Can you eat fruit on a keto diet. How many carbs are in different fruits. Which fruits are best for staying in ketosis. What are the lowest carb fruit options for keto.

Understanding Fruit Consumption on a Ketogenic Diet

The ketogenic diet is a low-carb, high-fat eating plan designed to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. While fruits are generally high in natural sugars and carbs, some can be incorporated into a keto diet in moderation. The key is selecting lower-carb options and controlling portion sizes to maintain ketosis.

Why are fruits limited on keto?

Fruits contain fructose and other natural sugars that can quickly add up in carb count. On a standard ketogenic diet, carb intake is typically limited to 20-50 grams per day. Many fruits can easily exceed this limit in just one serving, potentially kicking you out of ketosis. However, some lower-carb fruits can fit into a keto meal plan when consumed mindfully.

Top 10 Keto-Friendly Fruits and Their Net Carb Content

Here are the best fruit options for those following a ketogenic diet, listed with their net carb content per serving:

1. Raspberries: 3g net carbs per 1/2 cup (60g)
2. Blackberries: 4g net carbs per 1/2 cup (70g)
3. Strawberries: 6g net carbs per 8 medium-sized berries (100g)
4. Plum: 7g net carbs per 1 medium fruit (65g)
5. Kiwi: 8g net carbs per 1 medium fruit (70g)
6. Cherries: 8g net carbs per 1/2 cup (75g)
7. Blueberries: 9g net carbs per 1/2 cup (75g)
8. Clementine: 9g net carbs per 1 medium fruit (75g)
9. Cantaloupe: 11g net carbs per 1 cup (160g)
10. Peach: 13g net carbs per 1 medium fruit (150g)

Berries: The Keto Fruit Superstars

Berries are the most keto-friendly fruits due to their lower sugar content and high fiber. They’re packed with antioxidants and can be enjoyed in small portions without significantly impacting ketosis. Raspberries, blackberries, and strawberries are particularly good choices, while blueberries should be consumed more sparingly due to their slightly higher carb content.

How can you incorporate berries into a keto diet?

Try adding a small handful of berries to Greek yogurt, using them as a topping for keto pancakes, or blending them into a low-carb smoothie. Remember to count the carbs and adjust your daily intake accordingly.

The Impact of Modern Fruit on Keto Diets

It’s worth noting that the fruits we consume today are quite different from their ancient counterparts. Modern cultivation techniques have resulted in fruits that are larger, sweeter, and often lower in fiber than their historical versions. This means that today’s fruits can have a more significant impact on blood sugar levels and ketosis.

How have fruits changed over time?

Selective breeding has led to fruits with higher sugar content and lower fiber. For example, wild bananas were once small and filled with large seeds, while modern bananas are larger, seedless, and much sweeter. This evolution makes it more challenging to incorporate fruits into a ketogenic diet compared to our ancestors’ eating patterns.

Nutritional Benefits of Keto-Friendly Fruits

While limiting fruit intake on a keto diet, it’s important to recognize the nutritional benefits that low-carb fruits can provide:

• Vitamin C: Berries and citrus fruits are excellent sources of this immune-boosting vitamin.
• Antioxidants: Many keto-friendly fruits are rich in antioxidants that help combat oxidative stress.
• Fiber: The fiber in fruits can aid digestion and help you feel fuller for longer.
• Potassium: Fruits like avocados (yes, they’re a fruit!) are high in potassium, which is important for maintaining electrolyte balance on a keto diet.

Alternatives to Fruit on a Keto Diet

For those concerned about meeting their nutritional needs while limiting fruit intake, there are several low-carb alternatives that can provide similar benefits:

What vegetables can replace fruits on a keto diet?

Many vegetables offer similar or even superior nutritional profiles to fruits, with fewer carbs. For example:

• Bell peppers are higher in vitamin C than oranges
• Leafy greens like kale and spinach are rich in vitamins and minerals
• Broccoli provides fiber and antioxidants
• Avocados offer healthy fats and potassium

These vegetables can help you meet your micronutrient needs while keeping carb intake low.

Strategies for Including Fruit in a Keto Diet

If you’re determined to include fruits in your ketogenic lifestyle, here are some strategies to do so without compromising ketosis:

How can you enjoy fruits while maintaining ketosis?

Consider these approaches:

• Practice portion control: Use smaller serving sizes of fruit to limit carb intake.
• Pair fruits with fats: Combine fruits with high-fat foods like cheese or nuts to slow sugar absorption.
• Time your fruit consumption: Some people find they can tolerate fruit better after a workout when their glycogen stores are depleted.
• Monitor your ketones: Use ketone testing to understand how different fruits affect your ketosis levels.

The Role of Fiber in Keto Fruit Consumption

When considering fruits on a keto diet, it’s crucial to understand the concept of net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. Fiber is not digested and absorbed in the same way as other carbohydrates, so it has a minimal impact on blood sugar and ketosis.

Why is fiber important in keto fruit choices?

Fiber-rich fruits can be more keto-friendly because:

• They have a lower net carb count
• Fiber slows down the absorption of sugars, reducing blood sugar spikes
• It aids in digestion and promotes feelings of fullness

Berries, for instance, are popular keto fruits partly due to their high fiber content relative to their total carbohydrates.

Seasonal Approach to Fruit on Keto

Historically, humans only had access to fruits seasonally. This natural limitation might be worth considering in a modern keto diet approach.

Can seasonal eating of fruits benefit a keto lifestyle?

Adopting a seasonal approach to fruit consumption on keto can:

• Provide variety in your diet throughout the year
• Align more closely with natural human eating patterns
• Potentially allow for slightly higher fruit intake during certain seasons without compromising long-term ketosis

For example, you might enjoy more berries in summer and focus on lower-carb vegetables in winter.

Fruit Extracts and Flavorings on Keto

For those who miss the flavors of high-carb fruits, there are ways to incorporate fruit taste without the carbs.

How can you enjoy fruit flavors without the carbs?

Consider these options:

• Use fruit extracts in baking or flavoring water
• Choose sugar-free fruit-flavored beverages (in moderation)
• Experiment with fruit-scented teas
• Try small amounts of freeze-dried fruit powders for intense flavor with fewer carbs

These alternatives can satisfy fruit cravings without significantly impacting your carb intake.

The Psychological Aspect of Fruit Consumption on Keto

The decision to include or exclude fruits from a keto diet isn’t just about nutrition; it also involves psychological factors.

How does fruit restriction affect adherence to a keto diet?

Consider these psychological aspects:

• Some people may find it easier to avoid fruits entirely rather than limit portions
• Others might feel deprived without any fruit, potentially leading to diet burnout
• Including small amounts of fruit can make social situations easier to navigate
• The act of choosing and enjoying lower-carb fruits mindfully can increase diet satisfaction

Finding a balance that works for your mental well-being and dietary goals is key to long-term success on a ketogenic diet.

Keto-Friendly Fruit Recipes and Ideas

Incorporating keto-friendly fruits into your meal plan can add variety and nutrients to your diet. Here are some creative ways to enjoy fruits while maintaining ketosis:

What are some tasty keto fruit recipes?

• Berry and Cream Dessert: Whip heavy cream and top with a small portion of mixed berries
• Keto Fruit Smoothie: Blend unsweetened almond milk, a handful of berries, and keto-friendly protein powder
• Strawberry Spinach Salad: Toss spinach leaves with sliced strawberries, feta cheese, and a olive oil dressing
• Raspberry Chia Pudding: Mix chia seeds with unsweetened almond milk and top with a few raspberries
• Keto Fruit Salsa: Dice cucumber, bell peppers, and a small amount of strawberries for a refreshing salsa

Remember to account for the carbs in these recipes and adjust your daily intake accordingly.

Monitoring Ketosis When Including Fruits

When introducing fruits into a ketogenic diet, it’s important to monitor your ketone levels to ensure you’re maintaining ketosis.

How can you track the impact of fruits on your ketosis?

Consider these methods:

• Use ketone test strips or a blood ketone meter to check your ketone levels regularly
• Keep a food diary to track your fruit intake and its effects on your ketone levels
• Pay attention to how you feel after eating fruit – increased hunger or cravings might indicate a drop in ketosis
• Experiment with different types and amounts of fruits to find what works best for your body

By closely monitoring your body’s response, you can tailor your fruit consumption to maintain ketosis while enjoying the nutritional benefits of fruits.

Fruit Consumption and Exercise on Keto

For those combining a ketogenic diet with an active lifestyle, the timing of fruit consumption can be strategic.

Can fruit intake be timed around workouts on keto?

Consider these approaches:

• Consuming a small amount of fruit before a high-intensity workout may provide quick energy
• Post-workout fruit intake might be better tolerated as your muscles replenish glycogen stores
• Endurance athletes on a keto diet might benefit from slightly higher fruit intake during long training sessions
• Always monitor your ketone levels to understand how pre- or post-workout fruit affects your ketosis

Remember that individual responses can vary, so it’s important to find what works best for your body and fitness goals.

Comparing Fruit Options: Fresh, Frozen, and Dried

When incorporating fruits into a keto diet, the form of the fruit can make a difference in its carb content and impact on ketosis.

Which form of fruit is best for a keto diet?

Let’s compare the options:

• Fresh fruits: Generally the best option, as they retain all their fiber and nutrients
• Frozen fruits: Similar in nutrition to fresh fruits, convenient for smoothies and long-term storage
• Dried fruits: Much higher in carbs due to concentration of sugars, best avoided on keto
• Canned fruits: Often contain added sugars, check labels carefully if considering

Opt for fresh or frozen fruits without added sugars to keep carb intake low while enjoying the benefits of fruit on your keto diet.

The Best Fruits on a Keto Diet – Diet Doctor

By , medical review by – Updated January 26, 2021

Most fruits and berries contain quite a lot of carbs. That’s why they taste sweet. They can be seen as nature’s candy.

In general, the sweeter or larger the fruit, the more sugar it contains. On a keto diet, while berries are fine in moderation, it’s best to avoid other fruits.

Below is a visual guide. On the left are the best keto choices.

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Berries

Each number represents the net carbs in 100 grams (3.5 ounces) of each berry. So, for example, 100 grams of blueberries (approximately 3 handfuls) would have 12 grams of net carbs.

On a keto diet, small amounts of raspberries, blackberries and strawberries are okay. Be careful with blueberries, because their carbs can rapidly add up. Eat only small portions infrequently, or not at all.

Fruits

Because other kinds of fruit are fairly high in carbs, they’re not a great fit for a keto diet. Again, each number represents the net carbs in 100 grams (3.5 ounces) of each fruit.

For example, one medium-sized orange (weighing approximately 130 grams) has about 12 grams of carbs.

If you eat a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs), you will have exceeded your daily carb limit on a keto diet.

Fruit = Nature’s candy

On a keto diet you can have some berries every so often and it won’t likely take you out of ketosis. You might even be able to eat a few cherries or a small plum. Be careful, however. And if in doubt, you may want to measure your ketones to learn how fruit affects you.
 
Don’t we need to eat fruit to get important vitamins and minerals? No, you can get those same nutrients from vegetables. In fact, some vegetables, like bell peppers and kale, have more vitamin C than any of the citrus fruits — and a lot less carbs and sugar.

What fruits can I eat on a ketogenic diet?

From time to time you may be able indulge in a modest amount of fruit as a treat, while still staying in ketosis. Try topping it with a dollop of unsweetened whipped cream.

Here is a list of the top 10 fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving:

1. Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
2. Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
3. Strawberries: Eight medium-sized (100 grams) contain 6 grams of carbs.
4. Plum: One medium-sized (65 grams) contains 7 grams of carbs.
5. Kiwi: One medium-sized (70 grams), contains 8 grams of carbs.
6. Cherries: Half a cup (75 grams) contains 8 grams of carbs.
7. Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
8. Clementine: One medium-sized (75 grams) contains 9 grams of carbs.
9. Cantaloupe: One cup (160 grams) contains 11 grams of carbs.
10. Peach: One medium-sized (150 grams) contains 13 grams of carbs.

Fruit, then and now

 
Many people ask: “Isn’t eating fruit very natural from an evolutionary perspective?” That may be true, but modern fruit is different from the fruit of the past. Today’s fruit has been selectively bred to maximize yield, decrease fiber, and increase sweet taste.

What fruits and vegetables looked like before

In addition, for most of human history, fruit would have only been available seasonally. Just like primates in natural environments today, ancient humans could have gorged on fruit when available, using the excess carbs to pack on pounds to survive through lean times.

In short, in modern times some people might find that their bodies cannot handle the excess carbs and sugar in fruit that’s available 365 days a year.

Berry recipes

Here are some of our best keto recipes for berries, with the lowest amount of carbs per serving.

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10 Best Fruits to Eat on a Keto Diet

Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy high-fat, low-carb ketogenic diet.

Think again.

With the right picks, you can enjoy fruit on a keto diet. You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation.

A Primer on the Keto Diet and Ketosis

First, it’s important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, a nutritionist based in New York City. While several types of the keto diet exist, the standard approach to this plan requires you to take in about 75 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs.

Because some fruits have more carbs than others, knowing which to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.

Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding.

RELATED: What People With Type 2 Diabetes Need to Know About the Keto Diet

For anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, LLC based in Dayton, Ohio. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. Fortunately, keto flu lasts only about one to two weeks.

Play it safe and ask your healthcare team if keto is right for you.

What Fruits to Eat on a Low-Carb Keto Diet

If you’ve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content (since the body can’t digest fiber), according to the website for the popular low-carb diet Atkins. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following.

What Is Keto Cycling and Can It Help You Stick With the Ketogenic Diet?

By now, you’ve likely heard about the ketogenic diet, the trendy weight-loss plan that calls for dramatically reducing how many carbs you eat, moderating your protein, and upping your fat intake. As a result of following the ketogenic diet, or keto for short, for a few days, your body will enter ketosis, a state that some research links to weight loss, better glucose control, and improved cholesterol. Not all health experts would recommend the diet, though, as it can lead to kidney stones, increased intake of “bad” fats, nutrient deficiencies, decreased bone density, and stomach problems, various research suggests.

RELATED: The Must-Know Risks and Benefits of the Ketogenic Diet

Another big downside of keto is the fact that keeping the body in ketosis is very difficult to maintain. When following the keto diet, you’ll traditionally take in no more than 20 to 50 grams (g) of carbohydrates per day. To put that into perspective, according to the U.S. Department of Agriculture, one medium-sized pear has 27 g of carbs.

That can be a shock to the body. “One of the challenges that many people encounter when they try the ketogenic diet for the first time is the drastic lack of energy that is experienced in the first few days. This is the time when the body is learning to use fat for energy rather than readily available carbs,” says Susan Kieffer, DBA, the department chair for the School of Nursing at Purdue University Global. “You can feel very tired during this time and even a little fuzzy in your thinking.”

This experience is so common that it’s been dubbed the “keto flu.” Another reason the diet is tough to stick to? Carb cravings.

Enter keto cycling. Keto cycling involves following the keto diet for a certain amount of time and then having a day (or more) off. “It’s also called carb cycling,” says Molly Devine, RD, a Durham, North Carolina–based registered dietitian with KetoLogic, a website designed to educate people on keto. “That’s another term for it because there are higher-carb days and lower-carb days.”

The idea is to make the keto diet easier to follow. Knowing that there’s a day in the near future when you’ll be allowed to eat carbs again might help you stick to the diet for a longer amount of time.

RELATED: A Complete List of Foods to Eat and Avoid on the Ketogenic Diet

How Does Keto Cycling Work Exactly?

Keto cycling doesn’t have a set definition. Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off.

Devine typically doesn’t recommend taking more than two days off keto. She says to start with just one day so you can see how your body responds and how quickly you return to ketosis.

“If you have too many carbohydrates, you’re going to build up your glycogen stores, and it’s going to be very hard for you to get back into ketosis,” she says. She says to think about your glycogen stores, which are your body’s supply of stored carbohydrates, as a gas tank. “As long as we don’t let that tank dip over, we can deplete it pretty quickly again and get back into ketosis,” she says. “But as soon as we go beyond that three or four days [off keto], our tanks flood over and you start to actually store some of that glucose as fat, and it becomes very difficult to deplete that tank again and get back into ketosis.”

On those higher-carb days, Devine recommends sticking to healthy carbs with low amounts of sugar rather than going on a full-blown carb binge. Foods like fruit, sweet potatoes, and whole grains rather than white bread and sweets will make it easier for the body to adapt to ketosis again.

RELATED: How Do You Tell the Difference Between Good and Bad Carbs?

Devine says not to jump right into keto cycling. “I would definitely not try keto cycling until you’re about two to three months into your keto diet,” she says. “That’s because you need to make sure your body is fat adapted so that it can get back into ketosis easily.” In her practice, Devine has noticed that if the body is used to being in ketosis, it’ll snap back more quickly after eating a carb-heavy meal than if a person is new to keto, though there’s no firm research to support that this is always the case.

Devine says to follow up a high-carb day with vigorous exercise the next morning. The idea is to force the body to burn the glycogen you took in so it can get back to working on fat burn.

Potential Health Benefits and Risks of Keto Cycling on the Ketogenic Diet

Because keto cycling is so new, no relevant studies have examined the benefits and risks yet. Kieffer says cycling in and out of ketosis — eating carbs and then not eating carbs — could be dangerous. “If you eat a high-fat diet one day (like what is recommended in the keto diet) and then go back to eating carbs the next, I think a person could be in danger of storing much of that consumed fat, which can result in high triglycerides and cholesterol,” she says. She explains the body may not have time to convert fat to energy, so it may stick with using carbs for energy and storing fat.

On the other hand, some anecdotal evidence suggests that people are more likely to stick with keto if they incorporate cycling. You could also end up losing more weight if you stick with the diet for a longer period than you otherwise would have.

Some people believe elite athletes benefit from keto cycling because their bodies use extra carbohydrates as energy to power through difficult workouts and races. After all, research shows that following the strict keto diet impairs exercise performance. A 2017 study published in The Journal of Physiology found keto hurts athletic performance more than a high-carbohydrate diet or one that includes periods of high carbs and low carbs (which is similar to keto cycling).

It seems the body uses high-quality carbs as exercise fuel. A study published in 2018 in Nutrition Today found carbohydrates were the only macronutrient that can be broken down quickly enough for the body to use during high-intensity exercise.

RELATED: 11 Celebrities Who Can’t Get Enough of the Ketogenic Diet

The Challenges Associated With Keto Cycling

Because it’s best to try keto cycling after your body has already adjusted to ketosis, you likely won’t be able to avoid the challenges of starting keto, such as the keto flu.

And while Devine says keto cycling can be helpful for people who crave higher-carb items from time to time, she warns it’s not for everyone.

“Anecdotally, some people who try keto cycling do find it difficult,” she says. “When you reintroduce carbohydrates back into your diet — and this is more about refined carbs, I’m not talking about eating an apple — you don’t feel very good.” She says some people experience a so-called carb hangover — the body feels kind of bloated and inflamed, and you may develop headaches.

It can also be a challenge not to overindulge on those days off the diet. “For somebody who’s been a carb addict or a sugar addict before going on the diet, all of those cravings for those sugars and those carbs come back pretty strong,” Devine says. “It’s kind of like saying, ‘I’m going to stop smoking, but I’m going to have one cigarette a month.’ Good luck.”

RELATED: What Does Meghan Markle Eat? Everything We Know About the Duchess of Sussex’s Diet

Should You Try Keto Cycling?

Be careful about starting keto cycling or keto in general if you’re pregnant or nursing. Kieffer recommends these women consult their primary care provider first. People with type 2 diabetes should also consult their doctor, and those with type 1 diabetes or kidney problems should avoid the diet.

If you’ve cleared the approach with your healthcare team and weight loss is your ultimate goal, know that keto cycling won’t be nearly as effective as keto, Devine points out. “It can halt your weight loss by taking those days off because during that time you’re not going to be burning any fat and you could be putting more on,” she says. Kieffer adds that the results of keto cycling are never as dramatic as when the body is kept in a constant state of ketosis.

On the other hand, if you take the approach of following the keto diet most days but cycling helps you stay on course, cycling could help you stick to the keto diet longer.

What it boils down to is this: You need to know yourself and your self-control. “If you’re able to have a higher-carb day that includes healthy carbs and be able to get back on track the next day, then it might work for you,” Devine says. “But if you’re somebody who kind of loses control when you get around sweet foods, and one donut means the entire case of donuts, you’re going to have trouble with it.”

12 Keto Diet Books to Read in 2021

Are you considering going on the ketogenic diet? Before you start filling your shopping cart with grass-fed butter and bacon, know this: While you’ve likely heard about this high-fat, very low carbohydrate diet — and you probably even have a friend or two who have tried it — there’s still a lot of confusion about what it really takes to follow keto.

“In general, people say they’re on the ketogenic diet, but it’s not actually the case — a lot of times they’re just doing a low-carb plan,” says Ginger Hultin, RDN, a spokesperson for the Academy of Nutrition and Dietetics and a Seattle-based dietitian.

The reason for this, says Hultin, is that the diet itself is challenging to follow. “Because 80 percent or more of your calories must come from fat, if you’re doing the diet correctly, you need to be calculating, weighing, and measuring what you’re eating,” she says.

RELATED: 10 Steps Beginners Should Take Before Trying the Keto Diet

Keto Health Risks to Know

Also, the diet isn’t without risks. “People often don’t know it’s a medically prescribed diet for patients with epilepsy,” says Hultin. People with epilepsy, most commonly children, get regular blood work and lab tests, and are under medical supervision so that doctors and dietitians can confirm they’re getting the vitamins and minerals they need to stay healthy, she says. Keto beginners may follow the diet incorrectly and miss out on potassium, calcium, magnesium, and fiber — essential nutrients that are commonly found in whole grains, certain veggies, and fruits, foods that are limited on a keto menu. “So when people decide to try the diet to lose weight, they’re often doing so without the medical specialists they would otherwise need,” Hultin explains.

Another risk? The diet can strain the kidneys if they’re already damaged. “If you already have kidney issues, the diet is not going to be right for you,” says Hultin. Beyond that, people at risk for heart disease will probably want to avoid the diet, or consult their doctor before trying it, because many foods on a ketogenic diet are high in saturated fat. The American Heart Association recommends limiting saturated fat because it raises your LDL, or “bad,” cholesterol, which increases your risk of heart disease. People with type 1 diabetes, women who are pregnant or breastfeeding, individuals with a history of eating disorders, and those whose gallbladder has been removed are among the other people whom dietitians advise to avoid the keto diet.

Also, a review published in the September–October 2019 issue of the Journal of Clinical Lipidology found that a low-carb diet (like the ketogenic diet), may help lower blood sugar, but at the same time could raise that LDL cholesterol. (Overall, the research on keto’s effect on cholesterol is mixed, however.)

More studies on keto are needed.

RELATED: Can Keto Help Prevent or Manage Heart Disease?

Keto May Help You Lose Weight in the Short Term

Despite the potential dangers of the keto diet, the craze surrounding the approach continues, with more and more people espousing this philosophy for weight loss and other purported health benefits. “I think people are attracted to the diet because you often lose a lot of weight in the beginning, but it’s actually water weight at first,” says Pegah Jalali, RDN, a registered dietitian in New York City and an adjunct professor at New York University.

“Also, if people do have weight loss success on the diet — which is very restrictive — many people don’t have a plan for what’s next, after that phase,” says Jalali. “And when you start to add carbs again and return to how you ate in the past, you’ll likely start gaining weight,” she says. So-called yo-yo dieting, studies show, can be harmful to your health — even upping your risk for a heart attack, according to a study published in April 2017 in the New England Journal of Medicine.

While there’s ample research on the perks of the keto diet for epilepsy, there’s limited research on humans when it comes to other touted health benefits, says Jalali. The trials haven’t covered long periods of time, and often people are in the same place, weight loss–wise, as those on other diets after six months, Jalali says.

For example, a short-term study published in August 2020 in the journal Nutrition and Metabolism found that older adults with obesity on a very low carbohydrate diet (that included high amounts of fat) lost more weight and total fat than the control group. While the results seem promising, the study lasted only eight weeks.

An article published in July 2019 in JAMA Internal Medicine explained that “the enthusiasm for its potential benefits exceeds the current evidence supporting its use for these conditions,” like treating obesity and type 2 diabetes.

Thus, Jalali says, it’s an effective diet for people with epilepsy who can take advantage of the health benefits and have medical supervision and a lifetime motivation to stay on the plan. But people who don’t have a medical reason to be on the ketogenic diet may want to reconsider.

“I think there’s a more sustainable way to lose weight, even for people who have a lot to lose, such as with plant-based diets, the Mediterranean diet, and the DASH diet,” says Hultin. “I don’t recommend the ketogenic diet for anyone unless it’s medically necessary.”

RELATED: The Best and Worst Diets for Sustained Weight Loss

Keto Diet Books to Consider

Regardless, the popularity of low-carb living isn’t going anywhere, what with the ever-expanding crop of keto bloggers and keto Instagrammers sharing their experiences online. Not to mention, there’s a growing number of books on the keto diet hitting the shelves.

Here, discover 12 of the most talked-about keto books of the year, and learn what registered dietitians think of them.

10 Keto Instant Pot Recipes Too Fast Not to Make

Starting a new diet can be challenging — with all the new food you’re supposed to eat and all the old beloved food you are no longer supposed to, as well as the possible carb counting, fat tracking, calorie limiting, and other requirements for you to achieve your desired weight or health goals. For people trying the fad ketogenic diet — a high-fat, low-carb eating plan that’s gained popularity among people trying to lose weight or manage blood sugar — these challenges are a daily reality.

The keto diet works by requiring roughly 70 to 75 percent of your calories to come from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates, says Lara Clevenger, a registered dietitian and certified personal trainer in private practice in Edgewater, Florida.

“This style of eating forces the body to use fat for fuel [as opposed to carbs] in the form of ketone bodies and fatty acids,” Clevenger says. Ketones are by-products of fat metabolism; when ketone levels are elevated, the body enters a state called ketosis — a crucial state for people following the ketogenic diet.

Ketosis is different from diabetic ketoacidosis, or DKA, a dangerous condition that is most common in people with type 1 diabetes and that can lead to death. DKA occurs when blood sugar is high, insulin is low, and there are a low to moderate amount of ketones in the blood.

For many people following the ketogenic diet, the state of ketosis does lead to weight loss. “As a weight-loss plan, people tend to see results quickly, which encourages them to want to continue,” Clevenger says. “As an added benefit, blood glucose levels are [often] lowered, insulin resistance [may be] improved, and increased mental clarity is often seen. ”

The ketogenic diet has gained traction on social media, with several followers swapping their success stories of dramatic weight loss or improved diabetes management. But just because the approach may work for some people doesn’t mean it’s the best fit for everyone. It’s important to talk with your doctor before you try the keto diet, as the plan may lead to muscle loss, or an experience often referred to as the “keto flu,” in which fatigue, confusion, nausea, and dizziness occur.

“The keto adaptation phase varies [from] person to person, and individuals may feel sluggish and tired until they become fat adapted and are able to use ketones efficiently for fuel,” says Clevenger; she says these side effects may prevent some people from sticking with the diet.

Another roadblock may be an aversion to cooking. Because whole, fresh foods are ideal in the keto diet, knowing your way around the kitchen can help you adhere to the plan.

One kitchen tool that may be helpful for even the novice home chef is the Instant Pot, a modernized version of the pressure cooker. It’s become popular lately because it cuts down on meal-prep time and allows for a convenient “set it and forget it” cooking style. The Instant Pot allows users to cook a variety of dishes, including meats, in much less time than in an oven or a slow cooker. That makes it ideal for the meal-planning procrastinator, the busy mom in a hurry to whip up a family-friendly meal, or the beginning cook who prefers to stay away from the oven and stove.

By stocking up on the right ingredients and familiarizing yourself with a few simple recipes, you can use an Instant Pot to prepare meals for an entire week, saving time and effort. If you’re following the restrictive ketogenic diet, this is especially true.

For the ketogenic diet, you’ll want to prioritize foods rich in healthy fat, such as avocado, olive oil, chicken, pork, goat, beef, eggs, and seafood, especially fatty fish like salmon. Meanwhile, you’ll want to eat a moderate amount of protein and limit foods that are packaged, processed, and high in sugar or carbs.

To help you get started with your ketogenic meal plan, we’ve rounded up some of the best easy keto diet Instant Pot recipes even the beginner chef can easily whip up in his or her kitchen. Check them out here!

Eating Fruit on Keto: Problems and Workarounds

In everyday conversation, it’s perfectly normal to talk about “fruits and vegetables” as if they were basically interchangeable. But on keto, vegetables are encouraged in small amounts while fruit is generally discouraged. What gives?

Fruit is a great example of a food that’s perfectly healthy in the abstract but not right for keto specifically. The problem with fruit for keto purposes is that it’s just too high in carbs. With the exception of root vegetables like potatoes and carrots, most vegetables are low enough in carbs to fit into a ketogenic diet, but it’s a lot harder to squeeze a lot of apples or pears into a ketogenic carb count.

There’s nothing “wrong” with fruit: it’s a perfectly nutritious type of food. But it just has too many carbs to fit into a keto diet – at least, in most ways.

[As a nit-picky side note, the technical exceptions to this rule are avocados and tomatoes: both are botanically fruit, but nutritionally very different from apples and oranges. Avocados have quite a high carb count, but most of the carbs are from fiber. Tomatoes have about 6 grams of carbs (2 of those being fiber) per 1 cup of cherry tomatoes, so nutritionally they’re much more like vegetables than fruit. For the purposes of talking about “fruit,” we’ll consider avocados and tomatoes to be outside the “fruit” category, even though in the strictest of technical botanical terms, they’re “fruits.”]

Fruit: a Carb-Counting Primer

Take a look at the carb counts of a few common types of fruit:

• Strawberries: 12 grams (3 of which are fiber) per 1 cup
• Honeydew melon: 15 grams (1 of which is fiber) per 1 cup
• Cantaloupe: 13 grams (1 of which is fiber) per 1 cup
• Blackberries: 14 grams (8 of which are fiber) per 1 cup
• Oranges: 18 grams of carbs (3 of which are fiber) per 1 orange
• Blueberries: 21 grams (4 of which are fiber) per 1 cup
• Cherries: 22 grams (3 of which are fiber) per 1 cup
• Grapes: 27 grams of carbs (1 of which is fiber) per 1 cup of grapes
• Bananas: 31 grams of carbs (4 of which are fiber) per 1 banana
• Apples: 31 grams of carbs (5 of which are fiber) per 1 apple
• Pears: 35 grams of carbs (7 of which are fiber) per 1 pear

On keto, most people are trying to stay below 50 grams of carbs per day. That just doesn’t leave room for a lot of snacking on fruit, unless you’re planning to eat one apple as a snack and nothing but meat and fat for the rest of the day – probably inadvisable from a nutritional perspective.

Nutritional Issues with Skipping Fruit

But isn’t it dangerous to skip fruit? Won’t you miss out on a bunch of nutrition?

Not really. Fruit is plenty nutritious, but there’s not really anything there that you can’t get from lower-carb vegetables. Take a look at some key nutrients, with fruit and vegetable sources compared in terms of nutrition per carb:

Vitamin C

Fruit is famous as a source of vitamin C, but if you’re carb-counting, vegetables are probably a better bet. If you think about carbs as the “price” that you pay for the nutrition that you get from fruit and vegetables, then vegetables give you more bang for your buck – there’s a lot more vitamin C per gram of carbohydrate in vegetables.

The fruits have between 0.4 and 10 milligrams of vitamin C per gram of carbohydrate – and that’s including two fruits that are notably high in vitamin C. Meanwhile, the vegetables have between 17 and 34 milligrams of vitamin C per gram of carbs, which is a better bargain if your carb budget is keto-level strict.

Antioxidants

Fruit does have a lot of antioxidants, but you know what else has antioxidants?

In fact, spices are some of the most antioxidant-rich foods around, and they have near-zero carbs. You can absolutely get an antioxidant-rich diet without fruit in it.

The Good News: Ways to Keep Enjoying Fruit on Keto

OK, here’s the good news: there are still ways to enjoy fruit flavors on keto. You just have to be a little strategic about it. Consider…

Fruit-infused oils and vinegars. Lemon-infused olive oil is a salad dressing classic, but most fruits don’t really go with the olive taste. Not a problem: just branch out into coconut or avocado oil – if you get refined coconut oil, it doesn’t really have any taste. For vinegar, balsamic vinegar and white wine vinegar both go really well with fruit – the vinegar itself does have some carbs, but a lot less than a big pile of fruit would have. Using infused oils and vinegars lets you add fruit flavor to an entire salad for a manageably low number of added carbs.

Spice blends and extracts. You can buy orange-pepper or lemon-pepper seasoning to get that tasty citrus tang in your savory dishes, or hit up the baking aisle for raspberry extract, strawberry extract, and other flavors. The extracts are particularly good for DIY homemade coffee flavorings: add a little of your favorite and some coconut oil or milk for a high-fat caffeine boost.

Tea. There’s a fruit tea to everyone’s taste: apple cinnamon, rosehip, blueberry, raspberry, lemon-ginger, peach vanilla, pomegranate…some of them have some weird artificial flavors, but a lot of them are perfectly Paleo- and keto-friendly.

It’s not really the same as digging into a big pile of fresh blueberries or an apple picked right off the tree, but it can be fun to experiment with different ways of adding fruit flavor to your meals without all the sugar/carbs.

Fruit and Keto: Not a Great Match

Fruit isn’t a “bad” food from a Paleo perspective, but it’s not a great choice for keto – most fruits just have too many carbs to play nicely with a keto diet. There’s nothing in fruit that you can’t get from vegetables, spices, and other nutrient-dense plant foods, and you won’t be setting yourself up for any nutrient deficiencies by skipping fruit as part of a keto diet.

Have a look at Paleo Restart, our interactive Paleo 30-day program. Learn more and get started here.

+ #PaleoIRL, our new cookbook all about making Paleo work for a busy life is now available! Get it now here.

10 low-carb options and their benefits

The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. Although fruits contain natural sugars, some can be part of a keto meal plan.

A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs.

Here are typical recommended calorie percentages for each macro on a keto diet:

• 55–60% of calories should come from fat
• 30–35% of calories should come from protein
• 5–10% of calories should come from carbohydrates

The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation.

This article breaks down which fruits a person can eat on a keto diet.

Fruits contain natural sugars that add to a person’s daily carbohydrate intake.

People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros.

The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.

People consume this diet to put their bodies into a state of ketosis, where the body burns more fat.

While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day.

Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake.

Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation.

Fiber is an important factor in the keto diet. A person’s body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food.

This would give the net carb count of the food, which is important to note for those counting carbs.

However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g.

Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.

The following fruits are generally considered keto-friendly.

Avocado

Avocados belong in the fruit family — they are not vegetables. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber.

The amount of fiber in avocado means it has only around 2.8 g of net carbs.

This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals.

Tomatoes

Tomatoes are a fruit, though many people use them in savory dishes and sauces.

They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs.

The exact amount of carbs in tomatoes will vary based on their size and type. In general, a small serving should allow a person to enjoy them without breaking their keto diet.

Lemons

Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.

Lemons are also high in vitamin C.

Strawberries

Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs.

Blackberries

Blackberries provide about 14.4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs.

Blackberries also contain a variety of vitamins and minerals, including vitamins C, K, and A.

Raspberries

Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs.

They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.

Plum

A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g.

They also contain several key nutrients, including phosphorus and potassium.

Kiwifruit

A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g.

Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis.

Blueberries

Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs.

Not all fruits are suitable for people following a keto diet.

A person should restrict or eliminate the following fruits from their diet when limiting their carb intake.

Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious.

A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.

People following a keto diet can still enjoy some fruit in moderation. Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a person’s diet.

Avoid eating large quantities of any fruit to achieve or maintain ketosis.

Those interested in the keto diet should talk with their doctor or nutritionist before starting this program, particularly if they have any chronic health conditions.

What fruits and berries are absolutely forbidden on the keto diet

Olena ISLAMKINA and Rakhila IMANZADE understand one of the most controversial topics of the keto diet: can you still eat fruit on an LCHF diet? Well, at least a little?

[dropcap] C [/ dropcap] There are two dietary extremes. Foam-at-mouth nutritionists will champion the right to fruit. These are vitamins! Ketogenic people will be equally fierce about poisonous fructose. The truth, as usual, is somewhere nearby.

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FRUITS AND BERRIES THAT ARE CATEGORALLY PROHIBITED ON THE KETO DIET

Aki. Unripe fruits cause Jamaican vomiting disease. We will not go into details, how it differs, say, from Syzran, something suggests: in any case, nothing pleasant.

Belladonna, she’s a mad cherry, she’s a sleepy dope.Causes dry and burning mouth, difficulty swallowing, tachycardia, photophobia, delirium, hallucinations, psychosis. Even death from paralysis of the respiratory center and vascular insufficiency is possible. Tempting, but no.

Wolfberry. Causes poisoning, ulcers and blisters on the mucous membrane.

Beach apple (mancinella). Caribbean aborigines, nice people, usually grease their arrows with the sap of this tree. So surely.

Chilibukha. A charm, not a name. Wait, you haven’t heard the second one yet – vomit.

Never, ever eat these berries and fruits on keto. If you are going to an exotic country, before the trip google “poisonous plants”, and once you find yourself in a virgin forest, agree to taste fruits from trees only if the guide ate the fruit in front of you and did not die in agony after 2 hours.

Just about all other fruits you won’t die, even if you are on a keto diet.

Why do we skip fruit altogether on the keto diet? On the LCHF diet, we limit the amount of carbohydrates: 20 g per day on strict LCHF = keto, 50 on moderate LCHF and 100 on liberal.One apple equals about 19 grams of sugar, which is the full daily keto norm, which will go into the body in one blow. At the same time, we must take vitamins, minerals and fiber from somewhere. From one apple, we get, for example, 8.4 mg of vitamin C, about 10% of the daily value. For comparison, a cup of broccoli is 81 mg.

Another important point: fructose gives the fruit sweetness. Like glucose, it is a monosaccharide (common table sugar is fructose and glucose). Only if the whole body can deal with glucose – it uses it as energy, then fructose goes straight to the liver and is deposited there in the form of fat.And again – if you are a perfectly healthy person, one Antonovka will not kill you. But if you eat fruit every day, then you get not vitamins, but a load on the liver and a hefty portion of sugar.

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FRUIT JUICES

Fresh juices have an excellent reputation. They also contain vitamins and generally “natural”. The rattlesnake is also “natural”, it is a pity, it does not have a good PR manager.

Meanwhile, the Harvard School of Public Health has counted the amount of sugar in various drinks. In a glass of orange juice – as in a can of cola, namely 10 teaspoons. That is, no matter how many vitamins there are (and, as we found out, there are not so many of them), the form of their delivery is far from ideal.

Compared to whole fruits, juices contain much less fiber. Not everyone can eat 2-3 fruits, which are needed to make a glass of juice, in one sitting, but it is easy to wave a drink at once.

In addition, juice increases appetite. For example, in one study, subjects were asked to eat an apple or drink juice before meals. Those who got the drink felt hungrier and ate more.

All of the above applies to fruit smoothies as well. Although fiber still remains there, it is a high concentration of sugar.

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DRIED FRUIT

The marketing move with the positioning of dried fruits “without sugar” also makes us wrong.

Let’s consider such a “harmless” dried fruit like dried apricots. With a cup of tea 3-4 pieces are eaten imperceptibly. The calorie content of one apricot is on average 44 kcal, 9 g of carbohydrates, of which 2 g of fiber and 7 g of sugar. That is, 4 dried apricots are 28 g of sugar, which is a lot even for a person who does not follow the principles of LCHF nutrition. The norm of sugar for an adult according to the World Health Organization is 25 grams. In the Snickers bar – the same 25-28, depending on the size.

Let’s add to this that many dried fruits contain added sugar, and beautiful glossy dried fruits without a single dark speck undergo chemical processing.

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JAM WITHOUT SUGAR

Sugar from the fruit itself does not disappear when making jam. Moreover, we have already told in the text about calories, that thermal and mechanical processing of ingredients affects the calorie content of the product. It will be much easier for the body to extract sugar from crushed and boiled berries. Fruits and berries, thanks to fiber, will give at least some feeling of satisfaction and satiety, and in twisted fruits, a meat grinder or blender has already done part of the work for you.The juice and apple study also involved applesauce – essentially jam. Of course, he lost a whole fruit.

Not to mention the fact that many manufacturers write on the packaging in large letters “without sugar”, “on stevia”, small in the composition – “contains fructose (toxic to the liver), maltodextrin (the glycemic index is higher than that of table sugar) , maltose or maltose syrup (high GI again), etc.

Jam without carbohydrates and calories is another product that should not be eaten on a keto diet.Keep in mind that we eat whole, natural foods on the LCHF diet and follow the “All you need to Google, don’t eat” principle. In the compositions of carbohydrate-free jams from understandable words – water, fruit cake and agar-agar. And the “new generation sweetener Sladin 200K” is cyclamate and saccharin, artificial sahzams that we do not use on a keto diet. Plus, sucralose can be found in such foods, which can harm the gut microbiota.

Total: poisonous plants, dried fruits, juices and jams are not suitable for those on a keto diet.

And what fits? There will be a link soon.

Share this post: 90,065 90,000 a diet that doesn’t look like a diet, but makes you slimmer

# np, Ducan and veganism are replaced by a fatty keto diet, interval hunger strikes and biohacking. Olena Islamkina , author of the blog cilantro.ru and a certified keto coach, explains how the national Ukrainian product lard is winning hearts around the world.

About trends:
I start the morning with a glass of water with lemon, after half an hour, oatmeal in the water, berries and fruits. Crossed out. My breakfast consists of bacon, eggs, herbs. I put a piece of ghee in my coffee and pour coconut. The freezer is stuffed with bacon and liver pate. In restaurants, waiters look sideways with alarm when I start eating butter – without bread, just with a knife (I know that it’s not cultured, but I can’t help myself). I am on a keto diet and 70-80% of my diet is fat.

Over the past fifty years, so many life hacks have appeared that allow you to be in shape.Here is water with cayenne pepper and lemon. And alkalizing products. And a harsh raw food diet. You can eat separately, fractionally, by the hour or blood group, or drink only juices. The problem is that, despite this, humanity continues to gain more and more weight and get sick, and the main question of all women’s sites and forums is how to lose weight. If you eat right and exercise, but you are far from ideal institutes, this is not your fault. Instatel is lucky with genetics, and you are an ordinary person, you do not lose weight from oatmeal and burpee.This is normal.

Top athletes, Hollywood stars (even Kardashian managed to lose weight on fat) and the most successful IT entrepreneurs are now on a fat ketogenic diet. And the main trends of the Western healthy lifestyle community: broth, instant pot, intermittent fasting, fermented foods and bacon. The keto diet is a high-fat, low-carb diet – 70-80% of calories from fat, and only 5-10% from carbohydrates. This is a delicious, but, most importantly, a natural way for humans to eat. People began to be afraid of fats in the middle of the 20th century, never in the history of mankind have we eaten as much sugar and cereals as now.I can immediately throw in a dozen studies that reliably show that our enemies are not lard and butter, but carbohydrates – slow, complex, healthy . Call them whatever you want, it doesn’t change the essence.

About keto:
We eat whole foods – meat, poultry, fish, eggs, sour cream, cream, and cottage cheese. We give preference to the fattest – we choose a wing or a leg, and not a breast (or even better – a liver). There are a lot of greens and vegetables in the diet, but only those that grow above the ground.Sorry, potatoes with cracklings. For dessert – nuts and berries. We cook everything with healthy oils (butter, ghee, olive, coconut, avocado oil and fats – duck, goose, pork, beef) and in fatty sauces. Yes, you can use mayonnaise on keto. But not any, but one that is free of sugar, starch and harmful vegetable oils. Best of all, homemade on eggs from free-range chickens.

Cereals, bread, pasta, potatoes are not eaten on keto. Fruit is rare and only local and seasonal. Banned trans fats, oils like sunflower and linseed and, of course, sugar.All advanced ketogenic people are a bit biohackers, that is, they make themselves superhumans with the help of nutrition. We are not focused on losing weight, but on improving health and performance. You can lose weight if you eat pork with sunflower oil and cucumbers. But in order to defeat diabetes, PCOS, obesity, live long and think quickly, you have to be very picky about the quality of products, their origin and method of processing. If you come across a person near a shelf with bacon who reads labels and puts the product aside with the words “sugar again”, you should know whether it is me or one of ours.

On keto, we eat a lot of foods with omega-3 fatty acids. They gradually replace the trans fats in the cell membranes from croissants, making the body healthy at the cellular level. For depression, we have greens and fermented foods (sauerkraut, in a simple way) – they feed the bacteria in the intestines. As you know, almost everything depends on our microbiota – from immunity to mood. Advanced professionals treat depression not with pills and conversations, but with omega-3s and probiotics.To think quickly and clearly, we have an armored coffee – coffee with ghee and MCT oil (it is obtained from coconut). No energy drink beats a cup of greasy coffee.

Products that you find useful. But in vain.
1. Linseed oil . Great product, I swear! If you mix paints on it or grease the door hinges. Unfortunate nutritionists claim that flaxseed oil contains more omega-3 fatty acids than fatty fish, which is true.But not all. There are three forms of omega-3, in flax – alpha-linolenic acid (ALA), which is practically not absorbed by the body. At the same time, there are a lot of omega-6 fatty acids in it. Alas, omega-6 has pro-inflammatory properties and is present in our diet in excess and without flaxseed oil.

2. Oatmeal . Do not entertain yourself with the illusion that these are “useful”, “slow” and the like carbohydrates. A plate of porridge in the morning will start the “insulin swing” – blood sugar rises, insulin is released in response, insulin lowers blood sugar, the body requires food.As a result, you are hungry literally a couple of hours after breakfast, snack on a banana, apple (at best), candy (at worst), and all over again. Bottom line: you eat all day, insulin, which is responsible for storing fat, sends food to fat depots. And if your oatmeal is not on water, but on milk, or with berries, honey, you can assume that you just ate from a sugar bowl in the morning.

3. Milk . No research has confirmed the benefits of three glasses of milk a day. On the contrary, milk lovers have a higher risk of fractures.3 cups of milk is about two “snickers” in terms of sugar. An exception should be made occasionally only for whole raw milk and then only if you personally know both the farmer and his cow, and are sure that you are not lactose intolerant.

4. Whole grains . They not only add weight and fuel hunger (see “insulin swing”), but also most often contain gluten. And a huge number of diseases are associated with gluten sensitization today, including autoimmune problems, Alzheimer’s and Parkinson’s diseases.And also – primary miscarriage.

5. Smoothie. No doubt, the banana-pear cocktail with cinnamon is delicious and looks great on Instagram. The problem is, it’s not just sweet. It contains a lot of a specific type of sugar – fructose. She has a good reputation for being natural. But this is marketing. Large amounts of fructose are toxic to the liver. And the vitamin content of fruits is a myth. Vegetables contain much more nutrients, only without sugar.

Want to lose weight …
… get tested for vitamin D. You can build an ideal diet, but with a deficiency of vitamin D, the body will not give up. Be in the sun more often, take walks, and do not sunbathe. This is the best way to fill the gap. If you choose to take it as a supplement, be sure to monitor your vitamin levels by testing every six months.

… stop torturing yourself with sports. Point. Coca-Cola has an entire division churning out studies on moving more to “burn calories.” Needless to say, independent scientific works do not confirm their conclusions? Fitness does little to help you lose weight, although it certainly has health benefits.But too much exercise leads to an increase in the level of the hormone cortisol, and this interferes with fat burning.

… go for a walk. Dance, breathe, draw mandalas, meditate, sing, have sex, pet the puppies. Regularly and consciously. Introduce practices that reduce stress, whatever. Dr. Ali, the integrative medicine physician who treats Sylvester Stallone and Kate Moss, once told me about a simple trick. Before going to bed each day, while showering, knead your neck, shoulders, and forearms, then massage your cheeks.And already in bed, breathe – inhale for 6 counts, hold your breath for 6 counts, exhale for 6. It works.

… sleep. Go to bed before midnight, and preferably before 23:00. Your hormonal system will say thank you and begin to give off those extra pounds.

… eat organic food. It doesn’t matter what diet you eat. Remember the rule: you don’t need to google what you need to eat. An ideal product consists of 1-3 ingredients, the names of which are familiar to you from childhood.

90,000 The Keto Diet Will Kill You: The Myths And The Truth Of Low Carb Diet. What is the threat of a complete rejection of carbohydrates?

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12
oct

The modern so-called healthy lifestyle is a storehouse of myths, and bottomless at that. Bodybuilders still eat eight meals a day, believe that cardio kills muscles and are more afraid of the carbohydrate window. More than CrossFit, they fear catabolism, and therefore endlessly eat protein.

Not saints and crossfit athletes: they often become metkone-dependent, stretch a little and cannot live a day without filming their sneeze.

But today we will not measure ourselves with the most interesting organs, and throw mud at each other, we have already gone through this. In this article, we will look at the most prolonged myths associated with a carbohydrate-free diet, which in the common people is called the keto diet.

1. THE BRAIN NEEDS GLUCOSE. POZAREZ

This is perhaps the most terrible fear of opponents of the keto diet, who sincerely believe that if carbohydrates are not supplied to their body for several hours, the brain will die.In grievous torment. Obviously, this happened ahead of time, because they have nothing to think about the following things.

In the life of every person – and especially our cave ancestor, who often had a junk refrigerator – there were periods when for several days he did not have the opportunity to replenish his glucose supply. If you follow the logic of the need for glucose, then a person in this case would throw back his hooves in a day or three. On average, this is how long it takes to use up all the glycogen in the liver.

But this does not happen, the human brain in an incomprehensible way continues to live and even carry out actions that resemble a thought process. Why?

The answer is much simpler than the most elementary integral equation for repeaters: there are two ways to supply the body with energy:

1. Traditional, in which carbohydrates are the main source of energy.
2. The body functions at the expense of fats, and the brain feeds on ketones, which are produced from the same fats in the manner prescribed by the laws of Nature itself.

We have described in great detail why the brain will not die without glucose, even if you do not consume carbohydrates for years, in the article “Is a man alive with carbohydrates: alternative mechanisms of energy supply to the body.” By the way, we highly recommend it.

Dear trainers and healthy people, finally read and stop shaming both yourself and us in society. Okay?)

Conclusion: the brain can function fully and for a long time without carbohydrates.

2. CARBON FREE DIET KILLS KIDNEYS. NAPOVAL

This is a very common myth that seems to come from nowhere. But if you have a good idea of ​​the brain that miraculously survived without glucose, you can come to the conclusion that it is based on an iron rule: it is better to overdo it than to miss it.

Many people switch to the keto diet selectively and forget about its physiological foundations. As we have already written a hundred times, a correctly formulated non-carbohydrate is based on the consumption of a large amount of fat, and not protein: in this type of nutrition, fats and proteins should be consumed in the proportion of 1/3 protein + 2/3 fats.

But since in the minds of many people fat is still considered a demon, they ignore the proportion, and instead sharpen the protein in tons. So they complain.

Healthy kidneys can handle excess protein without any problems, but complications can arise in the presence of a disease such as nephropathy.

Finding # 1: The keto diet does not require a lot of protein.

Conclusion number 2: people with healthy kidneys do not need to worry about excess protein in their diet.On the contrary, a carbohydrate-free diet will help lower high blood sugar and, as a result, protect the kidneys from damage. And for people with type 2 diabetes, such a diet will help save the kidneys by controlling blood sugar levels.

3. SATURATED FATS OCCUPATE THE ARTERIES DEFINITELY AND DEFINITELY. THIS IS A DIRECT WAY TO INFARCTION

One day, in order to suck in more cereals and cookies to the electorate, the giants of the food industry declared fat a demon.By using heavy artillery in the form of doctors, nutritionists and publications in authoritative publications such as TIME, they formed a favorable public opinion for themselves and the necessary patterns of eating behavior. To be absolutely precise, the beginning of the war was laid back in 1961, when the doctor Ansel Keys spoke with a cart about the wild dangers of fat and accused him of direct connection with cardiovascular diseases

We do not know what happened in their camp: either the cookies ran out, or the conscience woke up, or the public turned on the mindset, but after, no less than fifty years, the myth was finally debunked.

– I gave birth to you, I will kill you – said the same TIME magazine and in 2014 wrote a grandiose article on the topic: “Eat butter. Scientists have declared fat the enemy. Why they were wrong. ”

Of course, there have been some fat advocates criticizing Kees during this time period, but scientists have only come to the conclusion that there has been no link between saturated fat and heart disease in the last decade.

So another fifty years will pass, and we will stop chasing low-fat foods and fainting at the sight of butter.Changes are around the corner!

Conclusion: the myth about the dangers of fat has been debunked, so do not be afraid to eat healthy fatty foods now!

4. URINE CHOLESTEROL, OTHERWISE ON CARBON FREE IT WILL SOAK YOU

The keto diet is believed to raise blood cholesterol levels. And this is true, or rather, half-truth.

Any person in our age of total enlightenment knows for sure: cholesterol is divided into “good” and “bad”, but, in order not to clog his head with unnecessary information, they do not deepen further.

We, too, will not fool you in vain, we will limit ourselves to a simple explanation.

Low density lipoproteins (LDL) carry cholesterol in the body, and elevated levels can cause fatty deposits in the arteries. This “bad cholesterol” is correlated with a high risk of atherosclerosis.

There are also high density lipoproteins (HDL). They are synthesized in the liver, “cleaving off” cholesterol from the cholesterol plaques and carrying it to the liver, where it is processed.

The main role of “good” cholesterol is the continuous transfer of excess cholesterol from the blood to the liver for processing and removal from the body. Therefore, it is high density lipoproteins that protect the inner walls of blood vessels from accumulations of bad cholesterol in the form of plaques.

Thank you for delving into this scientific dregs, and now listen further.

The carbohydrate-free helps to increase the level of high density lipoproteins (HDL), that is, “good” cholesterol, reduces the level of dangerous triglycerides and levels the symptoms of atherosclerosis.

It turns out that everything is just the opposite!

We’ve already compared high and low carb diets: The article “No Carb Keto Diet vs Low Fat Diet: A Comparative Meta-Analysis of Nutrition Strategies” with links to scientific studies is at your service. In short, and on the fingers, research has shown that a carbohydrate-free diet, in general, has a positive effect on the lipid profile and reduces the risk of heart disease by regulating cholesterol levels.

Conclusion: The keto diet improves the lipid profile and reduces the risk of heart disease.

5. ON A KETO DIET YOU WILL BE NUTRITIOUS AND DIE FROM CHINGA

Very often you can hear that a carbohydrate-free diet is poor in vitamins, minerals, nutrients, and so on.

Let’s think logically. The basis of keto food is meat, oil, poultry, fish, seafood, eggs, vegetables.

Now let’s think about what products we refuse on carbohydrate-free?

First of all, these are sugar and fruits. We hope that there is no need to convince you of the dangers of sugar and sweets, it is not surprising that the benefits of fruits are very doubtful.

Secondly, these are cereals. Admittedly, whole grains contain nutrients, but the benefits are very, very small, and recent studies we’ve written about suggest that the difference between refined simple and complex carbohydrates in whole grain form isn’t as huge as it is painted.

Third, there are sweet vegetables in the form of carrots and bell peppers. We admit that we did not find evil in them, which means that we need to sacrifice something and replace them with “permitted” products.

Fourthly, there is ice cream, fast food, sweet juices. No comments are needed here.

So let’s compare these lists and honestly tell ourselves which came first – the chicken or the egg. Ugh, let’s think about which foods are more nutritious: eggs, poultry, butter, meat, fish, seafood or cereals, rolls and different types of sugar?

Conclusion: Switching from carbohydrate to keto nutrition will only increase the amount of natural nutrients that enter the body.

6. ALL BONES CREATE AND A GREAT OSTEOPOROSIS WILL COME

It is believed that a carbohydrate-free diet increases the acidity of the blood, leads to the leaching of minerals from the bones and, as a result, causes osteoporosis. At the heart of this concept is the misconception that a high protein diet harms bones and increases blood acidity.

This is not the case because, under normal circumstances, the pH of the blood does not depend on what foods a person eats.The body itself strictly controls the pH level, otherwise humanity would generally go ahead of schedule after the dinosaurs.

The flawedness of these statements is proved to us by a reader who wrote to us that for many years she has been suffering from an illness associated with the fact that she does not absorb calcium. Doctors categorically forbade her to consume carbohydrates in any form, in order to avoid further leaching of calcium from the bones.

Conclusion: do not be afraid of osteoporosis, let him be afraid of you.

7. KETOSIS IS A DANGEROUS DISEASE

Ketosis, ketoacidosis, kyphosis, coma – what’s the difference? That one sounds suspicious, that the other.

Ketosis is often confused with ketoacidosis, but despite the similarity of words, these are completely different things.

Ketoacidosis is a really dangerous condition of the human body with type 1 diabetes, which occurs when the poor fellow does not take insulin at the right time.

Ketosis is an absolutely normal and natural state of the human body with a low-carbohydrate diet, and we described its physiological mechanisms above.

Conclusion: ketosis is not a disease, it is not dangerous.

We have finished, and now we turn to the discussion.

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90,000 What is eating here? | HEALTHY PLEASURE

In practice, LCHF means that you are limiting the calories from carbohydrates as much as possible and replacing them with calories from natural fats.At the same time, you can eat exactly as much as you want and when you want, without overeating, but also without limiting yourself in the total amount of calories consumed. It just needs to be the “right” calories, giving your body energy, and not being stored in the form of folds of fat. To follow these principles, you must limit your intake of foods rich in starch and all forms of sugar as much as possible – glucose, fructose, lactose, sucrose. You can eat natural fatty foods without restriction – but not more than you need to eat.You also need a variety of above-ground vegetables that are rich in vitamins, minerals and fiber, as well as protein in reasonable amounts. Depending on how strictly you adhere to the LCHF principles, your energy consumption should look something like this:

It should be borne in mind that one gram of fat gives you 2.25 times more calories than one gram of protein or carbohydrates. That is why you fill up on fatty foods much faster and thus reduce the risk of overeating.If you definitely want to know “how much to weigh in grams,” it is generally accepted that with a strict version of LCHF, you limit your carbohydrate intake to 10-20 grams per day, with a more liberal one – 50 grams. For your convenience, the site has a table showing the protein, fat and carbohydrate content of all major foods. This is good to know, but we do not recommend wasting time on complex calculations, eating with a calculator in hand, or weighing each dish. Just use your common sense, follow the guidelines below and have fun with your food.And keep in mind – the more your starting weight and your tendency to be overweight, the faster you want to lose weight – the more strict version of LCHF we recommend you.

Practical guide on how to follow the LCHF, what is and what is not:

EAT AS MUCH WE WANT (within reasonable limits):

Meat, fish, poultry, seafood

Eggs

Bacon, ham, necks, loin, brisket, ham, lard, etc.

Sausages, sausages – only very high quality with a minimum of additives and, most importantly, that the composition does not include starch.

Cream – 30-40% fat.

Sour cream – only the fattest.

The fattest cottage cheese.

Cheese – both hard (fatter) and soft – French, Italian – gorgonzola, brie, camembert, dorblu, mozzarella, etc. Cream cheese, Caucasian cheeses. The carbohydrate content of different types of cheese can vary greatly, see table

Mayonnaise – but not “light”. Preferably homemade and not high in Omega-6 oils (see below).

All kinds of fatty sauces without added sugar

Avocado.

Vegetables growing above the ground: cucumbers, tomatoes, peppers, cabbage, cauliflower, broccoli, zucchini, eggplant, spinach, green beans, asparagus, lettuce and all kinds of greens.

Radish

Olives, olives

Lemon, lime

Mushrooms

Tofu

Shirataki noodles

Butter

Vegetable oils with low Omega-6 content: coconut, flaxseed, olive, rapeseed (cold pressed), avocado, etc.d.

Low carbohydrate seeds and grains: chia, flax, sesame

From drinks: water with gas and without, tea, coffee – without sugar

Important note: when consuming fats and, above all, vegetable oils, keep an eye on the balance of omega-3 and omega-6 fatty acids. In short, there should be more Omega-3 and less Omega-6. Read more about it here.

WE DO NOT USE IN TOO MUCH QUANTITIES

Berries (depending on the content of carbohydrates in different types)

Nuts

Pumpkin

Baking using low-carb types of flour: almond, coconut, sesame, nut, psyllium

Soy and black bean pasta

Nutural sweeteners: erythritol, stevia, isomaltooligosaccharides

From alcohol:

Dry wines – red, white, rosé

Dry cider

Beverages based on distilled alcohols: vodka, whiskey, gin, cognac, rum, tequila

HIGHLY RESTRICT CONSUMPTION:

Fruit – they contain a lot of fructose.As an exception, we allow ourselves a little and infrequently. The sweetest ones like bananas and grapes are best avoided altogether.

Milk and kefir – contains too much lactose – milk sugar

Most root vegetables – carrots, beets, onions, etc. Can be used as an ingredient in complex dishes, but watch out for the total amount of carbohydrates.

Green peas (in small quantities as a component of complex dishes)

Chocolate – not less than 80% cocoa, preferably without added sugar, and, for example, with stevia, with a digestible carbohydrate content not exceeding 20% ​​

Vegetable oils with a high content of Omega-6: sunflower, corn, soybean, grape seed, etc.d.

The lightest sorts of beer – they have less carbohydrates, but still from 3.3 to 6.6 grams per can of 0.33 liters.

EXCLUDE foods high in carbohydrates:

Sugar (and all desserts containing sugar, confectionery, sweets)

Honey

Chocolate with less than 80% cocoa content.

Juices, cola, lemonades, other sweet drinks, containing sugar

Kvass, jelly, fruit juice compote, cooked with sugar and / or starch

Bread and all flour (applies to all types of flour from cereals: wheat, rye, buckwheat, rice, corn, etc. )etc.), bread crumbs

Cereals and all cereals, oatmeal, buckwheat, corn, muesli and flakes, breakfast cereals

Rice

Pasta, noodles, pasta (all types except shirataki and special low-carb options)

Beans (red, white)

Dried fruits

Sweet yoghurts and curds

Potatoes

Ketchup, sweet and sour sauce and other sauces with added sugar

“Light”, fat-free products.

Margarines and all foods containing trans fats (may be labeled as hydrogenated fats, hardened fats, “vegetable cream”, or “milk fat substitutes”)

Alcohol: beer (common varieties), sweet wines and liqueurs, sweet cider.

Important Notice : Make sure to eat enough soluble fiber and resistant starch . Read more about it here.

Attention! Diabetic Message:
Reducing the proportion of carbohydrates in your meal will lower your blood sugar levels and this will most likely require adjustments in your insulin doses. The same doses of insulin that you took with a “regular” diet with LCHF can lead to a very large drop in blood sugar levels, and therefore need to be lowered. Consult your doctor!

Online store for LCHF products

Related Links:

How does it work?

Rehabilitation of cholesterol: why natural fatty foods are healthy and safe

To what extent are fatty foods and LCHF harmful to the liver?

What is Ideal Brain Fuel?

LCHF for diabetes control

What do they drink here and how is alcohol on this planet?

What is psyllium and why is it eaten

Erythritol – sweet but not nasty

Isomalto-oligosaccharides: liquid and sweet fiber

Did you miss real pasta? We have good news for you

What is a ketogenic diet and how to sit on it

What is the essence of a ketogenic diet

On a ketogenic diet, you eat a lot of fatty foods and exclude all flour and sweets. 60–70% of all calories should be 90,540 from fat, 20–30% from protein and only 10% from carbohydrates. Particular attention is paid to carbohydrates: you cannot eat more than 50 g per day, regardless of your weight and calorie consumption.

Fats can be obtained from vegetable oils and lard, meat and fish, cheese, sour cream, unsweetened yogurt, eggs, avocados and nuts. Most of these foods also contain enough protein to fit the daily requirement of 1.5–2 g per kilogram of body weight. You only get carbohydrates from vegetables, unsweetened fruits and berries to get enough vitamins.No usual side dishes: porridge, pasta, potatoes. Absolute ban on sweets and alcohol.

How do you lose weight on a keto diet

Carbohydrates are the main fuel of the body. When you consume less than 50 g of carbohydrates per day, their reserves in the body are depleted within 24 hours, and the body begins to break down fat and use fatty acids for energy.

However, not all organs can feed on fats: the brain simply needs glucose or some kind of replacement.

To obtain glucose, the liver makes ketone bodies from fatty acids: acetoacetate, which is then converted to beta-hydroxybutyrate and nourishes the brain, heart, kidneys, muscles and other tissues. Acetone is formed as a metabolic product, therefore, its concentration in the urine increases, and the breath becomes sweet.

In general, ketones are constantly produced in the body, their concentration in the blood is about 0.2-0.5 mmol / l. When their level rises ^{to 0.5–5 mmol / L, nutritional ketosis sets in.It is not hazardous to health, unlike ketoacidosis, in which the concentration of ketone bodies rises to 10-25 mmol / l. This condition can occur in those dying of hunger.}

Even though you are not cutting back on calories, the body starts to get rid of ^{fat stores in ketosis. Since the level of glucose in the blood tends to zero, the production of the hormone insulin is inhibited, and with it lipogenesis – the deposition of fat in reserve.}

Moreover, the keto diet reduces appetite ^{, which also helps you lose weight: you do not count calories and do not rush into eating.}

How much you can throw off on a ketogenic diet

Everything is individual here. In a ^{review of six studies on the ketogenic diet, participants lost 3.2 to 12 kg in six months. If you take the average of all the results in the review, you get about 6 kg in 6 months.}

Who Should Try the Keto Diet

Despite the complexity of the early days and strict restrictions, for some people the ketogenic diet is ideal. Try it:

• For those who love meat.If you cannot live without it and fatty foods, and are indifferent to sweets and bread, the keto diet is your option.
• For those who want to lose weight without losing muscle mass. The keto diet helps ^{lose fat, including visceral fat, while maintaining lean muscle mass. Moreover, the diet does not affect strength performance, so it is quite suitable for strength athletes and bodybuilders. Although it will not work to build muscle.}
• People with type 1 and 2 diabetes.Due to disruptions in the production of insulin, diabetics are forced to take this hormone in order to avoid sudden surges in blood sugar. The keto diet greatly reduces ^{levels. But before switching to a keto diet, you should consult with your doctor.}
• For those who want to keep their brain healthy. Keto diet has a positive effect on mental and emotional health ^{, protects the brain from neurodegenerative diseases, helps with migraine and epilepsy .}
• For those who want to reduce the risk of atherosclerosis. The diet reduces ^{the amount of “bad” cholesterol and fats in the blood and increases the percentage of “good”.}
• For those who are afraid of cancer. The keto diet limits ^{reactive oxygen species and reduces inflammation , a factor that is often associated with cancer.}
• Runners and triathletes. If you are an endurance cycling athlete, a keto diet can improve your performance ^.

Who should not be on a ketogenic diet

This diet is contraindicated:

• People with kidney and liver diseases ^{, fatty acid oxidation disorders.}
• Team sports, crossfitters, middle distance runners. If your activities involve a long stay in anaerobic mode, the keto diet will lower your ^performance.
• People with fragile bones. Possible side effects of the diet include ^{changes in bone mineral composition, which can lead to an increased risk of fractures.}

Is it difficult to follow a ketogenic diet

Keto is not the easiest diet, especially at first. When your body begins to experience a lack of glucose, symptoms of Keto Flu ^{may appear: nausea, vomiting, headaches, fatigue, dizziness, insomnia , and constipation. They last from 2-3 days to several weeks.}

At the same time, you should not consume more carbohydrates in order to alleviate the condition.

If you fail, the body will receive the desired glucose, you will come out of ketosis and have to repeat all over again.This is the difficulty of maintaining a diet. On the other hand, this is its advantage: you know that after the breakdown you will have to go through an unpleasant adaptation again, so you will hold on.

How to Eat a Keto Diet

Personal Trainer and Nutritionist John Fawkes suggests ^{to divide the diet into several phases and adhere to certain rules.}

1. Pre-adaptation (2-4 weeks)

Add 40-80 g of coconut oil to the diet to provide the body with MCTs ^{.They are quickly absorbed, are not stored in fat, and are processed in the liver into ketone bodies. Instead of oil, you can consume the ketone supplement powder.}

Reduce carbs to 100 grams per day. This will keep you from going into ketosis, but train yourself to eat less carbohydrate-rich foods.

2. Entering ketosis (4 days)

Day 1. Skip breakfast and lunch, fast all day until evening. Dinner should contain no more than 200-300 kcal, 10-15 g of protein and 15-30 g of fat.No carbohydrates.

Day 2. Eat the same portion for breakfast and lunch, and for dinner – ⅔ of your regular meal. No carbohydrates.

Day 3. For breakfast and lunch, you can eat ⅔ of the usual portion of food, make dinner full. Still no carbs.

Day 4. Eat your regular portions, you can include non-starchy vegetables and unsweetened fruits.

During this phase, training is best replaced with long walks. This will burn the glucose and help you enter ketosis faster.If during a walk it seems to you that your legs have run out of strength, this is a good sign: glycogen stores are almost depleted.

Continue to take coconut oil or ketone powder, add vitamins and electrolyte drink.

3. Ketoadaptation (2-4 weeks)

It will take several weeks for you to fully adapt to your diet. During this time, you need to maintain carbohydrates at around 30 grams per day – if you are exercising, and 20 grams – if not. Note that the energy level will be slightly lower at first.This is normal and will gradually pass. At this stage, it is no longer necessary to take ketone powder.

How much to sit on the keto diet and how to get out so that the weight does not come back

A ketogenic diet can last from 3-4 weeks to a year. It makes no sense to stick to the diet for less than three weeks, because during this time your body will go through ketoadaptation and you will only begin to receive all the benefits of such a diet.

When it comes to timing over a year, there is not enough scientific evidence to judge it, but eating like this all your life is a bad idea.First, a long-term keto diet increases the ^{risk of liver steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies. Secondly, the rejection of one of the macronutrients does not have the best effect on the lifespan. An analysis of 90,540 data from more than 15 thousand people showed that both excess and lack of carbohydrates in the long term increase the risk of death. People whose diet consisted of 50–55% carbohydrates lived the longest.}

The good news is that keeping weight off the ketogenic diet won’t be that difficult.

With a normal diet with a reduced calorie content, the amount of ghrelin, the hunger hormone, due to which a person wants to eat all the time, breaks down and, after completion, pounces on food, increases. Study ^{showed that ketogenic changes do not occur, so it will be easier for you to maintain weight.}

Another study, ^{, found that 40 days of a keto diet with a half-year break on a Mediterranean diet led to sustained weight loss without further gain.}

The Mediterranean diet is a great post-keto diet. It also contains a lot of fat, which you will get used to, and carbohydrates are consumed from healthy sources such as whole grains, vegetables and fruits. Unlike the keto diet, the Mediterranean diet can be sustained throughout life without health risks.

Read also 🥗🍵🍜

Reasons for the popularity of the keto diet | Beauty Insider

Some believe in it as in the Bible, others consider it harmful and even dangerous.Why? Understanding.

It seems that the last time we wrote everything about her: put it on the shelves, interviewed experts and those who have been on a keto diet for years.

We thought they had scraped the topic to the bottom, but no. The diet is becoming more and more popular. Here’s a graph of the growth in Google searches over the past two years.

Graph of requests for the keto diet for 2019-2020

Keto-hype

At the beginning of 2020, a scandal occurred on the stock exchange, writes CNN: the shares of the popular company Weight Watchers fell by 34%.But the shares of another company, Diet Doctor, went up. Cause? The first company promotes a traditional diet: 4-5 meals a day, avoiding sweets, fast food and alcohol, plenty of water, a menu based on “vegetable food – 50%, food of animal origin – 25%, cereals – 25%”. The second company specializes in keto.

Why is this so? Because nobody wants to count calories every day. Everyone wants to eat fatty and tasty food with virtually no restrictions – and lose weight. This is exactly what keto promises.And at the same time, an increase in life expectancy, good health and getting rid of diseases, including cancer.

The keto diet is so popular in America that it even has its own day – National Keto Day. This is the first Sunday of the year. Invented by his brand of keto products – The Vitamin Shoppe.

American medics, says CNN, are crazy about this news. “What the hell justifies having to immortalize this fancy diet? Says Dr David Katz, founding director of the Yale University Prevention Research Center and president of True Health Initiative, a non-profit health promotion organization.”Maybe the grapefruit diet deserves a day of its own too!”

Not that doctors don’t like keto specifically – no. They just don’t like diets that exclude whole food groups, considering this approach unhealthy. And useless.

“Rapid weight loss as a result of strict restrictions on stupid, unbalanced diets is a way to put on even more extra pounds again,” says Dr. Katz. “If you have not entered a state of ketosis, then“ keto ”is just a false label for limiting simple sugars.And for this, let’s be honest, any diet will do. ”

If you think that this is the personal opinion of a certain Dr. Katz, then it is not. Every year in the United States, 24 leading nutritionists rank the right weight loss programs. In 2020, it included 35 diets. Keto is in the penultimate place. The last one is the Ducan protein diet.

Stanford professor Christopher Gardner, who conducts research on low-carb diets at the Stanford Research Center for Prevention, also opposes keto: “Like most health professionals, I am concerned about the severe restrictions on this diet.By the rules of keto, you need to exclude healthy foods such as fruits, legumes and whole grains. ”

What is keto?

As a reminder, keto is short for ketosis, a metabolic state that occurs when the liver uses stored fat for energy. When your body loses access to its preferred fuel – carbohydrates – the liver is programmed to produce an alternative food source for the body, ketones.

The diet has been around since the 1920s when it was used to treat childhood epilepsy.Which is understandable: if you limit the access to glucose for the brain, it will weaken its electrical activity and the seizures will decrease.

Creating ketosis is not as easy as it sounds. Recall that for this you need to do: switch to a diet where fat will be 80%, proteins – 15-17%, and the remaining 3-5% will be obtained from green vegetables.

Reprogramming the body to burn fat can take from several days to several weeks. Here’s how one keto enthusiast describes his transition experience: “Your body, demanding carbohydrates, will punish you: send a zombie to suck your brains, a vampire to suck blood, and a giant troll that will gallop up and down you.”

This condition is called the keto flu. In addition, you will get “keto breath”: the smell of acetone from the mouth. You will also need to drink plenty of water to cope with constipation due to lack of fiber.

But if you endure all this, keto lovers argue, you will have more energy, you will become more focused, and, most importantly, you will almost not be hungry. An important point: all of these effects persist as long as you are in ketosis. Take a bite off the bun – the carriage will turn into a pumpkin, the body will return to its usual, natural way of eating.

And by the way, lean protein also knocks you out of ketosis. If you eat more than 20% of your diet, your body will start using it again instead of fat.

Why is the keto diet so popular?

So why is this “weird, bizarre, stupid” diet so wildly popular?

• The result is instant

By giving up carbohydrates in favor of fats and intermittent fasting, you can really lose weight quickly. As, however, on any restrictive diet.

• You Can Eat What You Can’t Eat

The 70-90% of the fats recommended for a keto diet will come from healthy unsaturated fats such as avocados, tofu, almonds, walnuts, seeds, etc. olive oil. But if they get up in your throat, do not torture yourself: eat lard, butter, cheese, drink whole milk. It is possible with mayonnaise.

But biting off a piece of butter or eating mayonnaise with spoons is fu.So protein is recommended – only certainly fatty. Chicken legs with skin, pork shoulder, ribs, salmon and bacon.

• Look like real Kim K

Kim K

Kim Kardashian and Halle Berry are on this diet and look cool. Kourtney Kardashian shares a sample menu to help you lose those extra pounds. True, in addition to restrictions on food, she practices intermittent fasting: she does not eat for 14-16 hours in a row every day. And he goes in for sports every day.But this is optional. Sort of.

• You can feel better than others

Like all radical currents, keto is “right” and “wrong, and specifically -” clean “and dirty”. Pure keto is all about healthy fats, a small amount of protein, and just a tiny bit of green vegetables.

But not everyone and not always can buy expensive products and cook fresh every time. So many people decide to go the easier and cheaper route and eat steaks wrapped in bacon.Or they take a bun off their burger and eat a patty with cheese and sauce. This is what is called “dirty” keto.

“A lot of keto fans call themselves that to justify the desire to eat bacon and bacon,” Dr. Katz urges the public. “I suspect that very few people actually eat ‘pure keto’ or are in ketosis.”

• You can take glucose – and weight! – under control

Yes, but no. “Early research on the ketogenic diet showed that these results are true at first,” says Gardner. “But in the few studies that lasted 12 months or more, the benefits are diminished and not statistically significant over other dietary approaches.” In other words, what initially looks like a benefit becomes a statistical error over time. Alas.

Keto: do you need it?

So Do You Need a Keto Diet? If everything were clear, this topic would not be in the top of the hottest topics of the year.

Diet adepts, citing research, assure that keto reduces weight and appetite, lowers insulin levels, helps in the treatment of acne and cancer (along with chemotherapy, not instead of it), regulates cholesterol levels and improves the condition of Alzheimer’s patients.

“The ketogenic diet is effective when followed short-term, and a number of studies support this,” says chiropractor Josh Ax, author of The Keto Diet: How To Lose Weight, Reach Hormonal Balance And Get Rid Of Disease In 30 Days. “It serves to prevent chronic disease and maintain health.”

Gardner suggests not taking such claims at their word: “This series of studies is extremely small,” he says. “We generally have very little information that can confirm or deny the health effects of the keto diet.”

Let’s clarify here. According to the NY Times, more than 70 studies examining the effects of the keto diet on brain, cardiovascular, and metabolic health are still pending or are in their infancy.

And last year, a National Lipid Association Task Force on Diet and Lifestyle looked at all of the scientific evidence available on keto at the time. And found that low-carb diets “are not superior to other dietary approaches to weight loss.” In addition, they found that three large studies confirmed the link between very low-carb diets and “all-cause mortality.”

Do you still want to try keto? ..

Read also:

What you can and cannot eat on a ketogenic diet / HB

The keto diet allows you to eat all types of meat and fatty fish, but sweets are excluded

still need to know about keto diet e , be sure to read here

Following a ketogenic diet, you should be very careful about consuming macronutrients especially carbohydrates and fiber – as eating too many carbohydrates can easily break out of ketosis.

This is where net carbs come to the fore. Net carbohydrates are the amount of carbohydrates that can be absorbed by the body and used for energy production. To determine how many of them are in a given food, you need to subtract the amount of fiber (indigestible carbohydrates) from the total amount of carbohydrates. For example:

– in avocado there are 17 g of carbohydrates and 13.5 g of fiber – this means that it contains 3.5 g of net carbohydrates

– in broccoli 11 g of carbohydrates and 5 g of fiber – this means that it contains 6 g net carbohydrates

That is, out of 11 g of carbohydrates contained in broccoli, you will only absorb 6 g for energy.

Counting net carbs while following the keto diet has several advantages and disadvantages:

Benefit # 1: More Freedom

Counting net carbs instead of total carbs will give you more flexibility in your food choices. Choosing fiber-rich foods can help you eat more before you reach your daily carbohydrate intake.

Benefit # 2: Higher Fiber Intake

Fiber is an essential part of your diet, and by counting net carbs and being able to eat more fiber-rich foods, you’ll be sure you’re getting enough fiber.Fiber also provides a feeling of fullness.

Disadvantage # 1: Lack of Accuracy

Information on food labels is not always accurate in calculating net carbs. This can cause you to eat too much and exit ketosis.

Disadvantage # 2: May contribute to overeating

The keto world is full of “low net carbs” bars and snacks, which often contain too much sugar or artificial sweeteners to lift you out of ketosis and / or lead to overconsumption calories.

What You Can Eat While On The Keto Diet

Here, in a nutshell, are the foods you should eat while on the ketogenic diet.

Meat : Anything works – you can eat steak, chicken, turkey, bacon, sausage, ham, salami and so on.

Fish : Fatty varieties such as salmon, tuna, mackerel are especially suitable.

Nuts and Seeds : Peanuts, Almonds, Walnuts, Flax Seeds, Pumpkin Seeds, Chia Seeds and many others.

Eggs and Dairy : Eggs, milk, yogurt are all good. When it comes to cheese, go for cheddar, mozzarella, goat cheese, cream cheese, or blue cheese.

Vegetable and Animal Fats : Extra virgin olive, coconut and avocado oils should be your favorite oils. The nut butters are fantastic too.

Vegetables : This list includes avocados, but mainly green cruciferous vegetables such as spinach, kale, broccoli, cauliflower, and low-calorie vegetables such as tomatoes, onions, peppers, and so on.

Of course, this is not an exhaustive list, but it will give you a general idea of ​​what you can eat while following a ketogenic diet.

What You Should Not Eat While On The Keto Diet

Well, having found out what you can do, let’s now talk about what you should not eat. These are all foods that can get you out of ketosis and disrupt your diet.

Sweet food : soft drinks, fruit juices, smoothies, cakes, biscuits, ice cream, candy and so on.

Fruit : Most fruits should be avoided due to their high sugar content, but berries are acceptable in small portions.

Cereals and starchy foods : This list is long and includes pasta, bread, potatoes, parsnips, rice, oatmeal, couscous and more.

Diet and Low Fat Foods : These are often highly processed and contain a lot of carbohydrates instead of fat, which is the exact opposite of what you need when you are on a keto diet.

Beans and legumes : Peas, beans, lentils, chickpeas may be high in carbohydrates and should be avoided.

Alcohol : Most alcoholic beverages are too high in carbohydrates and can bring you out of ketosis.

Unhealthy Fats : The number one rule for any diet is to avoid unhealthy fats, especially trans fats.

Again, this list is not exhaustive, but it will give you a good starting point when planning your diet.

Bulletproof Coffee – Good or Bad?

Bulletproof coffee has become synonymous with the ketogenic diet – believed to suppress hunger, make you feel full and stimulate ketosis.

This drink is intended as a breakfast replacement and comes standard with 2 cups of coffee, 2 tablespoons of butter, and 1-2 tablespoons of medium chain triglyceride (MCT) oil blended in a blender.

However, there are several potential negative aspects of consuming bulletproof coffee regularly:

1) bulletproof coffee is low in nutrients;

2) bulletproof coffee has a high calorie content – about 500 kcal;

3) Bulletproof coffee is high in saturated fat.

Bulletproof coffee is not a miracle cure. It’s actually a high-calorie bomb that, if you’re not careful, will lead to weight gain, not weight loss.

Also, given that traditional caffeine consumption also suppresses appetite and helps control hunger, why not drink regular black coffee in the morning.

Answers to cha and total Asked questions about the keto diet

1. Can Drink Alcohol Drinks During a Keto Diet?

Yes, you can, if the amount of carbohydrates in them does not bring you out of ketosis. This means that you need to keep track of what and how much you drink.

Good options:

– low carb beer;

– spirits without additives;

– some wines.

That being said, you should make sure to include alcohol when calculating your daily calories and nutrients.

Always drink in moderation.

2. When should you not start a ketogenic diet?

Although the keto diet is completely safe for most healthy people, in some cases it is better to abstain from it:

– pregnancy;

– type 1 diabetes mellitus;

– liver diseases;

– gastric bypass;

– renal failure;

– pancreatitis, etc.

You should always consult your doctor before starting any diet, especially a ketogenic one.

3. Where to to start with?

If you find that you are in good health and want to try the ketogenic diet, try following it for at least 30 full days to get started.

This will give you the opportunity to fully adapt to your diet and understand how your body works when you eat it. After that, you can decide if it suits you or not.

4. Should you count calories while following the keto diet?

Not necessary, although it will make your life a lot easier.

To enter and maintain ketosis, you need to get 5% of your daily calorie intake in the form of carbohydrates. If you do not count calories, it will be difficult for you to follow this condition exactly.

This means that you run the risk of constantly pulling yourself out of ketosis, or never achieving it at all. At a minimum, it is worth counting calories for the first few months until you get used to the diet and figure out how many carbs are in certain foods.

5. Mo Should I practice intermittent fasting on a ketogenic diet?

Can. Some people claim that these two protocols are especially effective in tandem.

16: 8 fasting is a good choice if you are going to test if it is.

6. Can I follow a ketogenic diet as a vegetarian?

Of course you can. You just need to make sure you have enough protein in your diet.And if you can handle it, there is no reason why you couldn’t follow a ketogenic diet.

Conclusions

The ketogenic diet is a diet low in carbohydrates and high in fat. It forces your body to switch to using ketones for fuel in the absence of carbohydrates.

Although it is known to be little different from a moderate to high carbohydrate diet in terms of weight loss, the keto diet has many other health benefits.