The Keto Diet: What You Need to Know Before You Try It

The keto diet was developed to treat diabetics, but some doctors decided to try it for weight loss.Let's find out who such a diet is suitable for and what dangers it can bring, how to choose products and create a menu.

What is the Keto Diet?

The ketogenic or keto diet is a low-carb, high-fat diet.This diet helps reduce blood sugar levels, increase insulin sensitivity, improve well-being and lose weight by changing metabolism.

A change in diet leads to a state of ketosis - a metabolic mode in which the body obtains energy from animal foods.The main source of energy are ketone bodies: acetone, acetoacetate and beta-hydroxybutyric acid.These are substances that are formed in the liver from the body's own fatty tissue and ingested fats.Ketone bodies, instead of glucose, nourish internal organs, muscle tissue and the brain.

The process of ketosis can be triggered by fasting, but the keto diet allows you to enter this state and maintain it permanently without risk to health.

Signs of ketosis:

• acetone or fruity breath smell;
• increased ketone body levels in blood, urine and breath;
• decreased appetite and hunger;
• Loss of strength, which after a few days can be replaced by normal well-being and increased brain activity;
• gastrointestinal disorders, thirst and frequent urination;
• weight loss;
• Irritability;
• Insomnia.

Ketosis is a natural metabolic state of the body in which the body's fats and adipose tissue become the main source of energy instead of glucose.

Types of nutrition:

• Standard: 75% fat, 20% protein and 5% carbohydrates of total calorie intake;
• cyclical: five days of keto alternating with two days of high-carbohydrate food;
• Target group: suitable for athletes;
• high protein content: differs from the standard version in the ratio of elements (60% fat, 35% protein and 5% carbohydrates).

Most studies and articles focus on standard and high-protein diets.The cyclic and target options have been less studied and are recommended for athletes and bodybuilders.

The keto diet is a diet with a high percentage of fats and a minimum of carbohydrates.The body gets energy from animal foods instead of glucose.This diet can help lower blood sugar and insulin levels and help you lose weight.

Foods to avoid

The keto diet cannot be called carbohydrate-free: its daily amount is 5% of food or 20-50 grams of the product.

But to start and maintain a state of ketosis, you need to eliminate foods rich in carbohydrates from the menu or reduce their quantity:

• Cereal and starch products: rice, pasta, cereals, potatoes;
• sugary foods and drinks: sodas, fruit juices, baked goods, etc.;
• all fruits except berries;
• beans and beans;
• diet products and low-fat foods;
• sauces and flavorings that contain sugar and unhealthy fats;
• Alcohol.

Foods to include in your diet

Important foods included in the keto diet:

• Meats: steaks, sausages, bacon, chicken and turkey;
• Fish: salmon, tuna, mackerel;
• Seafood;
• eggs;
• butter and sour cream;
• Cheese: Cheddar, goat, cream, mozzarella or blue cheese;
• nuts and seeds;
• olive, coconut and avocado oil;
• fresh avocado and guacamole;
• Low-carb vegetables: most green vegetables, tomatoes, onions, peppers;
• Spices: salt, pepper, spices and herbs.

Low-Carb Foods Suitable for the Keto Diet:

• 0% Carbohydrates: Beef, lamb, chicken, eggs, pork (including bacon), jerky, salmon, sardines, trout, butter, olive, coconut and avocado oil, water, coffee, tea.
• 0-5%: Liver, shellfish, shrimp, tuna, lobster, cod, tomatoes, cauliflower, cucumbers, asparagus, mushrooms, cheese, sour cream, yogurt (including Greek yogurt).
• 5-10%: Broccoli, onions, Brussels sprouts, kale, eggplant, peppers, green beans, avocado, olives, strawberries.
• 10-15%: grapefruit, apricot, walnuts.
• 15-25%: almonds, peanuts.

As a snack, experts recommend eating seafood, cheese, olives, meat, hard-boiled eggs, nuts, berries, dark chocolate and small portions of leftovers from breakfast, lunch and dinner.

Menu for the week by day

Monday

• Breakfast: bacon, eggs, tomatoes.
• Lunch: Chicken salad with feta cheese and olive oil.
• Dinner: salmon and asparagus in butter.

Tuesday

• Breakfast: Omelet with goat cheese, tomatoes, basil.
• Lunch: Almond milk, peanut butter and cocoa smoothie with sugar substitute.
• Dinner: Meatballs, cheddar cheese and vegetables.

Wednesday

• Breakfast: Keto milkshake – such as peanut butter or strawberry.
• Lunch: Shrimp salad with avocado and olive oil.
• Dinner: Pork ribs with broccoli, salad and parmesan.

Thursday

• Breakfast: Omelette with avocado, salsa, peppers, onions and spices.
• Lunch: Nuts, celery sticks with salsa and fresh guacamole.
• Dinner: Pesto chicken with cream cheese and fresh vegetables.

Friday

• Breakfast: Yogurt with peanut butter, cocoa and sweetener.
• Lunch: Beef in coconut oil with vegetables.
• Dinner: Burger without bun with bacon, cheese and egg.

Saturday

• Breakfast: Mushroom omelette with ham and cheese.
• Lunch: ham, cheese, nuts.
• Dinner: White fish, egg and spinach in coconut oil.

Sunday

• Breakfast: Scrambled eggs with bacon and mushrooms.
• Lunch: Burger with salsa, cheese and guacamole.
• Dinner: steak, salad, egg.

Natural foods suitable for the keto diet include meat, fish, butter, eggs, cheese, mushrooms, low-carb vegetables, nuts and seeds.

The effectiveness of losing weight on a keto diet

No diet alone will result in long-term weight loss and can be harmful to your health.After temporary weight loss, people return to their previous state, sometimes gaining more weight than before the diet change.A safe and effective way to achieve your desired weight and maintain health and fitness is to find a suitable lifestyle and nutrition plan that you can follow with the help of experts.

Experts confirm that the keto diet is 2.2 times more effective for weight loss than a low-fat diet.Weight loss occurs due to:

• increasing the amount of protein in the diet;
• decreased appetite;
• changes in eating habits;
• Obtaining energy from fats instead of glucose;
• rapid fat burning;
• improved metabolism due to increased insulin sensitivity.

The keto regime does not require constant counting of calories, creates a feeling of satiety, accelerates fat burning and prevents its formation.

Harm of the keto diet

In 2018, Polish professor Maciej Banach presented a report on the dangers of a low-carbohydrate diet at the European Society of Cardiology Congress.The study found that in a control group of 24,000 participants, the risk of dying from heart disease, stroke and cancer was 50%, 51% and 35% higher among those who ate high-fat and low-carb diets, respectively.

In January 2020, the international organization Physicians Committee for Responsible Medicine recommended removing low-carb diets, including the keto diet, from the 2020-2025 Dietary Guidelines for Americans.Doctors have pointed out that such a diet increases the risk of heart disease.

Additionally, the state of ketosis has side effects that you need to be aware of.

Keto flu

General deterioration of the condition that occurs when there is a change in diet and lasts for several days.Symptoms:

• physical fatigue,
• headaches and dizziness,
• reduced attention and performance,
• feel hungry
• sleep disorder,
• Irritability,
• digestive disorders,
• increased thirst,
• frequent urination,
• muscle cramps,
• rapid heartbeat.

In the first few weeks it is necessary to strictly follow the diet in order to accustom the body to the new diet.If you have keto flu symptoms, it is important to eat well and drink at least 2 liters of fluids daily, preferably with electrolytes.Experts recommend adding MCT oils (fatty acids derived from coconut and palm oil), minerals (salt, soda, magnesium), caffeine, creatine, whey protein and foods containing fiber to your diet.In addition, you need to reduce physical activity.

Risk group: everyone who switches to a keto diet.

Ketoacidosis

Ketosis is a natural physiological mode in which the body produces the amount of ketone bodies the body needs.Ketoacidosis is a pathological condition in which the concentration of glucose and ketone bodies is too high, which can lead to coma and death.Ketoacidosis can be caused by diabetes, prolonged fasting, or a reaction to an increase in the amount of fat in the diet.

Risk group: people with type I and type II diabetes, children aged 1-13, nursing mothers.

Kidney stones

According to studies, the ketogenic diet can trigger the formation of kidney stones in 6.7% of patients.

Risk group: children suffering from epilepsy.

Keto diet for diabetes

Scientists have confirmed the benefits of the keto diet for people with type II diabetes.In one case, 95% of patients reduced or eliminated medications, compared to 62% of participants on a high-carbohydrate diet.In another study, 75% of study participants improved insulin sensitivity.

In addition, the possible use of ketosis to combat the formation of cancer cells, to treat acne, epilepsy in children, heart and brain diseases, and Parkinson's and Alzheimer's syndromes is being researched.However, the scientific material collected is not yet sufficient to draw a solid conclusion.

The keto diet is effectively used to treat type II diabetes.In other cases, the medical benefits of a low-carb diet require additional research.

Doctor's opinions

We asked Evgenia Mayevskaya, candidate of medical sciences, gastroenterologist and nutritionist, several questions.

Is the keto diet beneficial or harmful?

“It depends on the dose.”Today, this nutritional strategy is not recognized by any global nutritional community and therefore cannot be recommended by official medicine.

With this form of nutrition, more than 80% of the energy content of the food comes from fats and the intake of carbohydrates is limited to 20 g per day or up to 50 g, which is gentler and slightly better tolerated.Essentially, the keto diet is mostly low in carbohydrates (and the transition into ketosis is associated with it) and often high in protein.With this type of diet, the body has plenty of saturated fats, including trans fats, as well as protein.

It often happens that most adherents of the keto diet do not have a clear idea in the initial stages about what foods are acceptable on a ketogenic diet, but it is more or less clear what should be avoided.Therefore, meat products are used, which has consequences.

This can lead to a lack of fiber, which is found in carbohydrate-containing foods, as well as a lack of water-soluble vitamins such as C and minerals.Such foods can hardly be considered safe.And it is extremely difficult to stick to it throughout your life, but only this option allows you to ensure a stable weight when it comes to losing weight.

What are the consequences and dangers of the keto diet?

Weight loss in the early stages can be really impressive, even before the body switches to ketosis and the actual fat burning from water has not yet started.1 g of carbohydrates stores four times more fluid in the body than protein, and the first thing you notice is a decrease in body volume.If there is really a lot of excess weight, then the result is initially encouraging.

However, it is worth remembering that if the diet remains the same, everything will return.And not everything is so rosy.Here are some negative consequences:

• general weakness, fatigue during adjustment;
• hypoglycemia;
• bad breath and the smell of sweat (due to the abundance of meat foods);
• Stool disorders (constipation or tendency to diarrhea);
• nausea;
• Disturbance of the pancreas and gallbladder, especially in gallstone disease of any stage;
• gastric dyspepsia;
• kidney stones (with long-term adherence) and dysfunction;
• possible deterioration of the lipid profile towards atherogenic;
• Weight gain when switching to a normal mixed diet.

I also associate this eating strategy with an increased risk of osteoporosis and worsening brain activity.

There are a number of authoritative foreign studies with which cardiologists are more familiar, which indicate that when replacing carbohydrates in the diet with fats and proteins for the purpose of weight loss, the risk of cardiovascular disease increases significantly, by about 3.5-5%.This means that the risk of strokes and heart attacks can increase just by changing your diet.

If a person does not suffer from the above disorders, if desired, you can try the keto diet and evaluate the effect.

A similar strategy, but without introducing ketosis, but with a significant restriction of the carbohydrate content (precisely by reducing simple carbohydrates), is initially recommended for patients with impaired carbohydrate metabolism, for example if the glucose or insulin level is increased.Once you get inspired by the first results in reducing body volume, it is always easier to continue.

Maybe just don't eat sweets and simple carbohydrates?Also, does it help reduce sugar levels and lose weight without ketosis?

Taking into account the data on long-term and most effective nutritional strategies as well as my own experience, I can say that you can actually lose weight by giving up sweets: sweet foods are not only high in calories, but also stimulate the appetite.

For most people, however, the effect is unlikely to last and the kilograms lost will return.Man always wants what is forbidden to him, and in a fit of temporary weakness he allows himself and eats too much.

But even such a diet, which is by no means low in carbohydrates but is limited to simple sugars, can lead to weight loss and thus to a normalization of blood sugar levels.