A ketogenic diet involves drastically reducing carbohydrate intake and replacing it with fat to induce a metabolic state called ketosis where the body burns fat for energy instead of carbohydrates. This can help reduce blood sugar and insulin levels and cause significant weight loss, especially from the abdominal area. To enter ketosis, one must limit net carbs to 20-50 grams per day by eating foods low in carbs like meat, fish, eggs, non-starchy vegetables, nuts and seeds, and high-fat dairy while avoiding foods high in carbs like grains, fruits, legumes, and sugar. Benefits of a keto diet include reduced appetite, weight loss, improved cholesterol levels, lower blood pressure and reduced risk

1. FIJI ISLANDS YR:2021

2. How does a ketogenic diet work?
• Ketogenic diet involves cutting off or reducing carbohydrate intake and
replacing it with fat. This reduction in carbs puts your body into a
metabolic state called ketosis.
• the body becomes incredibly efficient at burning fat for energy.
• It also turns fat into ketones in the liver, which can supply energy for
the brain
• Ketogenic diets can cause significant reductions in blood sugar and
insulin levels.
KETOGENIC DIET CAUSES THE BODY TO BREAKDOWN FAT FOR ENERGY.

3. • Practicing intermittent fasting could also help
you enter ketosis faster. (limiting food intake to
around 8 hours per day and fasting for the
remaining 16 hours)
• Blood, urine, and breath tests are available,
which can help determine whether you’ve
entered ketosis by measuring the amount of
ketones produced by your body.
• Certain symptoms may also indicate that you’ve
entered ketosis, including increased thirst, dry
mouth, frequent urination, and decreased
hunger or appetite

4. FOODS TO EAT - (low carb and unprocessed)
• Meat: Beef, lamb,chicken and others; grass-fed is best.
• Fish: Salmon, trout, haddock and many others; wild-caught fish is best.
• Eggs: Omega-3-enriched or pastured eggs are best.
• Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
• Fruits: Apples, oranges, pears, blueberries, strawberries.
• Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
• High-fat dairy: Cheese, butter, heavy cream, yogurt.
• Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
If you need to lose weight, be careful with cheese and nuts, as it’s easy to
overeat on them. Don’t eat more than one piece of fruit per day.

5. LOW-CARB SNACKS WHICH CAN BE EATEN BETWEEN MEALS :
• A piece of fruit
• Full-fat yogurt
• One or two hard-boiled eggs
• Baby carrots
• Leftovers from the previous night
• A handful of nuts
• Some cheese and meat

7. BENEFITS OF KETO DIET
• Low carbs reduce your appetite
• Low carbs lead to more weight loss at first
• Great proportion of fat loss is from the abdominal
cavity
• Triglycerides tend to drop drastically
• Increased levels of HDL
• Reduced blood sugar and insulin levels
• Lowers BP
• Effective against metabolic syndrome
• Improves LDL cholesterol levels

8. Foods to avoid
• sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• grains or starches: wheat-based products, rice, pasta, cereal, etc.
• fruit: all fruit, except small portions of berries like strawberries
• beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• low fat or diet products: low fat mayonnaise, salad dressings, and
condiments
• some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce,
ketchup, etc.
• unhealthy fats: processed vegetable oils, mayonnaise,
• alcohol: beer, wine, liquor, mixed drinks
• sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners,
desserts

9. Questions
• Please email : khalidosamabin@gmail.com