The keto diet for a month and tips for maintenance and continuity

You may be new to the keto diet, and it bothers you to think daily about foods suitable for the system that will make it easier for you to stick to and continue it for as long as possible.

Can I do keto for 1 month?

How much can I lose on keto in a month?

The keto diet for a month and tips for maintenance and continuity

So, in this article, we offer you a wide range of foods for daily meals that fit the keto diet for a month, in addition to some tips that make it easier for you to adhere to this system while maintaining the health of your body and avoiding the most potential side effects.

 What is the keto diet?

The keto diet is one of the diets that has gained great popularity in recent years as a diet that gives quick results in weight loss. 

The keto diet is based on a low-carb, high-fat, and medium-protein diet, which is very similar to the low-carb diet.

The keto diet was started many years ago to treat some diseases such as epilepsy, and its clear impact on increasing the body’s sensitivity to insulin was also discovered. 

The keto diet is an effective long-term regime for people at risk of developing type 2 diabetes, and everyone who suffers from high levels of fat and cholesterol in the body.

Keto diet schedule for a whole month

It is important to know first that there are a group of foods that represent the cornerstone of keto diet meals, including:

  • Red meat: beef, buffalo, and lamb.
  • The meat of birds: meat of chicken, turkey, duck, geese, pigeon, and others.
  • Cheese: natural, unprocessed fat, such as cheddar, mozzarella, and goat cheese.
  • eggs.
  • Natural fats: butter and cream of animal origin.
  • Natural oils: virgin olive oil, coconut oil, and avocado oil.
  • Avocado fruits.
  • Low-carb vegetables: Tomatoes, peppers, onions, and green vegetables.
  • Nuts and seeds: Almonds, walnuts, chia seeds, and flax seeds.
  • Spices, seasonings, and salt.

Bans on the keto diet

The prohibitions in the keto diet relate to the proportions of carbohydrates in foods. We can say that everything that contains high levels of carbohydrates is forbidden food that must be restricted. The list of foods prohibited from the keto diet includes:

Sugars: including juices, candy, ice cream, honey, and cake.

Starches: rice, pasta, flour, etc.

Fruit: Almost all fruits are off the keto diet except for the possibility of eating a few berries or strawberries.

Legumes: beans, peas, beans, lentils, and chickpeas.

Root vegetables: that grow undergrounds such as sweet potatoes, potatoes, and carrots.

Low-fat dairy products: such as yogurt, cheese, and fat-free or low-fat yogurt.

Some types of sauces and spices: BBQ and ketchup.

Bans on the keto diet

Allowed in the system by a certain percentage

Some low-carb foods are allowed to be eaten on the keto diet, but in certain proportions without excessive, such as:

Some fruits such as strawberries, raspberries, and cantaloupes.

Some legumes, such as green beans, are in moderate amounts.


Peanut butter, it is recommended to eat an amount equivalent to only two tablespoons.

Cheddar cheese because it contains a significant amount of carbohydrates.

Allowed in the system by a certain percentage

Frequently asked questions about the keto diet

The first question: Does following this diet cause an increase in body fat?!

A logical question given the high percentage of fat intake, but the fact that following this system and entering the body into the ketogenic phase when it relies on fat as the only source of energy away from carbohydrates, makes the body burn from the fat stored in it.

The second question: What are the healthy fats that can be used in the keto diet?

From healthy fats, olive oil, and coconut oil in addition to all animal fats, some types of nuts are allowed.

Olive oil is allowed in the keto diet

Tips to help you maintain a keto diet

Here are some tips to help you stay on the keto diet

Read and research seriously about the keto diet and know what foods are allowed and prohibited before starting the system.

Patience with the symptoms that you are likely to face in the early days such as nausea, vomiting, and extreme fatigue, are known as Keto Flu.

Make sure that the amount of carbohydrates does not exceed 50 g per day.

Following intermittent fasting or reverse fasting during the keto diet will help you get the best results.

Calculate your calories and eat the right amount of fat for the system without excessive.

Type in the recipes you eat and find new recipes to avoid routine and boredom.

On a keto diet, you need to take supplements and foods that help replace the minerals your body loses, such as magnesium, sodium, and potassium.

In conclusion, following the keto diet for a month may have a clear impact on weight loss, but the keto diet is a long-term system that some describe as a living system, and it is not commensurate with the desire to lose weight and then return to eating carbohydrates greedily.

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