Recent studies have shown that a higher protein low carbohydrate diet promotes fat loss, improved lipid parameters in the blood, and enhanced thermogenesis for obesity and insulin resistant individuals and can help address metabolic blocks that prevent fat burning  The ketogenic diet significantly reduces carbohydrate uptake while increasing the protein to levels required to maintain muscle mass with calorie ratios of 50% protein, 20% low glycemic index carbohydrates and 30% therapeutic fat . the guidelines include foods with high carbohydrates such as bread, pasta, potatoes, rice, etc., and all simple carbohydrates such as sugar, honey and juice.
Proteins are included in each meal as it reduces appetite, blood sugar, and lean muscle mass. Examples of protein foods include fish, chicken, turkey, meat, eggs, cheese, tofu and tempeh. White drinks such as whey protein isolate or soy protein may be used. Soy protein is particularly beneficial as it has been shown to stimulate thyroid hormone production, reduce fat levels and promote fat loss due to phytoestrogens and essential fatty acids.
Proper fat absorption is also essential because it promotes fat burning in the body while reducing the synthesis of fatty acids in the body, both of which promote fat burning. Fats, fish oil, avocado, olive oil, nuts and seeds are the optimal source of fats.
Balanced nutrition, vitamins, minerals and fibers, as well as detoxification, are indispensable for 3-4 cups of low carbohydrates or salads daily, with fresh fruit a day.
At the beginning of the Ketogenic diet program, there are some unpleasant feelings, such as headaches, irritability, fatigue and hunger for the first 2 to 7 days, easy to follow on the diet and actually reduce appetite, carbohydrates and increase energy levels.
One typical day of daily ketogenic diet:
Bread or tofu with parsley, sauce,
Whole Powder with Mixtures of Fresh or Frozen Berries
Salad with Tuna / Salmon / Egg / Turnip
tofu or meat steamed or mixed with roasted low carbohydrate vegetables
Snack: (2-3 days)
Protein drink OR
Hard boiled eggs OR
Hard nuts or seeds
The ketogenic diet produces very good results when consistently followed. Long-term success is more likely to involve a holistic approach to diet, exercise, nutritional supplements and psychic factors as well as unique individual challenges that are unique to the individual.
can gradually be supplemented with more complex carbohydrates, such as whole grain, starchy vegetables and fruits, while avoiding as much as possible all other simple carbohydrates such as sugar, honey and refined flour. At the same time, it is essential to ensure that proteins are included in every meal
This more relaxed diet can be maintained simultaneously with a regular exercise program to ensure that body weight and composition remain stable