Ramadan's whole keto diet plan is something you should be aware of and use. Many people are interested in a nutritious and practical diet that aids in shedding excess weight and obesity, and the month of Ramadan presents an opportunity to effectively implement this diet and reap the benefits of the fasting period of Ramadan, which lasts for long stretches of time during the day. On the content website, we learn about the types of the keto diet, the foods that are permitted and those that are not, as well as the plan for the keto diet throughout the month of Ramadan.
The Keto Diet in Ramadan and Intermittent Fasting
Intermittent fasting is one of the important dieting systems that help quickly lose weight and burn excess fat in the body. Pictures of intermittent fasting diet Refrain from eating for a whole day and only drinking water and fluids throughout the day once a week, and the first picture of intermittent fasting is very similar to fasting in the month of Ramadan. Ramadan fasting can be benefited from and exploited in the application of the keto diet, which depends on reducing the intake of carbohydrates to the lowest limits and focusing on eating protein and healthy unsaturated fats to provide the body with energy, and this diet can be followed throughout the month of Ramadan with high efficiency and achieving the best results through it.
Types of the keto diet
The keto diet is a healthy diet based on eating proteins and fats in high proportions and abstaining from or reducing carbohydrates significantly. Several types of the keto diet can be identified as follows:
- The basic keto diet: It is a system that depends on the percentage of fats in the diet representing 75%, proteins by 20%, while carbohydrates do not exceed 5%.
- Keto diet by rotation: In this healthy diet, the basic keto diet is maintained for five days a week, after which carbohydrates are eaten in normal quantities for two days.
- A ketogenic diet rich in protein: In this type of keto diet, more attention is paid to eating protein than fat in the basic system, where the proportion of protein in keto meals is in the range of 35%, while the proportion of fat is in the range of 60%, and carbohydrates are at 5%.
Full Ramadan Keto Diet schedule 2022
In the keto diet, the focus is on eating a lot of proteins in the main meal, and this healthy diet does not prevent eating fats, which are an essential part of the diet to maintain the body’s vitality and energy, and the features of the keto diet in Ramadan can be identified as follows:
Keto diet schedule in Ramadan's first week
Usually, the first week of Ramadan is one of the most difficult days for those who follow a diet to avoid getting used to and changing the pattern of food during the day, and it is important to ensure that breakfast and suhoor contain important nutrients and useful fats.
keto diet breakfast
Three dates + a glass of water + a large piece of grilled meat + a plate of vegetable soup + a large salad plate.
Five dates + a large glass of water + a quarter of grilled chicken + a plate of vegetable salad + tahini with corn oil.
Three dates + a cup of water + two pieces of fried burger in corn oil + a large salad plate + sesame paste salad with olive oil.
A cup of grapefruit + a piece of roasted turkey + a large salad plate + pickled olives.
A cup of sugar-free orange juice + stuffed eggplant with minced meat + a large salad dish + sesame paste salad.
Suhoor Keto Diet Meal
Beans with vegetable salad + a cup of full-fat yogurt + an orange.
Boiled eggs + cottage cheese with tomatoes, cucumbers, and olive oil + a cup of full-fat milk.
A can of tuna in corn oil + a large salad plate + a cup of yogurt + an apple.
A cup of whole milk + a plate of beans with vegetables + cucumber and lettuce chopped + an avocado.
Keto Diet schedule in Ramadan, the second week
In the second week of Ramadan, the follower of the diet begins to get used to and feel the lightness and less satiety after breaking the fast, which encourages him to complete the diet. Below we learn about the breakfast and suhoor meals in the second week of Ramadan:
keto diet breakfast
Dates + a large glass of water + fried fish in corn oil + large salad plate + lemon tahini salad.
Three dates + a cup of water + a quarter of grilled chicken + a plate of mixed vegetable soup + a green salad.
Kiwi juice + chicken shawarma plate with vegetables + green salad.
Five dates + a large cup of water + several pieces of cold meat + vegetable salad with olive oil + sesame paste salad.
Grapefruit juice + green bean sauce dish + chopped vegetables.
Suhoor Keto Diet Meal
Three fried eggs in natural ghee + a cup of yogurt + an apple.
A cup of full-fat yogurt + a plate of foul dipped in olive oil + a quarter of a loaf of brown bread + a pear.
Two boiled eggs + a vegetable salad dish + fruit juice.
A large extra cup + several pistachios, almonds, hazelnuts + chopped vegetables + a pear.
Keto Diet schedule in Ramadan, the third week
In the third week, the fasting person continues to follow a useful and healthy diet. Iftar and Suhoor in that week can be identified as follows:
keto diet breakfast
Three dates + a glass of water + a flat piece of meat in a vegetable dish + white beans with sauce + a large salad plate.
Five dates + a glass of water + a can of tuna in oil + a large salad plate + onions, sliced.
Diet tangerine juice + a piece of duck breast + a large salad plate + tahini salad with corn oil.
Three dates + water + a plate of sauteed vegetables + a vegetable salad with olive oil.
Grapefruit juice + spinach in corn oil + large salad + olive pickles.
Suhoor Keto Diet Meal
A dish of Quraish cheese with tomatoes and cucumbers + boiled eggs + a glass of strawberry juice.
Foul dish with hot oil + a quarter of a loaf of brown bread + a large cup of yogurt + fried eggs with butter.
A cup of full-fat milk + a slice of room cheese + a handful of assorted nuts + an orange.
Three eggs with natural butter + a dish of Quraish cheese with corn oil + sliced vegetables + sugar-free juice.
Keto Diet schedule in Ramadan, the fourth week
The fourth week is the last of Ramadan, in which it is important to complete the healthy keto diet that the fasting person started at the beginning of the month. Here are the best breakfast and suhoor meals for that week:
keto diet breakfast
Dates + a cup of water + stuffed green peppers with minced meat + a large plate of soup with zucchini, carrots, and beans + a large salad plate.
Five dates + a large glass of water + a plate of minced meat with vegetables and corn oil + a large salad plate + orange juice.
Grapefruit juice + tuna fish with tahini and olive oil + large salad platter.
Three dates + a cup of water + a quarter of grilled chicken + a plate of chopped vegetables.
Sugar-free orange juice + chicken shawarma + onion slices and green pepper + vegetable soup plate.
Suhoor Keto Diet Meal
Cheddar cheese slices + chopped cucumber + olive pickles + a large glass of whole milk.
A large cup of yogurt with oats and honey + beans covered with butter + a quarter of a loaf of brown bread.
A dish of cottage cheese with tomatoes and cucumbers + sesame paste salad + a cup of full-fat yogurt.
Orange juice with carrots + fried eggs with butter + brown bread.
List of foods not allowed on the keto diet in Ramadan
For the keto diet to achieve its maximum benefit, there are several foods that it is important to stay away from and avoid eating in the keto diet, and the most prominent of these foods are the following:
- Vegetables that are high in carbohydrates such as potatoes, sweet potatoes, and butternut squash.
- White rice and pasta, are made from white flour with a high level of carbohydrates.
- Different types of baked goods.
- Sweets, although they contain a large amount of fat required in the keto diet, they contain complex carbohydrates in a high percentage, and you can eat a piece per week of your favorite sweets.
- Some types of fruits are rich in sugars such as bananas and figs.
List of foods allowed on the keto diet in Ramadan
There are many foods that a keto diet can eat safely without fear of their impact on weight or spoiling the diet, and the following are the most important of these allowed foods: [1]
- Red and white meat, fish, and seafood.
- Dairy products of all kinds such as yogurt, whole milk, and different types of cheese.
- Vegetables that help provide the body with vitamins and minerals and increase the proportion of fiber, such as cucumbers, tomatoes, lettuce, and broccoli, and leafy vegetables such as watercress, parsley, and coriander are all useful.
- Vegetable fats can be obtained from fruits such as avocados and coconuts, as well as green and black olives.
- Lots of fruits like strawberries, oranges, and apples.
Ramadan keto diet schedule pdf
Many people want to have a healthy, integrated diet in the month of Ramadan, which helps them avoid weight gain and at the same time maintain the body’s activity and vitality and the important minerals it needs, and the keto schedule in Ramadan can be obtained in pdf by entering the following link “ from here ”
Situations that the keto diet is not suitable for in Ramadan
The keto diet is a healthy diet that is suitable for a large number of people interested in healthy nutrition, but some people are not suitable for this system, including the following:
- Pregnant women: the regime is not suitable for during Ramadan because it reduces the intake of many vegetables and fruits that the pregnant woman greatly needs to maintain the health of the mother and fetus together.
- Kidney diseases: For people who suffer from diseases and infections in the kidneys, it is important not to follow the keto diet because of its high dependence on protein, which may negatively affect the health of the urinary system and increase the chances of stones.
- Athletes: For people who engage in intense exercise, the keto diet is not suitable for them because it prevents or reduces carbohydrates that the athlete mainly needs to generate energy and maintain the performance and activity of the body.
Thus, we have learned about the keto diet schedule for the entire Ramadan 2022, and the different types of the keto diet, and we have learned about the most important foods that can be safely eaten in a healthy diet, as well as foods that are important to avoid in it, and the most important people who do not fit into the application of this diet.
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