Keto diet for beginners in Hurghada

If you're looking for an effective way to lose weight and improve your overall health, the keto diet has proven highly effective in recent years. This article will help you learn everything you need to know about the keto diet for beginners in Hurghada. Demand for the keto diet is growing day by day, especially when looking for quick and safe results under the supervision of a medical professional.

That's why Nadara Center offers you the best nutrition and weight loss doctor in Hurghada, Dr. Aya Salama, a clinical nutritionist with experience and expertise in treating obesity and thinness in Hurghada. In this article, we'll provide you with a comprehensive guide to the keto diet, from the basics to appropriate meal plans, under the supervision of Dr. Aya Salama, the best nutritionist in Hurghada at Nadara Center.

What is the Keto Diet?

The Keto Diet is a low-carb, high-fat diet that aims to shift the body's primary energy source from... glucose (Sugar) to fat. The keto diet is a diet that significantly reduces carbohydrates, putting the body into a state known as "ketosis," where it begins burning stored fat for energy, aiding rapid weight loss and improving energy levels and concentration. This diet relies on eating foods such as meat, eggs, butter, nuts, and low-carb vegetables, while avoiding foods containing sugar or starches such as bread, rice, and potatoes. Book your appointment now with the best keto diet doctor in Hurghada at Nadara Center for Dermatology, Laser, and Cosmetic Surgery.

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What is ketosis?

Ketosis (also known as ketosis) is the state your body enters when carbohydrate intake is significantly reduced. The liver begins converting fat into ketones, which the body uses as an alternative source of energy. Entering this state can take anywhere from 2 to 5 days, depending on your commitment to a low-carb diet. This is what happens when you follow the keto diet.

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Benefits of the Keto Diet   

The keto diet is a popular diet that has gained widespread popularity due to its numerous benefits for weight loss and improving overall health. Among the most important benefits of the keto diet for beginners in Hurghada are the following:

1- Lose weight quickly

The keto diet helps burn stored body fat as an energy source, leading to faster weight loss than traditional diets.

2- Reducing appetite

The keto diet relies on consuming adequate amounts of fat and protein, which helps you feel full for longer and reduces cravings.

3- Improving blood sugar levels

Keto helps lower blood sugar and insulin levels, making it a suitable option for some type 2 diabetics (under medical supervision).

4- Increase concentration and mental energy

The brain relies on ketones as an energy source in ketosis, which enhances mental performance and focus.

5- Improving blood lipids and heart health

When you follow keto in a healthy way, you may improve your good cholesterol (HDL) levels and lower your triglyceride levels.

6- Reducing inflammation

Some studies suggest that keto can reduce markers of inflammation in the body, which may help prevent chronic diseases.

7- Improving the symptoms of some neurological diseases.

Keto has been used medicinally to treat conditions such as epilepsy, and studies are currently underway on its effect on conditions such as Alzheimer's and Parkinson's.

8- Keto diet for women

It helps support hormones, reduce insulin resistance and polycystic ovary syndrome, and effectively lose weight, especially after childbirth.

9- Keto diet for men

It promotes muscle building, improves concentration and physical performance, and contributes to rapid fat loss.

Keto Diet Basics for Beginners in Hurghada

The nutritionist at Nadara Center will explain the basics of the keto diet for beginners in Hurghada as follows:

• Severely reduce carbohydrates. Carbohydrates must be limited to less than 50 grams per day to put the body into ketosis.
• Increase your consumption of healthy fats, which are the main source of energy in keto.
• Eat protein in moderation and do not eat too much protein.
• Avoid sugar and starches completely.
• Focus on low-carb vegetables.
• Drink plenty of water and take magnesium and potassium to avoid the “keto flu.”

How do I find the best keto diet doctor in Hurghada?

When searching for the best keto diet specialist in Hurghada, it's important to choose a nutritionist with scientific and practical experience in health, low-carb diets, and nutritional programs, who provides close medical supervision and ongoing personalized follow-up. It's recommended to visit an accredited medical center that offers comprehensive therapeutic nutrition services and accurate tests to assess health status before starting the diet. In this context, Nadara Dermatology, Laser, and Cosmetic Center is one of the most prominent specialized centers in Hurghada, where Dr. Aya Salama, the city's top nutritionist, oversees the development and implementation of customized keto diet plans for men and women.

You can learn about Nadara Center's comprehensive services in nutrition and weight loss, as well as treating thinness and malnutrition. Visit Nadara's website, the best diet clinic in Hurghada and the Red Sea. You can also view the overall ratings of previous patients who underwent the keto diet, as well as see before and after photos of the keto diet in Hurghada. Book your appointment now with a group of the most skilled keto diet doctors in Hurghada, the Red Sea. The address is Al-Nasr Main Street, at the entrance to Al-Dhahabia roundabout, in front of Al-Kahf Street, above the Engineers Syndicate, fourth floor, Hurghada, Red Sea.

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Keto diet in detail for beginners in Hurghada

If you live in Hurghada and are considering an effective diet to help you lose weight and improve your health, the keto diet may be an ideal option for you, especially if you're a beginner and need clear guidance. Keto is more than just a diet; it's a lifestyle concept that changes the way your body uses energy by reducing carbohydrates and increasing healthy fats in your daily meals. However, you should consult a diet doctor at Nadara Clinic, as indiscriminate implementation of this diet can lead to adverse results.

1- Consult a specialized nutritionist.

• Start your journey towards a healthy lifestyle by visiting Nadara Center in Hurghada, where you can meet Dr. Aya Salama Specializing in therapeutic nutrition.
• Tell the nutritionist at Nadara Center about your medical history and the medications or supplements you are using.
• Your nutritionist will order tests such as blood sugar, kidney and liver function, triglycerides, and vitamin levels to assess your condition before starting the keto diet.
• The doctor will perform an InBody analysis to measure your body fat percentage, muscle mass, and water content, which will help design a keto diet plan.
• Create a keto diet tailored to your personal needs with tips and a keto meal plan.
• Regular follow-up appointments are scheduled with Dr. Aya Salama to ensure the keto diet is adjusted according to your body's response and ensure the success of the keto diet.

You can read more about: Obesity, slimming and diet clinic in Hurghada

Keto diet in detail for beginners

When starting a keto diet, it is essential to understand the basic rules:

• Reducing carbohydrates to less than 50 grams per day
• Eat healthy fats up to 70%
• Protein at a moderate level ranging from 20-251 TP3T
• Abstain from sugar and starches.

Keto-friendly foods for beginners in Hurghada

There are many foods allowed in the keto diet, including the following:

First: Healthy fats (the primary source of energy)

• Extra virgin olive oil.
• Coconut Oil.
• Country butter.
• Natural butter.
• avocado
• Nuts (almonds, walnuts, hazelnuts – in moderate amounts).
• Chia seeds and flax seeds.
• Tahini (no added sugar).

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Second: Proteins (in moderate amounts)

• Red meat (such as beef and lamb).
• Chicken and turkey.
• Fatty fish (such as salmon, mackerel, sardines, tuna).
• Liver and brain (rich sources of nutrients).
• Eggs (whole with yolk).
• Full-fat cheese (such as cheddar, mozzarella, feta).
• Whole-fat Greek yogurt (no sugar).

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Third: Low-carb vegetables

• broccoli
• Cauliflower.
• Zucchini.
• spinach;
• Bell pepper.
• Option.
• Lettuce, arugula, and cabbage.
• Asparagus.
• Mushrooms.
• Eggplant.
• Celery.

Fourth: Permitted drinks

• Water.
• Black coffee (without sugar).
• Coffee with butter.
• Green or herbal tea.
• Sparkling water without sugar.

Fifth: Permitted sweeteners

• Stevia.
• Erythritol.
• Monk fruit.

Sixth: Additional foods suitable for keto

• Bone broth.
• Natural tomato paste (in small quantities).
• Natural apple cider vinegar.
• Soy sauce (low sugar).
• Peanut butter (no added sugar, in moderate amounts).
• Heavy cream

Prohibited Keto Diet for Beginners in Hurghada

First: Carbohydrates and starches

• White or brown bread.
• White or brown rice.
• Pasta and pastries.
• Potatoes and sweet potatoes.
• Corn and sweet corn.
• Grains such as oats, wheat, barley.

Second: Sugar and harmful artificial sweeteners

• White sugar.
• Honey.
• Jam.
• Sweetened juices.
• Commercial soft drinks and juices.
• Candy, biscuits and cakes.
• Sweetened chocolate.
• Artificial sweeteners such as aspartame and saccharin.

Third: High-sugar fruits

• Banana.
• Grapes.
• Mango.
• Fig.
• Dates.
• Pineapple.
• Watermelon.

Fourth: Legumes

• Lentils.
• Beans.
• Chickpeas.
• Beans.
• Lupin.

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Fifth: Low-fat or fat-free dairy products

• Low-fat or skim milk.
• Low-fat yogurt.
• Processed and canned cheese.

Sixth: Hydrogenated and processed oils

• Corn oil.
• Sunflower oil.
• Canola oil.
• Margarine.

Seventh: Fast and processed foods

• French fries.
• Ready-made burgers.
• Pizza.
• Fried foods covered in breadcrumbs.
• Processed meats such as sausage and luncheon meat.

Common side effects of the keto diet for beginners

• Headache occurs as a result of low blood sugar and carbohydrates.
• Fatigue and exhaustion, especially in the first week, due to the change in energy source.
• Dizziness and dry mouth due to loss of fluids and minerals.
• Insomnia and sleep disturbances result from metabolic adaptation.
• Nausea or upset stomach when suddenly eating too much fat.
• Constipation due to lack of fiber at the beginning of the diet.
•  Temporary poor concentration until the brain gets used to using ketones.

You can read more about: Diets for diabetics

How do I overcome the keto flu and side effects?

• Drink plenty of water daily to replace lost fluids and prevent dehydration and headaches.
• Increase your intake of healthy salts such as sea salt or Himalayan salt to replenish sodium and potassium.
• Eat low-carb vegetables such as salad, spinach, and zucchini to provide fiber and relieve constipation.
• Use magnesium and potassium supplements to support nerves and muscles and reduce fatigue and cramps.
• Make sure you get good sleep and rest to relieve insomnia and help your body adapt.
•  Start keto gradually, initially reducing carbohydrates in stages to ease the shock to the body.
• Do light exercises such as walking to improve blood circulation without stressing your body.
• Eat small, frequent meals to reduce nausea and improve energy levels.

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When do keto results appear for beginners in Hurghada?

The results of the keto diet begin to appear significantly within the first week, as the body loses water due to the reduced carbohydrate intake, leading to rapid weight loss (usually between 1 and 3 kg). With continued use, the body begins to enter ketosis within 3 to 5 days, after which it begins burning fat as its primary source of energy. In the second and third weeks, weight loss becomes more stable and effective, and many people notice improvements in body measurements and energy levels. Noticeable body changes, such as the loss of stubborn fat and improved insulin resistance, begin to appear within 4 to 8 weeks, especially when the diet is followed carefully and under the supervision of a nutritionist like Dr. Aya Salama at Nadara Center in Hurghada.

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In conclusion, are you looking for the best diet plan for you? Following the keto diet for beginners in Hurghada has become easier thanks to the presence of specialized centers like Nadara Center for Dermatology, Cosmetic Surgery, and Therapeutic Nutrition. If you're looking to lose weight in a scientific and safe way, we recommend booking an appointment today with Dr. Aya Salama, the best nutritionist in Hurghada, to get a comprehensive keto plan tailored to your needs.

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