The ketogenic diet for beginners in 2022

What is the ketogenic diet?

“Ketogenic” is a term for a low-carb diet. In this diet, you get more energy from fats and proteins and less from carbohydrates. You have to cut from

sugary products, soda, bread, cakes, pastries, e.t.c. The nutrients are divided into 55% to % 60% fat,30% to 35% protein, and 5% to 10 % carbohydrates.

Fruits to eat in the ketogenic diet

                         

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Here are some nutritious, low carb, Keto-friendly fruits:

•      Avocados

They are low-carb fruit with 8.5 grams of carbs and 7 grams of fiber in 100 grams of serving.

•      Watermelon

There are 11.5 grams of carbs and 0.5 grams of fiber in 152 grams serving(about one cup)

•      Strawberries

There are 11.7 grams of carbs and 3 grams of fiber in 152 grams serving (about one cup)

•      Lemons

There are approximately 5.5 grams of carbs and 1.5 grams of fiber in each fruit.

•      Raspberries

1-cup of raspberries (123 grams) contains 15 grams of carbs and 8 grams of fiber.

•      Cantaloupe

1-cup (156 grams ) of cantaloupe contains 12.7 grams of carbs and 1.5 grams of fiber.

•      Blackberries

In 150 grams servings, there are 14.4 g of carbs and 7.95 g of fiber.

•      Kiwi fruit

75- grams of kiwi fruit contains 10.5 grams of carbs and 2.25 g of fiber.

•        Blueberries

In a half-cup serving of blueberries, there are 10.9 grams of carbs and 1.8 grams of fiber.

Vegetables to eat in the ketogenic diet:

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•        Asparagus

There are 3.88 grams of carbs in 100 grams of asparagus.

•        Celery

There are 2.97 grams of carbs in 100 grams of celery.

•        Tomatoes

100 grams of tomatoes contain 3.89 grams of carbs.

•      Spinach

There are 3.63 grams of carbs per 100 g.

•      Lettuce

Only 2.92 g of carbs are present in 100 g of lettuce.

•      Mushrooms

3.26 g of carbs are present in 100 g.

•      Cucumber

There are 3.63 grams of carbs in 100 grams of cucumber.

•      Zucchini,

There are 3.11 g of carbs per 100 g.

Weekly Meal Plan

Monday

•        Breakfast: Egg muffins with cheddar cheese, spinach, and sun-dried tomatoes.

•        Snack: Atkins peanut butter Fudge Crisp Bar.

•        Lunch: Kale salad with grilled chicken with olive oil dressing.

•        Dinner: Baked catfish with broccoli and herb butter blend.

Tuesday

•        Breakfast: baked egg in an avocado cup

•        Snack: nuts

•        Lunch: protein pancakes

•        Dinner: meatballs, cheese, and vegetables

Wednesday

•        Breakfast: low-fat yogurt

•        Snack:½ cup coconut chips

•        Lunch: shrimp salad with olive oil and avocado

•        Dinner: roast beef with sauteed mushroom and zucchini

Thursday

•        Breakfast: fried eggs with sauteed vegetables

•        Snack: zucchini parmesan chips

•        Lunch: grilled burger with salad

•        Dinner: grilled salmon with spinach sauteed in coconut oil

Friday

•        Breakfast: sugar-free yogurt with peanut butter, cocoa powder, and stevia

•        Snack: macadamia nuts

•        Lunch: stir-fried beef with coconut oil and vegetables

•        Dinner: grilled chicken with bell peppers and tomatoes

Saturday

•        Breakfast: blackberry protein shake with kale and almond butter

•        Snack: turkey jerky

•        Lunch: tuna salad with celery and tomatoes and vegetables

•        Dinner: steak with cauliflower rice

Sunday

•        Breakfast: feta cheese and spinach omelet

•        Snack: cheese strip

•        Lunch: salad with vegetables, salmon, avocado

•        Dinner: Chinese beef and broccoli

Foods to eat in the ketogenic diet

•        Fatty animal protein Meat, Eggs, Poultry

•        Oils and natural fats

        Olive, Canola, Coconut oil

•        Leafy green vegetables

Spinach, Broccoli, Lettuce, Kale, Cucumber, Cabbage

•        Seeds

Flaxseeds, Chia seeds, Sesame seeds

•        Nuts

Walnuts, Almonds

•        Lean proteins

Lean meat, Fish, Eggs

•        Low sugar beverages

Water, Coffee, and tea (without sugar)

Foods to avoid in the Ketogenic diet

•        High sugar fruit

Bananas, Apples, Grapes, Mangoes, Dates

•        Grain-based items

Wheat-based products, Rice, Cereal

•        Sugar

Artificial sweeteners

•        High carb vegetables

Corn, Potatoes, Carrots, Turnips

•        Carbs

Bread, Pasta

•        Alcohol

Beer, Wine, Liquor, Mixed drinks

 

Things to do in the Ketogenic diet

•        Exercise regularly

•        Get enough sleep

•        Avoid smoking and drinking alcohol

•        Discuss with your doctor before you try this diet

•        Drink plenty of water

Statistics about Ketogenic diet and weight loss

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Studies have shown that the people who followed the Ketogenic diet lost more weight than the others who followed a high-carb diet.

•        It showed that the Ketogenic group lost 5.8 kg while the high-carb group lost only 1.9 kg.

•        The Ketogenic diet is the most googled diet of 2019, with 3.3 million searches per month.

•        In 2020 Ketogenic diet was the most googled diet with 25.4 million searches.

•        An estimation shows that the Ketogenic diet will reach the value of $15.6 billion United States dollars by 2027.

Story of Suzanne Ryan

Suzanne Ryan is the author of the book Simply Keto and known as Keto

Karma

She said her weight loss journey that is very interesting.

Let's go:

She started to gain weight when her parents divorced. To cope with the stress, she used to get happiness from food.

She used to drink soda water instead of simple water.

Pizza, burgers, and processed food were there for her breakfast, lunch, and dinner. She decided to lose weight many times and followed several diets but they were of no use.

Then after her marriage, she was worried about her fitness. Her total weight was 136 kg. She decided to go for surgery. 

But before it, she discovered the Ketogenic diet and decided to follow it. She thought that surgery would be the last option if the diet did not work. She followed this diet and lost 54.5 kg weight. She also chose "running" as exercise along with her diet.

Now she is an active, happiest, and inspiring woman.

She is running her website and youtube channel to motivate other people. You can follow Suzanne on her website http://www.ketokarma.com or on her YouTube channel.

Conclusion

The Ketogenic diet is a safe long-term diet with no side effects. It is very effective in the cure of epilepsy.

It has many health benefits, as it can cure many other diseases like Heart problems, Alzheimer's disease, Cancer, e.t.c.

However, you must talk to your doctor before following this diet.