar in the blood and uses them as a source of energy.

The keto diet is not a modern method, but it has been known since 1920, before medicine reached a treatment for epilepsy, and was then used to control seizures in epilepsy patients.

Benefits of the Keto Diet:

  1. Support weight loss
  2. Improve the acne
  3. May reduce the risk of certain cancers
  4. Improve the heart health
  5. Improve the seizure
  6. Improve the polycystic ovary

Keto Diet: What You Need to Know?

The idea of ​​the keto diet is that we completely prevent starches and use them with a maximum of 5% of the calories that enter the body, 75% of the calories that enter the body are from fat and about 20% from protein, then the body is forced to burn fat and use it as a primary source of energy.

This method is not the natural method that God created us with, but it is done when the body is exposed to a state of starvation and resorts to burning fats

Preparing for the keto diet:

Before starting the keto diet, we must consult the specialist, and it is preferable to do a blood fat analysis, and the nutritionist directs the patient to enter the keto diet gradually without any problem, so carbohydrates are gradually reduced.

How much does the keto diet lose in a week?

In the first week, a rapid weight loss occurs between 1 and 4.5 kilograms as a result of water loss, then the rate of weight loss begins to decrease gradually until we reach a loss of half a kilogram every week or two.

Do keto diet and intermittent fasting together speed up weight loss?

Of course, this leads to more weight loss in less time.

Keto meals:


It is a protein, which is eggs and cheese, and we will completely prevent carbohydrates. With breakfast, we will eat leafy vegetables with a spoonful of olive oil.


It is possible to eat all kinds of meat, such as red meat, chicken or fish, with leafy vegetables, salads, or cooked vegetables, except for starchy vegetables such as potatoes, and the salad should be without carrots.


Eggs and cheese can be used for breakfast and swapped between them with salad.

Types of cheese allowed on keto:

The best cheeses for your keto diet should be moderate to high in protein, low in carbohydrates, and contain probiotics.

The best keto cheeses:

blue cheese



Parmesan cheese

Swiss cheese


Natural mozzarella cheese

Natural Vita

cream cheese

halloumi cheese

Triangle Cheese (Nesto)

Kiri cream cheese

Kiri cheese cubes

ricotta cheese

Is Roumi  cheese allowed on keto?

Roumi cheese, as well as sliced ​​cheese (American cheese or burger cheese) are not allowed on keto because it contains a high percentage of carbohydrates and rich in carbohydrates.

Cheeses not allowed on the keto diet:

In addition to roumi cheese and slice cheese, low-fat cheeses such as cottage cheese are not preferred.

Contraindications on the keto diet:


 Fruits contain fructose, which is forbidden in keto, so the body will get vitamins and minerals from the salad.

Therefore, we must not neglect the salad dish and diversify its colors so that there is no shortcoming in the vitamins and minerals that the body needs and we have to take nutritional supplements later.


Starches of all kinds are prohibited on the keto diet, including starchy vegetables and carrots

Disadvantages of the keto diet:

If the human body follows the keto diet for a long time, it will certainly have harmful side effects, including:

High level of cholesterol in the blood

Sudden drop in blood sugar

Because if a person gets used to the fact that the source of energy is rice, bread, and pasta, and suddenly refrains from it, it may cause a slump, dizziness, or a feeling of fatigue.

Persons prohibited from following ketosis:

The keto diet is not suitable for all people, as it is only suitable for certain people in a certain age group, which is the period of youth, with whom the system achieves excellent results.

Some groups are prohibited from following it, for example:

hyperlipidemia patients

They are prevented from following the keto diet, as well as those who have a family history of high cholesterol.

Heart and coronary patients

Fatty liver patients

Women after menopause

Although they do not have diseases, when they follow the keto diet, they have some imbalance in the distribution of fat in the body and the body shape becomes inconsistent.


The keto diet is a diet for slimming, but it is not suitable for all groups and is suitable for most young people who do not have a history of blood fats, heart diseases, and liver diseases, and it must be followed under the supervision of a doctor and not for long periods. I hope I answered your questions and I will leave you now with a subtitled video about the same topic.