Keto diet for weight loss: what is the ketogenic diet, where do I start?

Currently, there are many different diets, with a variety of nutrition and varying degrees of restriction.Some diets are used to improve health and are recommended by doctors for certain diseases.Others need to lose weight, people here often experiment.In this article, we will tell you what the keto diet is.

Not long ago, the ketogenic diet for weight loss in women became especially popular due to its unusual effect on the body.The keto diet or ketogenic diet for weight loss is characterized by a high fat and low carbohydrate intake.By following these recommendations, the body enters a state of ketosis, during which fat begins to be burned.Thanks to the diet, the blood sugar level will stabilize and the insulin level will be low.The advantage of this effect is rapid weight loss and lack of hunger.Following the ketogenic diet requires you to give up many large food groups.These foods include foods that contain carbohydrates.The main diet is fish, meat, some vegetables and natural oils (fats).

The keto diet was developed at the beginning of the last century to treat children with epilepsy.Studies have shown that 18% of patients who followed the keto diet for three months were completely seizure free.For the others, the seizures have decreased to some extent.The effects of the keto diet on multiple sclerosis and Parkinson's disease have also been studied.But these areas remain in the study phase.

Is this diet effective, does it make sense to follow a keto diet to lose weight, the pros and cons of the ketogenic diet, and its side effects.More on that later.

What is ketosis?

Followers of the keto diet rely on fat as their main source of nutrition.Proteins are not so important because they can be converted into glucose.Carbohydrates are consumed in small quantities - no more than 10% of the daily diet.

To stay alive and healthy, the body needs nutritional components such as carbohydrates, fats and proteins every day.During assimilation, they break down into simple organic compounds, fats into glycerol and fatty acids, proteins into amino acids, and carbohydrates into glucose.The most important ingredient, so to speak, the body's fuel, is glucose;other compounds can also be converted to it.During fasting or carbohydrate deprivation (in the case of a ketogenic diet), the body adapts and begins to consume glycogen (glucose residues) and lipids (fats).However, glycogen reserves are not large.

How to get into ketosis?

Entering a state of ketosis is not that difficult once you understand the process.You can easily enter ketosis by following these steps:

• It is necessary to limit carbohydrates.It should be about 20 grams per day.There is no need to restrict fiber.Most of the time, all you need to do to get into ketosis is limit carbs.However, in order to increase the possible success, it is advisable to follow all the points.
• Reduce the amount of protein in your diet.The limitation of protein is due to the fact that it can be converted into glucose.The amount of protein in the diet should be about 1.5 grams per 1 kilogram.For example, if you weigh 60 kilograms, you need a maximum of 90 grams of protein.
• Don't worry about the amount of fat in your diet.During the keto diet, fat becomes the main source of energy, so have plenty of it.The keto diet for weight loss allows you to avoid starvation, unlike fasting, in which you can also achieve ketosis.If you feel hungry, it is better to increase the amount of fat in your diet.
• Don't forget your water consumption.About two liters of water per day will not only be enough for the body's vital processes, but also reduce the feeling of hunger.
• Try not to snack.Snacking can slow down your weight loss process by causing additional insulin spikes.If you feel hungry, you should have a snack.
• The keto diet can be combined with intermittent fasting, for example according to the 16/8 scheme.This increases the amount of ketones.
• Don't forget sports and exercise.They improve health and well-being and allow you to achieve ketosis more successfully.A minimum of 10,000 steps per day will be enough.
• Get enough sleep and avoid stress.The daily minimum amount of sleep is at least 8 hours.

How do you know you're in ketosis?

You can tell if you are in ketosis by using a special test to determine the amount of ketones in your blood and urine.The test strips for the determination of glucose and ketone bodies contain 50 pieces per package.By the way, this test helps to control the amount of acetone in the blood to avoid possible dangerous consequences.

In addition to the test, there are several symptoms that indicate that you are in ketosis:

• Dry mouth and thirst.Monitor water intake to replenish electrolytes.
• Frequent urination.Ketone bodies contribute to more frequent trips to the toilet, as they need to be removed in time.
• Bad breath (keto breath).A person in ketosis may smell of acetone, similar to nail polish remover or overripe fruit.

Decreased appetite and increased energy may occur.These are the signs that keto dieters notice.

The rules of the keto diet

To follow a ketogenic diet, you must:rules:

• Reduce the amount of protein.As mentioned earlier, protein can inhibit the transition into ketosis because protein can be converted to glucose.
• Consultation with a specialist is required before starting the transition to the keto diet.Such experiments require a comprehensive examination and a doctor's permission.It is also best to follow the ketogenic diet under the supervision and approval of a nutritionist.
• Clean out your fridge of carbohydrate foods to avoid temptation.
• Create a list of approved products for the first time;it should always be at hand: in the phone notes or in the refrigerator.
• You need to understand how to calculate the calorie content and amount of food, for example using calculators.
• Giving up carbohydrates should be gradual, as giving up carbohydrates immediately will be very difficult.
• Do not forget that by almost completely omitting a large group of foods, you lose a large amount of vitamins and nutrients.Don't forget to top up their reserves, but it's better in their natural form;pharmacy vitamins are not fully absorbed.
• Follow the proportions of BJU (proteins, fats and carbohydrates).Calculating BJU is the most important rule for a keto diet.Carbohydrates should be about 5-10% of the main diet and protein about 10-20%.The rest should be fat - 70-85%.

For example, if your norm is 1600 calories, thencarbohydratesbe:

80-160 calories

1600*5%=80 kcal, 1600*10%=160 kcal

proteins:

160-320 calories

1600*10%=160 kcal, 1600*20%=320 kcal

fat:

1120-1360 calories

1600*70%=1120 kcal, 1600*85%=1360 kcal

Convert parameters to grams.One gram of carbohydrates and protein contains 4 calories, fats - 9. This means that with a 1600 calorie norm,carbohydratesbe:

20-40 g

80/4=20 gr, 160/4=40 gr

proteins:- 40-80 gr

160/4=40 gr, 320/4=80 gr

fat:

124-151 g

1120/9=124 gr, 1360/9=151 gr

Types of keto diet

There are different onestypes of keto dietdepending on the ratio of BZHU, but now you can also calculate the amount of nutrients independently according to the above example.

• Standard power supplyon the keto diet or the classic keto diet.The ratio of BJU is 20/75/5 (20% protein, 75% fat, 5% carbohydrates).
• Cyclic schemeketo diet with fasting.It is used by athletes who want to increase muscle mass and is not intended for long-term use.High carb fasting days are added to the regular periods.Cereals and fruits containing a lot of sugar are allowed two days a week.The ratio of BZHU on normal days is 20/75/5, on fasting days 20/30/50
• A targeted keto diet, also known as a sports diet.You can eat carbohydrate foods before and after training and exercise.BJU Ratio – 35/60/5
• High protein systemketogenic diet.You can consume more protein than usual.Bodybuilders use it to maintain muscle mass.Two options for the BZHU ratio - 35/60/5 and 40/55/5.
• Modified keto diet.The ratio of BZHU is divided as follows - 30/40/30
• Vegetarian keto diet, or the vegan ketogenic diet.Animal foods are replaced with approved foods and carbohydrates are limited.The menu consists of fruits, vegetables, herbs, nuts, seeds, and fats.The amount of carbohydrates must not exceed 15%.
• The Dirty Keto Diet.You can eat unhealthy food.This includes soda, hot dogs, sausages, fast food, if they do not contain a large amount of carbohydrates.BZHU system – 20/75/5
• Lazy Ketogenic Diet.Suitable for beginners, except for the ratio, BJU is no different from the dirty ketogenic diet.BZHU system – 20/80/20

Benefits of the keto diet

Proponents of the keto diet highlight the many benefits of this diet.In addition to significant weight loss, there are:

• Reduced blood sugar.Available research shows that the keto diet is effective in preventing diabetes.
• Increased energy.Thanks to the large amount of fat, you feel more energetic.When losing weight, people most often suffer from depression and low energy.This is due to a decrease in glucose in the blood.In the case of the keto diet, the lack of glucose does not reduce the body's energy level.On the contrary, the sugar level normalizes, as a result of overvoltages and loss of strength.
• Improved mental function.Many followers of the keto diet notice an increase in mental performance.This is because ketones are the best source of energy for the brain.The body works stably, focus and concentration improve.In rare cases, the keto diet is used to prevent Parkinson's and Alzheimer's disease in older adults.
• Treatment of epilepsy.The keto diet has been used to treat epilepsy since the early twentieth century.The keto diet is now used to treat children with epilepsy.The latest studies show that the treatment is also effective in adults.
• Improving the quality of the skin.Some studies show that the ketogenic diet reduces facial inflammation.
• Improving the performance of the cardiovascular system.The amount of bad cholesterol decreases, as a result, blood pressure stabilizes.The probability of plaque and blood clot formation decreases, the vessel walls are strengthened and blood quality improves.

Harmful effects and side effects of the keto diet

The consequences of the ketogenic diet are far greater than the positive effects.The worst thing a keto diet can lead to is acidosis.It was already discussed above;this is a condition in which damage to the nervous system is possible, in the most serious case - coma.This is why the keto diet should be supervised by a medical professional.It is very difficult to do everything right and follow all the rules, especially for a beginner.

With the keto diet, you can:negative consequences:

• Increased urination.The body tries to get rid of ketone bodies, so urine production increases.The fluid must be replaced.
• Leg cramps are the most common side effect after starting the keto diet.This effect is associated with a lack of minerals due to increased urination.Therefore, more water and salt should be consumed.If these measures are insufficient, a magnesium supplement should be introduced.
• Constipation.The most common cause is dehydration (dehydration) and a lack of vegetables and fiber.Increase the amount of water again, at least 2 liters per day.To solve constipation problems, you can eat more fiber from non-starchy vegetables.
• Abnormal heart rhythm (tachycardia), the heart begins to beat faster and more violently.This is a temporary effect that goes away after the first week.The problem is related to potassium, magnesium and sodium deficiency.If the problem persists, increase the amount of water and salt.In severe cases, add potassium or seek medical advice immediately.
• Reduced physical activity.Strength and endurance may be zero at first until the body gets used to burning fat.If your strength doesn't return over time, try a cyclical ketogenic diet.
• Hair loss, deterioration of hair quality, skin and nail quality.The effect can appear 3-5 months after the start.It is urgent to add vitamins to the diet, preferably in natural form.Vitamins in pill form are more difficult and incompletely absorbed.
• Cholesterol may rise.Some studies show that cholesterol levels increase among keto dieters.
• Exacerbation of cholelithiasis.
• At the beginning of the journey, heartburn and stomach problems may occur.
• Rashes on the body.Keto rash is thought to be a skin reaction to increased acetone levels, which comes out in sweat.
• Keto flu is the most common side effect.It follows beginners through the first week of the ketogenic diet.The keto flu includes headaches, brain fog, fatigue, hunger, nausea, and discomfort.Symptoms can be reduced by supplementing with the minerals sodium, magnesium and potassium.
• The biggest consequence of the keto diet that causes these side effects is mineral imbalance and vitamin deficiency.Lack of minerals and vitamins can disrupt and undermine health.

Contraindications of the keto diet

Since the ketogenic diet has many side effects, the body must be completely healthy.Contraindications of the keto diet:

• Diabetes mellitus
• Pregnancy and breastfeeding period
• Pancreatitis, chronic diseases of the stomach and intestines
• Liver failure
• Carnitine deficiency, lack of carnitine-palmitoyl-transferase, carnitine-acyltransferase, pyruvate-kinase enzymes
• Porphyria

Warning!If you are on a keto diet, your alcohol test may be false positive.

What can you eat on a ketogenic diet?

What foods can you eat on a keto diet, what fats can you eat on a keto diet, what is fiber, what fruits and vegetables can you eat on a ketogenic diet.Read more about this.

Licensed on the keto dietfats, can be found at:

• Dairy products - full-fat cottage cheese, sour cream and cream, hard cheeses, butterfats, almond and coconut milk.Avoid low-fat dairy products and sweet yogurts.
• Oils and fats - vegetable oils (olive, sunflower, sesame, pumpkin, flaxseed, coconut, mustard, corn, cedar, sea buckthorn, peanut, hemp, walnut oil, avocado oil), butter, mayonnaise, sauces
• Nuts and seeds – pistachios, peanuts, cashews, walnuts, macadamia nuts, pecans

A slightly smaller amount is neededsquirrels:

• Meat - beef, pork, lamb, chicken, turkey, duck, goose, game.
• Fatty fish - salmon, salmon, sardine, saury, beluga, etc.
• Seafood.
• Conserve.
• Egg.

It should be no more than 10% of the dietcarbohydrates: low-carb vegetables and fruits (fiber) – chia seeds, eggplant, bell peppers, radishes, Chinese, cauliflower, white cabbage, broccoli, celery, spinach, asparagus, Swiss chard, zucchini, lettuce, Brussels sprouts, green beans, cucumber, zucchini, green beans, cucumber, zucchini lime, kiwi, grapefruit, plums, blueberries, blackberries, raspberries, strawberries, coconut,avocado.

Drink more to replenish your water supplyliquids– coffee, tea, water, bone broth, low-carb shakes and milkshakes

To replace minerals –mineral water

You can follow the plate rule while on the keto diet.It just looks a little different:

The following products should always be in the kitchen:

• Water, coffee tea.
• Sweeteners.
• Sauces: mayonnaise, mustard, horseradish, soy sauce.
• Ready broths (bone, chicken, beef, mixed).
• Pickles.
• Seeds and nuts.

What foods are prohibited on the keto diet?

During the keto diet, there are many more foods to avoid than are allowed.

• Products with a high sugar content - sweets, chocolate, cakes, candy, soda, packaged juices, etc.
• Grains and starchy products - rice, legumes (beans, lentils, chickpeas, mung beans, peas, soybeans, porcelain, lupins), pasta, cereals (buckwheat, oatmeal, wheat, pearl barley, millet, barley, semolina, corn, peas)
• Fruits, permitted fruits are listed above
• Starchy vegetables - potatoes, carrots, corn, chicory, rutabaga, beets, pumpkin, zucchini
• Spices with a high carbohydrate content
• Alcohol can interrupt the process of ketosis

We rid the kitchen of the following products:

• Starches and cereals - pasta, bread, rice, potatoes, corn, flour, cereals, buns, croissants, bagels, waffles.
• Sweets - fruit juices, milk chocolate, cakes, desserts, candies.
• Legumes - beans, peas, lentils.

Start reading labels, hidden carbs can be anywhere.

Menu on a keto diet

Morning

Scrambled eggs and bacon

Ingredients:

• 2 eggs
• Bacon 100 gr
• Spices to taste

Preparation:

• Fry the bacon for 1 minute on both sides, then add the eggs.
• The eggs are fried, salted and seasoned.

Lunch

Chicken curry soup

Ingredients:

• small onion
• Chicken thigh 150 gr
• Sour cream 25% 40 gr
• Green beans 70 gr
• Curry powder 1 tbsp.
• Any oil 1 tbsp.

Preparation:

• Fry the onion in a pan in oil until transparent.
• Add the chicken legs and fry each side for 4-5 minutes.
• Mince the meat directly in the pan.
• Add sour cream, green beans, curry, salt and spices to taste.
• Add a glass of water and simmer for 20 minutes.

Dinner

Meatballs with zucchini

Ingredients:

• Ground beef 180 gr
• Chicken egg 1 pc
• Hard cheese 40 gr
• Zucchini 100 gr

Preparation:

• Grate hard cheese.
• Mix the minced meat: minced meat, egg and cheese.We form meatballs.
• Fry both sides in an oiled pan.
• Cut the zucchini into long strips like pasta.
• Fry in an oiled pan for about 2 minutes.
• Place the zucchini on a plate and the meatballs on top.You can add sauce and herbs.

Why is it better not to practice the keto diet?

• “Lose weight fast on the keto diet,” shouts every keto diet proponent.And it's true, the weight is coming off a lot, although not what I want.The lack of carbohydrates leads to rapid weight loss, as they retain a lot of water.One gram of carbohydrate requires 3 grams of water.The presence of 300 grams of carbohydrates in the diet retains 900 grams of water.At first, you will be able to lose a lot of water and this will make you want to stick with keto.However, without a calorie deficit, weight loss stops.
• The keto diet has huge contraindications;you must be in good health to practice the ketogenic diet.It is better not to eat this diet without the supervision of a professional.
• The World Health Organization (WHO) recommends the consumption of carbohydrates in order to provide energy and intake of all necessary minerals and vitamins.Without such a large product category, you can upset this balance.As a result, the body dies due to lack of vitamins.
• The ketogenic diet is completely against the rules of healthy eating.
• You won't be able to lose weight without a calorie deficit, well, in general, you can only lose weight with the keto diet thanks to calorie restriction.Therefore, it is much easier and safer to lose weight by eating right and limiting calories.
• It doesn't matter if everyone is dealing with diabetes, the ketogenic diet can trigger it.Liver cells are no longer sensitive to insulin and glycogen.Pancreatic cells also atrophy, leading to type 2 diabetes.Of course, this cannot happen within a few weeks, but the longer we stick to the diet, the greater the risk.
• Fatty liver inflammation may develop (fatty liver is a process that occurs as a result of a large accumulation of fats in the liver).
• The scary word “insulin” is what keto dieters fear and believe contributes to weight gain.However, it is also produced when fats and proteins are consumed.It is produced in the same moderate amount even when complex carbohydrates are consumed.There will be no sugar spikes if you fully consume fats, proteins and complex carbohydrates.
• The keto diet promises increased activity, well-being, better mental function, lower sugar levels, and more.But in fact, the same success can be achieved by completely eliminating simple carbohydrates and leaving only complex ones.
• You cannot build muscle mass without carbohydrates.Muscles need glycogen from carbohydrates.
• Let's get to the most important point - the 12-year study.The main finding is that low-carbohydrate diets are associated with a significantly higher risk of death from all causes over the long term.