What should you eat on the first day of a keto diet. How do you achieve ketosis quickly. What are the benefits of following a ketogenic diet. How can you avoid common mistakes when starting keto.

Understanding the Basics of a Ketogenic Diet

The ketogenic diet, commonly known as keto, is a high-fat, moderate-protein, and low-carbohydrate eating plan designed to induce a metabolic state called ketosis. In this state, your body shifts from using glucose as its primary energy source to burning fat for fuel. But what exactly does this mean for your daily eating habits?

A typical ketogenic diet consists of:

• 70-75% of calories from fat
• 20-25% of calories from protein
• 5-10% of calories from carbohydrates

This macronutrient distribution is crucial for achieving and maintaining ketosis. By drastically reducing carbohydrate intake and increasing fat consumption, you force your body to adapt and use ketones, produced from fat breakdown, as its main energy source.

Why Choose a Ketogenic Diet?

The ketogenic diet has gained popularity due to its potential health benefits and effectiveness for weight loss. Some of the reported advantages include:

• Improved insulin sensitivity
• Reduced inflammation
• Enhanced mental clarity and focus
• Increased energy levels
• Appetite suppression
• Potential therapeutic effects for certain neurological conditions

While these benefits are promising, it’s important to note that the ketogenic diet may not be suitable for everyone. Consulting with a healthcare professional before starting any new diet regimen is always recommended.

Planning Your First Day on Keto: What to Eat and Avoid

Starting a ketogenic diet can be overwhelming, especially when it comes to meal planning. On your first day, focus on consuming high-fat, low-carb foods while eliminating most carbohydrate sources. Here’s a general guide to help you navigate your food choices:

Foods to Eat on Day 1:

• Healthy fats: Avocados, olive oil, coconut oil, butter, ghee
• Protein sources: Eggs, fatty fish, chicken, beef, pork
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
• Full-fat dairy: Cheese, heavy cream, Greek yogurt (in moderation)

Foods to Avoid:

• Grains and starches: Bread, pasta, rice, cereals
• Sugary foods: Candy, soda, fruit juices, desserts
• High-carb fruits: Bananas, apples, grapes
• Legumes: Beans, lentils, chickpeas
• Root vegetables: Potatoes, carrots, parsnips

Remember, the key to success on your first day is to focus on high-fat, low-carb options while staying hydrated and listening to your body’s hunger cues.

Sample Meal Plan for Day 1 on Keto

To help you get started, here’s a sample meal plan for your first day on the ketogenic diet:

Breakfast:

Keto-friendly breakfast options include:

• Scrambled eggs with spinach and avocado
• Bacon and cheese omelet
• Full-fat Greek yogurt with berries and nuts

Lunch:

For a satisfying keto lunch, consider:

• Grilled chicken salad with mixed greens, olive oil dressing, and feta cheese
• Tuna salad lettuce wraps
• Keto Cheeseburger Salad (recipe below)

Dinner:

End your day with a keto-friendly dinner such as:

• Baked salmon with asparagus and butter
• Steak with sautéed mushrooms and zucchini noodles
• Cauliflower rice stir-fry with chicken and vegetables

Snacks:

If needed, choose keto-friendly snacks like:

• Hard-boiled eggs
• Cheese cubes
• Celery sticks with almond butter
• Handful of nuts

Keto Cheeseburger Salad: A Perfect Day 1 Recipe

One excellent option for your first day on keto is the Keto Cheeseburger Salad. This delicious and satisfying meal captures all the flavors of a classic cheeseburger without the carb-heavy bun. Here’s how to make it:

Ingredients:

• 1½ lbs (650g) ground beef
• 2 tbsp butter
• 2 tsp garlic powder
• 1½ tsp salt
• ¼ tsp ground black pepper
• 4 oz (110g) lettuce, chopped
• ½ red onion, sliced
• 2 tomatoes, sliced
• 2 whole pickles, sliced
• 1 cup (110g) shredded cheddar cheese

For the dressing:

• ¾ cup (180ml) mayonnaise
• 1 tbsp tomato paste
• 3 oz (85g) pickles, finely chopped
• ½ tbsp yellow or Dijon mustard
• 1 tsp white wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large skillet, melt the butter over medium-high heat.
2. Add the ground beef, salt, pepper, and garlic powder. Cook until browned and cooked through, about 15 minutes.
3. While the beef is cooking, prepare the dressing by combining all dressing ingredients in a small bowl.
4. Assemble the salad by layering lettuce, tomatoes, cooked beef, cheese, red onion, and pickles in serving bowls.
5. Drizzle the prepared dressing over the salad just before serving.

This Keto Cheeseburger Salad is not only delicious but also aligns perfectly with your keto macronutrient goals for day 1.

Staying Hydrated on Your First Day of Keto

Proper hydration is crucial when starting a ketogenic diet. As your body adapts to using fat for fuel, you may experience increased water loss. This makes staying hydrated even more important than usual. But how much water should you drink on your first day of keto?

While individual needs vary, a general guideline is to aim for at least 8-10 glasses (64-80 ounces) of water per day. You may need to increase this amount if you’re physically active or live in a hot climate. Here are some tips to ensure proper hydration:

• Keep a water bottle with you throughout the day
• Set reminders on your phone to drink water regularly
• Infuse your water with cucumber or lemon for added flavor
• Include hydrating foods like cucumbers and zucchini in your meals
• Consider tracking your water intake using a mobile app

Remember, staying well-hydrated can help alleviate some of the initial side effects of starting a ketogenic diet, such as headaches and fatigue.

Managing Potential Side Effects on Day 1

As your body adjusts to the drastic change in macronutrient intake, you may experience some temporary side effects, often referred to as the “keto flu.” These symptoms can include:

• Fatigue
• Headaches
• Nausea
• Dizziness
• Irritability
• Difficulty concentrating

While these symptoms are usually mild and short-lived, there are steps you can take to minimize their impact:

1. Stay hydrated: As mentioned earlier, drinking plenty of water is crucial.
2. Increase electrolyte intake: Add salt to your food or drink bone broth to replenish electrolytes.
3. Get adequate rest: Your body is adapting to a new fuel source, so extra sleep may be beneficial.
4. Engage in light exercise: Gentle activities like walking can help boost energy levels.
5. Be patient: Remember that these side effects are temporary and usually subside within a few days to a week.

If symptoms persist or become severe, consult with a healthcare professional.

Tracking Your Progress: Tools and Techniques

Monitoring your progress from day one can help you stay motivated and make necessary adjustments to your keto journey. But what are the most effective ways to track your progress on a ketogenic diet?

Macronutrient Tracking

Use a food tracking app or journal to record your daily intake of fats, proteins, and carbohydrates. This helps ensure you’re staying within the recommended macronutrient ratios for ketosis.

Ketone Testing

While it’s not necessary to test for ketones on your first day, you may want to consider using ketone testing strips or a blood ketone meter in the coming days to confirm you’ve entered ketosis.

Body Measurements

Take baseline measurements of your weight, body fat percentage, and key body areas (waist, hips, etc.) to track physical changes over time.

Energy and Mood Tracking

Keep a daily log of your energy levels, mood, and any symptoms you experience. This can help you identify patterns and improvements as you adapt to the diet.

Progress Photos

Consider taking photos at the start of your journey and at regular intervals thereafter. Visual evidence of progress can be highly motivating.

Remember, progress isn’t always linear, and individual experiences may vary. Consistency and patience are key to long-term success on a ketogenic diet.

Common Mistakes to Avoid on Your First Day of Keto

Starting a ketogenic diet can be challenging, and it’s easy to make mistakes, especially on your first day. Being aware of these common pitfalls can help you avoid them and set yourself up for success. Here are some mistakes to watch out for:

1. Not Preparing Adequately

Jumping into keto without proper planning can lead to frustration and temptation. Ensure your pantry and refrigerator are stocked with keto-friendly foods before you start.

2. Consuming Hidden Carbs

Many foods contain hidden carbs that can add up quickly. Be vigilant about reading food labels and researching the carb content of foods you’re unsure about.

3. Neglecting Electrolytes

As your body adjusts to ketosis, you may lose electrolytes through increased urination. Make sure to replenish these by adding salt to your food or consuming electrolyte-rich beverages.

4. Overeating Protein

While protein is important, consuming too much can potentially kick you out of ketosis. Stick to moderate protein intake as per the keto guidelines.

5. Fearing Fat

After years of being told to avoid fat, it can be challenging to embrace it. Remember that healthy fats are crucial for success on a ketogenic diet.

6. Not Drinking Enough Water

Staying hydrated is essential, especially as your body adjusts to ketosis. Make a conscious effort to drink water throughout the day.

7. Expecting Immediate Results

While some people experience rapid changes, it’s important to be patient. Your body needs time to adapt to this new way of eating.

By avoiding these common mistakes, you’ll set yourself up for a smoother transition into the ketogenic lifestyle.

Long-Term Success: Looking Beyond Day 1

While focusing on your first day of keto is important, it’s equally crucial to consider your long-term strategy for success. How can you ensure that you stick to the ketogenic diet beyond the initial excitement? Here are some tips for maintaining your keto lifestyle:

Meal Planning and Prep

Dedicate time each week to plan and prepare your meals. This helps you stay on track and avoid the temptation of non-keto foods when you’re busy or tired.

Educate Yourself

Continue learning about the ketogenic diet. Understanding the science behind keto can help you make informed decisions and stay motivated.

Find Support

Join online keto communities or find a keto buddy. Having support and accountability can make a significant difference in your long-term success.

Experiment with Recipes

Explore new keto-friendly recipes to keep your meals interesting and enjoyable. There are countless delicious options that align with ketogenic principles.

Listen to Your Body

Pay attention to how you feel on the diet. If you experience sustained negative effects, consult with a healthcare professional to ensure the diet is right for you.

Be Flexible

While strict adherence is important, especially in the beginning, allow for some flexibility as you progress. This can help make the diet more sustainable in the long run.

Regular Check-ins

Periodically assess your progress and goals. This allows you to make necessary adjustments and celebrate your achievements.

Remember, the ketogenic diet is not just a quick fix but a lifestyle change. By focusing on long-term success from day one, you’re setting yourself up for a healthier, more sustainable future.

Keto Cheeseburger Salad – Quick & Easy Recipe

This amazing salad is quick, inexpensive, and filled with all of the best flavors of a juicy cheeseburger. The ingredients come together for a familiar and favorite taste sensation that makes you wonder why you ever ate burgers on a bun! The pickles and onion not only add flavor but also add a nice crunchy texture bite after bite.


Editor’s note: In 2020, this recipe was one of the top 10 most popular Diet Doctor recipes. We hope you love it as well!

Easy March 19 2020 recipe by , photo by , nutritional review by in Recipes, Dinner, Meal

USMetric

1234567891011124 servingservings

Ingredients

Seasoned ground beef

• 1½ lbs 650 g ground beef or ground turkey
• 2 tbsp 2 tbsp butter
• 2 tsp 2 tsp garlic powder
• 1½ tsp 1½ tsp salt
• ¼ tsp ¼ tsp ground black pepper
• 2 tsp 2 tsp sesame seeds, toasted (optional)

Dressing

• ¾ cup 180 ml mayonnaise
• 1 tbsp 1 tbsp tomato paste
• 3 oz. (9²⁄₃ tbsp) 85 g (140 ml) pickle, finely choppedpickles, finely chopped
• ½ tbsp ½ tbsp yellow or Dijon mustard
• 1 tsp 1 tsp white wine vinegar
• salt and ground black pepper to taste

Salad

• 4 oz. (3 cups) 110 g (700 ml) lettuce, cut into smaller lettuce leafs
• ½ (2 oz.) ½ (55 g) red onion, slicedred onions, sliced
• 2 (8 oz.) 2 (230 g) tomato, slicedtomatoes, sliced
• 2 (9½ oz.) 2 (270 g) whole pickle, each cut in half width-wise, and then sliced into 4 spears, per picklewhole pickles, each cut in half width-wise, and then sliced into 4 spears, per pickle
• 1 cup (4 oz.) 240 ml (110 g) cheddar cheese, shredded

Nutrition

• Net carbs 7g 4%

• Protein 42g 21%

• Fat 68g 76%

Fiber 3g

Total Carbs 10g

Satiety score 49

Recipe by , photo by , nutritional review by

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Making low carb simple

Instructions

Seasoned ground beef

1. In a large skillet over medium-high heat, melt the butter.

2. Add the ground beef, salt, black pepper, and garlic powder to the pan. Using a spatula, blend and crumble the beef with the seasonings, frying until browned and cooked through about 15 minutes.





Dressing

3. In a small bowl, combine all of the dressing ingredients, and set aside.





Salad

4. Prepare each serving by layering each serving dish: Start with lettuce, add the tomatoes, top with the beef, cheese, red onion, and pickles. Finish, by drizzling the dressing on top.

Tip

You may need to drain the ground beef before adding it to the salad depending on the fat content and your personal preference.

Add a sprinkle of toasted sesame seeds just before serving for a surprisingly pleasant nutty flavor reminiscent of a toasted sesame seed bun.

If you have leftovers, store the salad and veggies separately from the meat and the dressing. Then you warm the beef and toss the salad all together just before you’re ready to eat.

What Should I Eat on the First Day of a Keto Diet ?

Congratulations on taking up the Keto Diet. Keto, if followed properly even for a short term, can bring about great changes in your life. Keto has innumerous health benefits, it will not only help you with fat loss but also it also cures a lot of kidney diseases, heart diseases, brain disorders and reduces the risk factors related to many other common ailments.

Keto is a popular diet choice amongst today’s generation because they generally suffer from many kinds of small and big health related issues due to their lifestyle and food habits.Keto was originally introduced in the 1900’s for the treatment of type 2 diabetes and ever since then it has been effective in curing deadly diseases such as epilepsy, autism, PCOS etc.

Research and studies show that the Keto diet is also capable of curing some rare kinds of cancers in the long term. Inculcating the Keto diet in your lifestyle would lead to overall body fitness and proper health.

IDEAL KETO DIET

Keto is basically a high fat, enough protein and low carb diet. The goal of Keto is to help the body attain Ketosis wherein it will start using fats as the primary source of energy instead of carbohydrates. It can be tough for beginners to strictly follow Keto in the initial days but in the long term, iit becomes a habit. An ideal Keto diet is based on this proportion: 70% Fat Rich Foods, 20-25% amount of protein rich food and less than 50 gram of carbs, ideally below 20 grams, i.e. 5% of the diet should be carb diets.  

BASICS OF KETO DIET

Ketogenic diet gives the best results when followed strictly without skipping meals and following the rule of high fats and low carbs. The basic rule of Keto is to eat high fats; adequate protein and low carb until you finally reach the point of satiety.

The rule which follows this is to stay hydrated, try to drink as much as water you can because the  body tends to lose a lot of water molecules when it goes on ketosis and consuming more and more water would be beneficial/

You should also keep in control the salt level of the body which helps the body to stay at optimum temperatures and function properly without problems like headache, anxiety, frequent hunger attacks etc.

Make sure you take a little more salt than the usual quantity in the first few days to help your body adjust with the new changes caused by Keto flu and develop ketone acids. 

KETO MEAL PLAN FOR THE FIRST DAY

There is a lot of information available about the beginner’s Keto diet but it generally causes confusion in the beginner’s as they tend to eat a lot in excitement and thus lose the essence of Keto on the very first day which is having a balanced diet.

While there are a lot of options available as to what to eat and what not to eat on the first day of a Keto diet, such as fish, meat, cheese, berries, nuts etc. Here is a detailed description of what can be consumed on the first day of the Keto diet.

Breakfast

One should aim to eat a satisfying and full breakfast in order to stay energetic for the morning and should try not to feel hungry very often. Egg is a very common breakfast people generally have. Thankfully eggs are Keto friendly as they have high fats and protein rich content in the yolk and egg white and very less or negligible carbs in them. 

Eggs can either be consumed in the form of omelets, egg salad with extra virgin olive oil dressing or just scrambled eggs with some butter/cheese.If the person is vegan or is allergic to eggs, he can have avocado salad or starch less vegetable salad cooked in any cooking oil / vegetable oils. The salad dressings could have slices and pieces of asparagus, cabbage, cucumber, beans, and tomatoes with toppings of olive, spinach. 

A total of one ounce (28 grams) of cashew, peanuts, almonds, flax seeds, chia seeds  and walnuts can also be taken. It can be accompanied by little amounts of coffee and tea made in full fat milk in the initial days. 

This would help the person stay energetic and full for the 1st half and he would not require any snacks in between the breakfast and lunch.  If at all hunger attacks again, it can be compensated by having some nuts or fried broccoli.

Lunch

Lunch is a vital meal of the day as the body builds it up on it and it needs to be taken effectively and efficiently in order to not feel hungry until the evening and also stay energetic.Keto rejects all the foods which contain starch in them. We generally tend to consume rice, potatoes, sweet corn, peas in lunch which are high in starch and carbs which are against the rule of Keto. Thus, these should be avoided in lunch. 

Moving ahead, there are a lot of things that can be tried in lunch, on the first day.Omega 3 fatty fish is a great source of fats, protein and has no carbs at all. Fish like Salmon, Tuna, and Catfish are very high in omega 3 content and also lead to the formation of saturated fat which helps the body in ketosis.  

Salmon is considered to be the best species of Keto friendly seafood, when cooked in  olive oil or coconut oil, it not only tastes delicious but also has great health benefits such as burning fat, reducing high blood pressure and overall smooth functioning of the body.  

Fresh meat and chicken are also carbohydrate free and rich in many nutrients such as potassium zinc etc. Chicken salad, chicken with vegetable pasta, lamb meat and streak can be considered as good lunch options. They can be accompanied by low carb cheese rolls or egg omelets. 

Vegan people or people allergic to non vegetarian diet, having high cholesterol levels or other problems can consider eating some cream cheese rolls with mayonnaise dipping or avocado salad, avocado fruit mayonnaise for lunch on the first day. Avocado salad alone is a good option for lunch with some lettuce and cabbage wraps.Avocado is a Keto friendly fruit and one of the mandatory additions to the Keto diet. They can also have fried beans with tacos and vegetable salad which would be easy for digestion and a ketone body’s formation.  

Dinner

Dinner is the most important meal of the day since it is the last meal of the day. You might have followed the breakfast and the lunch properly but missing the dinner might disturb the whole process of ketosis and also cause insomnia. 

The body utilizes the energy gained from dinner for further metabolic processes in the body when the person is asleep. Skipping dinner also leads to problems like acidity and constipation which might in turn lead to problems in following the next day’s diet and disturbing the whole process of ketosis. 

A Keto dinner should be light and healthy. A Mediterranean diet is the most preferred for dinner since it is full of fruits, vegetables, herbs and nuts and seeds and these are light foods. Starch less Fruits and Vegetables are easy to digest and also rich in nutrients and fats. 

Vegetables such as cabbage, lettuce, green beans, spinach seasoned with pepper balls or avocado salad seasoned with paneer chunks can be taken as a light dinner.  

Healthy fats such as  Cabbage and Tomato Soup can also be taken with some healthy sprouts for easy digestion and a sound sleep. They would also help in formation of ketones. 

The above mentioned 1st day Keto diet for breakfast, lunch and dinner are the most comfortable and easy to go with food items. These are Keto friendly foods, high in fats, have adequate proteins and are low in carbs – exactly what the Keto diet demands to perform its work effectively and give the best results. 

The first day of the meal should necessarily include fiber rich and healthy food items so that the body gets the flavor of Keto on the very first day and adjust itself in the coming days. 

Keep your spirits high and go Keto. 

Keto diet for beginners, where to start

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Author of the article

Shatrova Natalia Ivanovna,

Nutritionist

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In the article we will talk about the popular keto diet, talk about all its subtleties, indications, contraindications, allowed products and the results that can be achieved by following this diet.

Keto diet: what is it, in simple terms

The keto diet or ketone diet was originally created for diabetics. After doctors began to use it to reduce weight. And not without success.

In another way, the diet is called low-carbohydrate, that is, the meaning of this nutrition system is to reduce carbohydrate foods in the diet. The amount of fat should increase significantly. The daily ration is formed as follows:

• 70% – fats
• 25% – proteins
• 5% – carbohydrates

The diet got its name from the concept of “ketosis”. This is the name given to the increase in the level of ketone bodies in the body. They are metabolic products produced in the liver from free fatty acids and are directly involved in maintaining energy balance.

Less carbohydrates enter the body, the production of glucose – the main source of energy – decreases and ketone bodies begin to be produced more actively: acetone, acetoacetate and beta-hydroxybutyric acid. They become the main suppliers of energy. There is a decrease in the volume of adipose tissue and weight loss.

How to start a keto diet for beginners?

If you decide to try this diet, first of all, consult with a specialist. Get tested, get tested.

The keto diet is pretty strict. You need to prepare for it psychologically, try to protect yourself from temptations. There is a list of allowed and prohibited products.

Approximately one month before the start of the diet, it is recommended to gradually reduce the intake of carbohydrates and arrange fasting days.

Authorized and prohibited products

Authorized products

• Meat (any), poultry, offal;
• Seafood fish;
• The fatter the meat and fish, the better;
• Eggs;
• Vegetable oils;
• Animal fats
• Vegetables and herbs: zucchini, cucumbers, cabbage. Limited – tomatoes, eggplant, peppers.
• Avocado;
• Lemon;
• Mushrooms;
• High fat fermented milk products;

Prohibited products

• Potato;
• Flour products;
• Kashi;
• Legumes;
• Beer, champagne;
• Ice cream;
• Lemonade;
• Fruit;
• Honey;
• Semi-finished products.

Weekly menu option

Monday

• Breakfast: 2 boiled eggs, coffee without sugar, a few nuts.
• Lunch: Fatty fish – 100 gr, vegetables with vegetable oil.
• Dinner: salad with shrimp, spinach, cheese and avocado. Beef cutlet.

Tuesday

• Breakfast: Three scrambled eggs with ham. A handful of cashews.
• Lunch: Champignons stuffed with cheese. Vegetables.
• Dinner: Vegetable soup with meat broth.

Wednesday

• Breakfast: Cheesecakes with fat sour cream.
• Lunch: fish soup without potatoes, vegetable and green salad.
• Dinner: Meat salad with mushrooms and vegetables.

Thursday

• Breakfast: Fat cottage cheese with sour cream, strawberries and nuts. Coffee with cheese.
• Lunch: Three chicken legs, stewed mushrooms, greens.
• Dinner: Meat chop, mashed cauliflower.

Friday

• Breakfast: Unsweetened yogurt. Cheese, avocado.
• Lunch: Baked meat, stewed vegetables.
• Dinner: Roast beef salad with vegetables dressed with olive oil and pine nuts.

Saturday

• Breakfast: Cheesecakes with raspberries. Peanut butter (1 tsp). Tea or coffee with cream.
• Lunch: Baked red fish, vegetable salad.
• Dinner: Meat kebab. A glass of dry wine.

Sunday

• Breakfast: Bacon and eggs. Tea or coffee. A piece of chocolate with a cocoa content of at least 85%.
• Lunch: Beef cutlets. Garnish of vegetables with butter.
• Dinner: Cabbage rolls with minced pork, no rice.

Remember to drink enough water – at least 2 liters per day.

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Keto diet pros and cons

Keto diet pros

• Noticeable results in a short time;
• Hearty menu.

Cons of the keto diet

• Decreased fiber intake leading to bowel problems;
• Increased consumption of saturated fat, increased blood cholesterol levels, which increases the risk of developing cardiovascular disease;
• Bad breath, dry mouth, frequent urination;
• Working capacity decreases, irritability appears, the risk of developing an eating disorder.

Keto diet: contraindications

Among the contraindications to the use of the keto diet, we note the following:

• diseases of the liver and gallbladder;
• inflammation of the pancreas;
• renal insufficiency;
• pregnancy and lactation;
• hypertension;
• type 1 diabetes.

Keto diet: reviews

It is difficult and dangerous to follow such a diet because of the loss of strength and poor health, which lead to breakdowns. Strict restrictions and the division of products into permitted and prohibited lead to an eating disorder.

If you decide to start a diet, remember that the safest and most effective way to reduce weight and fix the result for a long time is to resort to the help of specialists. Only a dietitian will select a nutrition scheme that takes into account the characteristics of your body and lifestyle.

Sources

• Low carbohydrate, ketogenic diet for type 2 diabetes. Center for Primary Health Care Medical Research, Department of Veterans Affairs Medical Center, USA
• Effects of a low carbohydrate diet on appetite, blood glucose, and insulin resistance in obese patients with type 2 diabetes mellitus. Temple University School of Medicine, Philadelphia, Pennsylvania and University of New Jersey Medicine and Dentistry School of Osteopathic Medicine, Stratford, NJ
• Ketogenic diet. Johns Hopkins Hospital, Baltimore, MD 21287, USA
• Obesity as a Chronic Disease: Modern Medicine and Lifestyle Management. Center for Clinical and Lifestyle Research, Shrewsbury, MA 01545, USA
• Impact of a low-carbohydrate ketogenic diet and a low-fat diet on self-reported mood, hunger, and other symptoms
• Kidney stones and the ketogenic diet: Factors risk and prevention. School of Medicine, Johns Hopkins Medical Institutions, Baltimore, Maryland, USA
• Metabolic response to low and very low calorie diets. American Journal of Clinical Nutrition
• Keto Cooking. Basics, dishes, tips. Oksana Badina, Oleg Iryshkin
• The ketogenic diet and its impact on human health. Serebryakova A.A., Zhukova A.A. FSBEI HE “Chuvash State University named after I.I. I. N. Ulyanova»

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Ketogenic diet | introduction of the ketogenic diet in Moscow

Ketogenic diet

The ketogenic diet is a diet characterized by a high fat content, adequate protein and low carbohydrate content. This diet helps to reduce weight and prevent chronic diseases such as diabetes, hypertension, various types of dementia and reduces the risk of cancer, coronary heart disease and brain. In more stringent regimens, the diet is intended for the treatment of children and adults suffering from epilepsy, neurodegenerative diseases, and various endocrine pathologies.

When using a ketogenic diet, the body’s energy pathway changes. As a result, the main part of the energy is obtained from the breakdown of the so-called ketone bodies, substances that are contained in a small amount in the body and with a normal diet, but significantly increase their amount with a ketogenic diet.

The ketogenic diet is a major change in the diet and, in many ways, the patient’s lifestyle.

Careful observance of the calorie content and the ratio of substances in the food consumed is required, a strict ban on additional meals not provided for by the diet.

There are several variants of the ketogenic diet:

• PKD (paleketodiet) – paleoketo diet. Strict elimination regime – meat, fat, water.
• Carnivore – only animal products without carbohydrates.
• Standard Keto – (20-30g carbs from approved foods)
• KLS/Low Carb Meal – Approximately 50 grams of carbs are acceptable.
• Ketogenic diet (treatment protocol) .

You can read about the variants of the ketogenic diet in Dr. Generalov’s book “The Keto Diet. You can eat fat!

We remind you that children should be put into ketosis only under the supervision of doctors and preferably in our clinic. There must be an indication for ketosis. We strongly do not recommend introducing children into ketosis on their own! Therefore, outside the clinic, we prescribe children

BKBGNUVZH (Casein Free Gluten Free Low Carb High Fat) diet.

All questions about the introduction of the ketogenic diet in our clinic, you can ask the head of the department, Ph.D., neurologist-epileptologist Sadykov Timur Ruslanovich by mail [email protected]

Plan for the introduction of the ketogenic diet in the clinic:

1 day

• Measuring starting levels of ketones and glucose. Training in self-taking data analyses.
• Taking an initial complete blood count, biochemical blood test.
• Analysis of blood, urine, saliva according to the immuno-mitochondrial protocol.
• Regular (non-ketogenic) breakfast.
• Working in the kitchen, learning to work with a keto calculator, calculating the required amount of protein, calories, keto ratio. Preparing ketogenic meals for that day’s meals and the next day’s breakfast.
• Starting VEEG monitoring.
• Intake of ketogenic meals (calculated amount).
• In the evening, a single measurement of ketones and glucose.

Day 2-4

• Measuring ketones and glucose before each meal.
• Working in the kitchen, preparing ketogenic meals for that day’s meals and the next day’s breakfast.
• Intake of ketogenic meals (calculated amount).
• After reaching the desired level of ketones (3-6 mmol/l), control VEEG monitoring.

Day 5

• Measuring ketones and glucose before each meal.
• Working in the kitchen, preparing ketogenic meals for that day’s meals and the next day’s breakfast.
• Intake of ketogenic meals (calculated amount).
• Control general blood test, biochemical blood test (same indicators).

Day 6-9

• Measurement of ketone and glucose levels before each meal.
• Working in the kitchen, preparing ketogenic meals for that day’s meals and the next day’s breakfast.
• Intake of ketogenic meals (calculated amount).