General Cargo Importer of the Year by Sharjah International Airport in 1992, 1994, 1998, 2000.
General Cargo Importer of the Year by Dubai Trade.
The Keto Breakdown
You’ve heard about it, you’ve read about it, you might have even attempted it. The Keto diet (short for ketogenic diet) started trending in the fall of 2017 because it was one of those few regimens that actually yielded results. It’s a high fat, low carb diet designed to put your body in a state called ketosis. When that metabolic change happens, your body starts burning fat for fuel and energy, which ultimately makes you lose weight.
Let’s Solve For Keto
It helps knowing the statistics behind this diet in order to complete it successfully. First of all, did you know that your daily calorie intake on keto will be divided into 70% fat, 25% protein, and 5% carbs? To give you some perspective, a standard meal plan per day usually consists of 50% carbs, 25% protein, and 25% fat. This is the reason some people might fail from the first week they attempt keto since they’re going from 50% carbs down to 5% a day. For bread and pasta lovers, that’s quite a sacrifice. It’s important to understand the details of a diet before jumping into it! You don’t want to start and give up after 2 weeks, right?
Your body will be switching from using carbs (glycogenesis) to using fats (ketogenesis) in the first few days of the diet. The number of days for that transition to happen differs from person to person. Glycogen is fed through carbs, and since that’s gone bye bye, your body is finishing up whatever stores of it left in your body. Tip: Going to the gym can help get through glycogen stores faster.
Next stop on the keto train: Ketosis
This is the time you’ll experience the most weight loss, but that’s just water weight in the beginning. You’ll find the scale won’t change much after that first week, but that shouldn’t discourage you from continuing. So, what exactly is happening during week 2? Your body has run out of glucose and is now searching for something else to burn… you guessed it, fat! This is probably the hardest part of the process when you’ll be experiencing lethargy, the “keto flu” (more on that later), abdominal pains, insomnia, and constipation.
Pros & Cons Like all things, there’s a good and not-so-good side to the Keto diet. Let’s delve into the details and figure out if this is something worth your while:
You weighed the pros and cons, you studied the method, and now you’re ready to start! There are so many apps out there ready to cater to Keto newbies; they’ll give you food plans, progress updates, and motivational tips. As long as you’re prepared and know what you’re in for, there’s no reason not to give this diet a try. Barakat helps you out in this department with some convenient solutions for Keto-friendly food. Explore their site for tips and tricks to make this journey a successful one!
The ketogenic diet has been getting a bad rep, but as with all things, it’s good to be informed before making decisions about a new food plan. Fats are generally confusing so it’s assumed that a diet focused on 70% fat per day can be misconstrued as unhealthy. We’re here to bust fat myths and clear up rumors, because as long as you’re informed and focus on all the good that fat has to offer, you could possibly end up with great results if the diet suits your body. However, if Keto was done the wrong way, like only eating high saturated and trans fats, it would lead to you feeling awful, gaining weight, and contribute negatively to your cholesterol and triglyceride levels.
Healthy “Good Guy” Fats
The right kind of fats can be super beneficial for lowering the risk of heart disease, decreasing blood pressure, and getting rid of LDL cholesterol. So the key is not to avoid fats altogether, it’s just a matter of staying away from the unhealthy kind that doesn’t provide any nutritional value. “Good” fats include:
So Saturated Fats Are Unhealthy?
Not necessarily. There are some saturated fats that are useful to the body! Again, the trick is to be mindful of how much of it you’re consuming. Saturated fats include:
Unhealthy “Bad Guy” Fats
Let’s put it this way: Trans fats should be avoided, whether you’re on a Keto diet or not. Trans fats are basically artificial, processed foods that increase risk of heart disease and a bunch of other ailments. It’s mostly found in packaged food, so just try to choose items that are natural to make up your day’s meals. Examples of trans fats include:
The No Keto List Now that you know the types of fats out there, you can follow Keto the right way. In this section, we’re listing out the types of food that aren’t allowed on the diet at all. That doesn’t mean they’re unhealthy, they just don’t fit into the guidelines that Keto lays out to reach a ketotic body state:
Barakat Knows Best There you have it! A little breakdown of the good, the bad, and the unhealthy. Barakat just wants you to be fully informed and has even gone the extra mile with providing you with convenient solutions to form healthy habits that you can try out on and off Keto.
We’re living in a fast-paced world with hectic schedules, especially if you live in the UAE. There’s no changing that, but that shouldn’t come in between us and our mental and physical health. If you’re following any diet, keto or otherwise, you want to make sure you’re prepared all day for when hunger hits (or worse, hanger.)
Keto on The Go
With a range of products available at every turn, you want to make the smart choices that complement your diet in the best way. We’d like to make things easier for you, so when you’re on the lookout for a keto meal in the UAE, keep Barakat in mind. There are some amazing salads and juices available when you just can’t be bothered to cook after a long day at work.
How can you tell if a meal is fulfilling all the keto requirements? First, here’s a reminder of how your day should look like: Let’s say your caloric intake is 2,000 calories per day. On keto, that would be divided into 25 grams of carbs (5%), 125 grams of protein (25%), and last but not least, around 155 grams of fat (70%). Here are some meals you can opt for if you’re dining out or cooking at home that adhere to the keto requirements, with an estimate of their calories and nutrients:
Salad Is Your Friend
People hear “salad” and they worry it means a bland and boring meal is waiting for them. Not these kinds of salads! Check out the latest ones you can find in Barakat’s online isles and stories in the UAE:
1. Keto Chicken Salad
2. Keto Prawn Salad
3. Keto Salmon Salad
4. Keto Medi Salad
5. Keto Bacon Salad
Pour the Juice
You know the saying “too much of a good thing?” That’s the case with juice.
can have it as long as it abides by basic keto rules, but most are filled
sugars and calories. Barakat’s got some ready-made mixes that were prepared
good fats and low carb fruits that fall right into the keto guidelines.
Give these delicious mixes a try:
1. Keto Rocca Juice
2. Keto Spinach Juice
3. Keto Mixed Berries Juice
4. Keto Almond Smoothie
A Fresh Concept The cool thing about websites like Barakat is how much it makes meal prep easier! Just do your grocery shopping online, get it delivered, and start cooking that day. While online grocery shopping is not exactly a new concept, it’s having access to fresh stuff that’s exciting. So, the next time you’re looking into your fridge and can’t find ingredients to make a keto snack, go online and check out Barakat’s items.
Keto Breakfast Get ready for a week’s worth of breakfasts that are keto friendly when you shop for these key ingredients from Barakat:
You’re Ready to Go! It doesn’t have to be so hard preparing your meals for the day, especially with one stop shops available. Keep these fresh items in your kitchen and watch how easy life can get when you don’t have to overthink your next meal or snack. And isn’t that what we all need, a hassle-free life?
You finished your first week on the Keto diet. You might be feeling nauseous, constipated, and weak. Why is that? Cause your body is going through some serious changes. Instead of burning glucose from carbs to give you energy, it’s now burning ketones you’re getting from fats. This new adjustment is basically your body experiencing withdrawal from carbs. It’s why it’s sometimes called the “carb flu.”
Some Symptoms of The Keto Flu
What Else Is Going On?
While your body is getting used to this new normal, it helps to know why you’re feeling this way and why it’s completely expected. Without carbs in your system, your body is storing less glycogen and glycogen is usually bound to water. So, with less glycogen stores in the body, you will be dehydrated. A simple 2% drop in body water can cause headaches, fatigue, and lack of focus. At the same time, you will be taking in less electrolytes from fruits which may also impact your body functions. Doesn’t seem too great, right? Can it be fixed? YUP!
How to Manage These Symptoms?
Have no fear! There’s a solution for everything, folks. Try some of these fixes:
Why Is My Brain All Foggy? Not many people know this, but glucose isn’t just for physical energy. Your brain uses it too! So, when the little insulin you have in your body is responsible for delivering the remaining glucose levels to your brain, it’ll feel like you’re running on empty for the first couple of days. Once your body reaches a level called “nutritional ketosis”, where the blood concentration of ketones is at 0.5 millimoles per liter or more, you’ll start to feel like yourself again because that’s when your brain is getting used to fat as its new source of fuel.
Check in On Your Body No one can tell you if the Keto diet is right for you! Everybody reacts differently to a diet, so if you’re going through the flu right now and aren’t up for continuing, that’s completely fine. If you feel you can push through, that’s cool too. Just keep checking in on your body to find out how it’s doing during this journey.
There are so many good foods out there for keto dieters, so we thought the best way to lay out all the info is dividing them up into categories! As you know, you need to create a meal plan every day that’s 70% fats, 25% protein, and 5% carbs. This is the ideal keto-friendly grocery list if you want to save it to take along to your next trip to the supermarket. Without further ado, here are the top foods in each group to satisfy your appetite!
Top 10 Fruits
Top 10 Proteins
Top 10 Fats
That’s A Wrap So there you have it, an entirely healthy, wholesome, and nutrition keto-friendly grocery list. It doesn’t get easier than printing this out or saving it on your phone to take along when you go grocery shopping. Barakat is constantly trying to keep things convenient and simple for their customers, all the way from this list to their supply of fresh foods.