How many carbs can you eat on a keto diet. What are the symptoms of keto flu. Is the ketogenic diet safe for everyone. How much weight can you expect to lose on keto. How do you know if you’re in ketosis. What’s the difference between keto and low-carb diets.

Understanding Carbohydrate Intake on a Ketogenic Diet

The ketogenic diet has gained significant popularity as a low-carbohydrate, high-fat eating plan designed to induce a metabolic state called ketosis. But how many carbs can you actually consume while maintaining ketosis? Let’s delve into the specifics of carbohydrate intake on a keto diet.

On a standard ketogenic diet, carbohydrate intake is typically restricted to less than 20 grams of net carbs per day. Net carbs are calculated by subtracting fiber from total carbohydrates. This ultra-low carb approach is designed to force the body to burn fat for fuel instead of glucose, leading to the production of ketones.

It’s important to note that individual carb tolerance can vary. Some people may be able to maintain ketosis with slightly higher carb intake, while others may need to be more restrictive. Factors such as activity level, metabolism, and insulin sensitivity can influence how many carbs an individual can consume while remaining in ketosis.

Common Sources of Carbs to Avoid on Keto

• Grains and starches (bread, pasta, rice, cereals)
• Sugar and sugary foods
• Most fruits
• Starchy vegetables (potatoes, corn, peas)
• Legumes (beans, lentils)

Low-Carb Foods Suitable for Keto

• Leafy greens (spinach, kale, lettuce)
• Non-starchy vegetables (broccoli, cauliflower, zucchini)
• Meat and poultry
• Fish and seafood
• Eggs
• High-fat dairy (cheese, butter, cream)
• Nuts and seeds (in moderation)
• Healthy oils (olive oil, coconut oil, avocado oil)

Navigating the Keto Flu: Symptoms and Solutions

As your body adapts to a ketogenic diet, you may experience a constellation of symptoms commonly referred to as the “keto flu.” These symptoms typically occur within the first few days to weeks of starting the diet as your body transitions from using glucose as its primary fuel source to burning fat for energy.

Common symptoms of keto flu include:

• Fatigue
• Headache
• Irritability
• Difficulty focusing or “brain fog”
• Dizziness
• Muscle cramps
• Reduced energy for intense exercise

How can you alleviate keto flu symptoms? One effective strategy is to replenish fluids and electrolytes. This can be done by drinking salty broth or increasing your salt intake. It’s also crucial to remember that these symptoms are temporary and typically subside as your body becomes more efficient at using ketones for fuel.

Safety Considerations and Contraindications for Ketogenic Diets

While the ketogenic diet is generally considered safe for most individuals, there are certain groups who should approach it with caution or avoid it altogether. Who should be cautious about following a keto diet?

• People with diabetes or high blood pressure taking medication (consult with a healthcare provider before starting)
• Breastfeeding women
• Individuals with rare metabolic disorders (typically diagnosed in childhood)

It’s important to distinguish between ketosis, a normal metabolic state, and ketoacidosis, a dangerous condition that can occur in people with diabetes. While they sound similar, they are fundamentally different. Ketosis is a controlled, safe state for most people, while ketoacidosis is a medical emergency.

Contrary to some misconceptions, properly formulated ketogenic diets are not harmful to heart health, kidney function, or bone density. However, as with any significant dietary change, it’s advisable to consult with a healthcare professional before starting, especially if you have pre-existing health conditions.

Weight Loss Expectations on a Ketogenic Diet

Many people turn to the ketogenic diet for its potential weight loss benefits. But how much weight can you expect to lose on keto? The answer varies significantly from person to person, depending on factors such as starting weight, age, gender, and adherence to the diet.

In the initial week of a ketogenic diet, many people experience rapid weight loss, often between 2 to 4 pounds (1 to 2 kilos). However, it’s important to note that a significant portion of this initial loss is water weight. After this initial drop, weight loss typically slows to a more gradual pace.

On average, many individuals lose about 1 pound (0.5 kilo) per week after the initial water weight loss. However, this can vary widely. Younger men often experience faster and more consistent weight loss, while women over 40 may lose weight more gradually and experience periods of weight stability.

As you approach your goal weight, it’s common for weight loss to slow down or plateau. If you find yourself stuck at a certain weight for several weeks or months, you may need to reassess your approach. This might involve adjusting your calorie intake, increasing physical activity, or addressing other factors that could be impeding your progress.

Identifying Ketosis: Signs and Testing Methods

How can you tell if you’re in ketosis? While there are several physical signs that may indicate you’ve entered a ketogenic state, the only definitive way to confirm ketosis is through testing. Let’s explore both the common signs and the testing methods available.

Common Signs of Ketosis

• Dry mouth or a metallic taste in the mouth
• Increased thirst and more frequent urination
• “Keto breath” – a fruity or acetone-like odor
• Initial fatigue followed by increased energy
• Decreased appetite

While these signs can be indicative of ketosis, they’re not foolproof. Some people may experience all of these symptoms, while others may have none. Additionally, these signs may be more pronounced when first entering ketosis and may diminish over time as your body adapts.

Ketone Testing Methods

For a more objective measure of ketosis, you can test your ketone levels. There are three primary methods for testing ketones:

1. Blood ketone meters: These provide the most accurate measurement of ketone levels by testing beta-hydroxybutyrate (BHB) in the blood.
2. Breath ketone analyzers: These devices measure acetone in the breath, which correlates with ketone levels.
3. Urine ketone strips: While less accurate than blood or breath tests, these provide a simple, non-invasive way to check for the presence of ketones.

The choice of testing method often depends on personal preference, budget, and desired accuracy. Blood ketone testing is generally considered the gold standard but requires regular purchase of test strips, which can be costly.

Distinguishing Between Keto and Low-Carb Diets

While both keto and low-carb diets restrict carbohydrate intake, they differ in the degree of restriction and sometimes in the types of foods emphasized. How do these diets compare?

Ketogenic Diet

• Typically limits carb intake to less than 20 grams of net carbs per day
• High fat intake (70-80% of total calories)
• Moderate protein intake
• Designed to induce and maintain ketosis

Low-Carb Diet

• Carb intake can range from 20 to 100 grams per day, depending on the specific approach
• Moderate to high fat intake
• Moderate to high protein intake
• May or may not induce ketosis, depending on individual carb tolerance

The primary distinction lies in the level of carb restriction and the metabolic state they aim to achieve. Ketogenic diets are specifically designed to induce and maintain ketosis, while low-carb diets may not necessarily reach this state, especially at the higher end of the carb intake range.

Optimizing Nutrient Intake on a Ketogenic Diet

While the ketogenic diet is known for its carbohydrate restriction, it’s crucial to ensure adequate intake of essential nutrients. How can you maintain nutritional balance on a keto diet?

Focus on Nutrient-Dense Foods

Emphasize whole, unprocessed foods that are rich in nutrients. These include:

• Fatty fish (salmon, mackerel, sardines) for omega-3 fatty acids
• Leafy greens for vitamins and minerals
• Nuts and seeds for vitamin E and minerals
• Eggs for vitamin B12 and choline
• Avocados for potassium and fiber

Electrolyte Balance

Maintaining proper electrolyte balance is crucial on a ketogenic diet, as the body excretes more sodium and water in the absence of carbohydrates. Pay attention to your intake of:

• Sodium
• Potassium
• Magnesium

You may need to supplement these electrolytes or be more mindful of including salt in your diet.

Fiber Intake

While limiting carbohydrates, it’s important not to neglect fiber intake. Good sources of fiber on a keto diet include:

• Chia seeds
• Flaxseeds
• Coconut
• Avocado
• Low-carb vegetables like broccoli and cauliflower

Potential Benefits Beyond Weight Loss

While weight loss is a common goal for those adopting a ketogenic diet, the potential benefits extend beyond shedding pounds. What other health improvements might be associated with a ketogenic lifestyle?

Blood Sugar Control

By significantly reducing carbohydrate intake, ketogenic diets can help stabilize blood sugar levels. This can be particularly beneficial for individuals with type 2 diabetes or insulin resistance. Some studies have shown improvements in glycemic control and reduced need for diabetes medications in people following a ketogenic diet.

Improved Lipid Profiles

Contrary to what might be expected from a high-fat diet, many people experience improvements in their cholesterol levels on a ketogenic diet. This often includes:

• Increased HDL (good) cholesterol
• Decreased triglycerides
• Shift from small, dense LDL particles to larger LDL particles (which are considered less atherogenic)

Neurological Benefits

Ketogenic diets were originally developed as a treatment for epilepsy in children. Research continues to explore their potential benefits for other neurological conditions, including:

• Alzheimer’s disease
• Parkinson’s disease
• Traumatic brain injury
• Multiple sclerosis

Potential Anti-Inflammatory Effects

Some research suggests that ketogenic diets may have anti-inflammatory effects. This could potentially benefit individuals with chronic inflammatory conditions, although more research is needed in this area.

Improved Energy and Mental Clarity

Many people report increased energy levels and improved mental clarity after adapting to a ketogenic diet. This may be due to the brain’s efficient use of ketones for fuel and the stabilization of blood sugar levels.

While these potential benefits are promising, it’s important to note that research is ongoing, and individual responses to a ketogenic diet can vary. As with any significant dietary change, it’s advisable to consult with a healthcare professional before starting a ketogenic diet, especially if you have pre-existing health conditions.

A Ketogenic Diet for Beginners: The #1 Keto Guide

Related content

The keto flu, other keto side effects, and how to cure them. 

Do you need electrolyte supplementation on a keto diet? 

7. The keto flu & side effects

Once you’ve been on a keto diet for a few weeks or more, you will likely feel great and have lots of energy. However, the first few days to weeks can be tough, as your body switches from burning mostly glucose to burning mostly fat for fuel.

Keto flu

When your body makes this shift, you may experience what’s commonly known as the “keto flu.” It happens as a result of changes to your body’s balance of fluid and minerals when you begin eating very few carbs.

Symptoms of keto flu include:

• Fatigue
• Headache
• Irritability
• Lack of motivation
• Difficulty focusing (“brain fog”)
• Dizziness
• Muscle cramps
• Less energy for intense exercise

Fortunately, you can minimize these symptoms before they start by replenishing fluids and salt. Good strategies include drinking a cup or two of salty broth or being liberal with the salt shaker.

Also, remember that these symptoms are temporary. As your body adapts to its new way of getting energy — from fat instead of sugar — symptoms should quickly subside.

Learn more in our complete guide: The keto flu, other side effects, and how to cure them.

Summary

When starting a keto diet, there’s a chance you’ll get the “keto flu” as a result of changes to your body’s balance of fluid and minerals once you start cutting out carbs. The good news is, these symptoms are temporary and you can take steps to mitigate them.

Related content

The keto flu, other keto side effects, and how to cure them. 

Do you need electrolyte supplementation on a keto diet? 

8. Keto FAQ

Before getting started, you may have a few — or perhaps even several — questions about keto diets.

Here are a few of the more commonly asked questions about keto:

Is keto safe?

For most people, eating a keto diet is safe. However, as mentioned earlier, if you take medications for diabetes or high blood pressure, you should speak with your doctor about adjusting your medications.

Those who should avoid being in ketosis include breastfeeding women and people with rare metabolic conditions that are typically diagnosed in childhood.[land]

For others, being in ketosis is perfectly safe and healthy. However, ketosis is sometimes confused with another condition called ketoacidosis. Although they sound the same, they’re entirely different.

Learn more about ketosis and ketoacidosis.

Keto diets aren’t harmful to your heart, kidneys, or bones either.

Read more about why keto diets are overwhelmingly safe in our guide, Top 17 keto and low-carb controversies.

How much weight can I expect to lose on keto?

Unfortunately, there isn’t a one-size-fits-all answer to this question.

Most people lose about 2 to 4 pounds (1 to 2 kilos) during the first week. Some people lose even more.

Keep in mind that a good portion of this is water weight, though. After the first couple of weeks, weight loss often slows down quite a bit. While a lot of people continue losing about 1 pound (0.5 kilo) of weight a week, many others lose more or less than this.

For instance, younger men tend to drop weight quickly and steadily. By contrast, women over 40 often lose weight more gradually and may go for a few weeks without losing any weight at all.

Weight loss typically slows down as you approach your goal weight. If your weight loss hasn’t budged for several weeks or months, check out our Top 10 tips to break a weight loss stall.

And remember that a “normal” body weight varies depending on the individual. This is based on your genes, health history, and other factors you have little control over.

Read more in our guide, Weight, health & happiness: striking the right balance.

How will I know whether I’m in ketosis?

Sometimes, you’ll have a pretty good idea when you’re in ketosis. Among the most common signs are:

• Dry mouth or a metallic taste in the mouth
• Increased thirst and more frequent urination
• “Keto breath” or “fruity breath,” which may be more apparent to others
• Initial fatigue, followed by an increase in energy
• Decreased appetite and food intake (one of the more welcome side effects!)

If you have one or more of these signs and you’re experiencing good results on your keto diet, you may not need to do any testing.

However, the only objective way to verify that you’re in ketosis is by checking your ketone levels.

Learn more in our guide, The best way to test ketones in blood, breath, or urine

What is the difference between keto and low carb?

Keto and low-carb diets differ by how many carbs they contain, and sometimes by which foods are included.

At Diet Doctor, we define keto and low-carb diets by the following:

Keto: Less than 20 grams of net carbs per day
Moderate low-carb: Between 20 and 50 grams of net carb per day
Liberal low-carb: Between 50 and 100 grams of net carbs per day

On a keto diet, carbohydrates are minimized to achieve ketosis. On a low-carb diet, ketosis may occur, but it isn’t a goal.

More questions and answers:

Should I aim for high ketone levels to speed up weight loss? >

Can I eat a keto diet as a vegetarian or vegan? >

How long can someone be on a keto diet? >

Check out our full keto FAQ page >

How Many Carbs On Keto Should You Be Eating? What the Science Says

How many carbs can you have on keto? You may have heard 20 grams as the go-to number for achieving ketosis, but as it turns out the ideal carb intake can look different for everyone. Your exact need is more closely related to your overall calorie goal, body weight, metabolic efficiency, and activity level. Meaning, you may be able to eat more or less than you think! 

Keto Carb Calculator

Use this simple keto carb calculator below to get your recommended keto carb intake based on your unique health and fitness goals.

What Is The Keto Carb Limit? 

When it comes to your personal macro recommendations, you’ve got to turn to the science. We know there’s no such thing as a one-size-fits-all approach to health on other diets, so why would keto be any different?

As it turns out, it’s not. Regardless of what the internet has told you, there doesn’t seem to be any conclusive research indicating that the 20 gram carb suggestion is right for every one (1,2,3,4,5,6). 

So why does everyone keep saying this?

This advised carb amount mainly comes from the recommended keto macro ranges, which include less than 5% of your calories come from carbs – on a 2,000 calorie diet, 5% of your calories would equal roughly 20 grams of carbs per day or less. 

Most people will still use 20 grams or less as a starting place, but there are a few other things to consider when it comes to your individual carbohydrate goals on a ketogenic diet. These include: 

Your Keto Diet Calories

Knowing your daily calorie needs is not only crucial for your ability to lose weight on keto but can also help you quickly estimate your keto macro ratio.  

Typically, the more calories you can eat, the more carbohydrates you can eat – and vice versa. And your calorie needs are most strongly tied to your body weight and activity level – the more you weigh and the more you move, the more energy you need to fuel your body. 

For a standard ketogenic meal plan, carbs should make up less than 5% of your energy intake. From this, you can quickly estimate grams by dividing carb calories by 4 (since there are four calories in each gram of carbohydrate). 

So if you need 1,200 calories a day, your carbohydrate threshold would be 60 calories from carbs or 15 grams of carbs a day. And for someone who eats 2,500 calories a day, that number would increase to 125 carb calories or 31 grams per day. 

Bottom line: The higher your daily calorie needs, the more carbs you can eat on keto.

Supporting Your Fitness Needs

In addition to using your daily calorie goal, how active you are and the level of intensity you train at can impact your ability to utilize carbs efficiently.  

Burning fat for fuel yields an increase in ketones – an efficient energy source that can replace sugars for nearly all of your daily needs. However, ketone bodies likely don’t support high-intensity training and explosive movements the same way glucose (primarily form carbs) does. 

Thus, if you are working out at higher intensities, regularly, you may be able to increase your carb intake a bit around your workouts without messing with your keto diet. 

Bottom line: The more active you are, the more carbs you can utilize efficiently. 

Your Metabolic Efficiency

Most of us burn a combination of fat and sugar for energy on a regular basis – regardless of which diet plan we are following. Yes, going keto can help you prioritize fat for fuel over everything else, but it’s not the only way to become good at burning fat. 

Your diet history is the largest factor in determining how well you can utilize different energy sources. If you lived on high carb foods for a while now, you might find it more of a dramatic shift to ketones – this is mainly because your body has been used to quick access to sugars for so long and you’ll need to cut back significantly. 

While on the flip side, if you’ve traditionally eaten moderately to lower carb before going keto, you may find it easier to make the jump. 

It is also crucial to mention this may look different for type 2 diabetics. While low carb diets and a ketogenic diet are thought to have favorable health benefits for those with diabetes, it is still highly recommended that you speak with your physician or a registered dietitian before trying keto. 

Bottom line: Your previous diet may determine how efficiently you can switch to fat for fuel. 

How Many Carbs to Get Into and Stay in Ketosis?

Research suggests that a carb intake of fewer than 50 grams of carbs per day is sufficient to promote ketosis in most people (7). But again, the perfect amount can change based on the many factors highlighted above. 

So how can you tell if your keto macro ratio is working? 

Experiencing side effects of Keto flu is usually a good first indicator that your carb-cutting is on track, but the best way to tell if your carb levels are ideal is to measure your ketone levels. 

If you are having a hard time reaching ketosis or adjusting to a very low carb diet like keto, keep in mind that it is entirely possible to see the weight loss benefits of going low carb without ketosis, as long as you control your calories. 

Bottom line: your body weight, fitness level, and previous diet determine your carb needs for ketosis. 

Special Mention: Protein Intake and Ketosis

While carbs are typically targeted as the sole perpetrator of increasing your insulin levels and blood sugar, protein might also increase insulin and can be converted into glucose (sugar) for fuel. This is why most ketogenic diet advocates suggest only moderate protein intake since it is thought protein may kick you out of ketosis. 

However, higher protein intake is highly encouraged for active individuals to supply important amino acids for muscle repair and growth. Additionally, research suggests that higher protein intakes likely don’t interfere with ketosis, and in fact, may help suppress appetite and support overall fat loss goals for non-athletes. 

Keto Net Carbs vs Total Carbs

Most importantly, when counting your carb intake, it is often recommended to use net carbs per day over total carbs.

Certain types of carbohydrates, like fiber and sugar alcohols, are not easily absorbed by the body and don’t affect your blood sugar and insulin levels the same way sugars do. Thus you can subtract these types of carbs from your daily total to count net carb intake. 

For example, if you eat 30 grams of total carbs, but that includes 12 grams of fiber you can count 17 grams of net carbs for the day.  

This approach is also much easier to manage your macros, as many nutritious, fibrous foods like fruits and veggies contain carbs, but also provide important health benefits you won’t want to miss out on.  

Psst… Trifecta keto meals have less than 10 grams of net carbs each! Helping you stay under you daily carb limit and on top of you overall nutrition. 

Bottom line: Count net carbs to allow room for nutrient-dense plant foods that support good health. 

Perfecting Your Keto Carb Macro

The truth is, cutting carbs is only part of the battle when it comes to seeing results on a ketogenic meal plan. You’ll also want to learn how to balance your protein intake and include plenty of healthy fats for a balanced approach.

This can take some strategy and skill, figuring out the right keto foods, portions, and recipes to keep you on track. 

This undertaking is also why it is becoming popular to solely focus on hitting carb intake with a so-called “lazy keto diet”.  

Want to make stickling to your low-carb diet a little easier? Grab this free step-by-step guide to meal prep for keto, complete with food lists, menu planning tools, and expert advice to keep you track. 

GET MY TOOLKIT

Diet Review: Ketogenic Diet for Weight Loss | The Nutrition Source

Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series, we take a look at some popular diets—and review the research behind them.

What is it?

The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19^th century, the ketogenic diet was commonly used to help control diabetes. In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. The ketogenic diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.

However, this diet is gaining considerable attention as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet (a very low-carbohydrate, high-protein diet, which was a commercial success and popularized low-carb diets to a new level). Today, other low-carb diets including the Paleo, South Beach, and Dukan diets are all high in protein but moderate in fat. In contrast, the ketogenic diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.

How It Works

The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose. [1]

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming. [2] How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]

Excessive ketone bodies can produce a dangerously toxic level of acid in the blood, called ketoacidosis. During ketoacidosis, the kidneys begin to excrete ketone bodies along with body water in the urine, causing some fluid-related weight loss. Ketoacidosis most often occurs in individuals with type 1 diabetes because they do not produce insulin, a hormone that prevents the overproduction of ketones. However in a few rare cases, ketoacidosis has been reported to occur in nondiabetic individuals following a prolonged very low carbohydrate diet. [4,5]

The Diet

There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.

Many versions of ketogenic diets exist, but all ban carb-rich foods. Some of these foods may be obvious: starches from both refined and whole grains like breads, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices. Some that may not be so obvious are beans, legumes, and most fruits. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish. Depending on your source of information, ketogenic food lists may vary and even conflict.

The following is a summary of foods generally permitted on the diet:

Allowed

• Strong emphasis on fats at each meal and snack to meet the high-fat requirement. Cocoa butter, lard, poultry fat, and most plant fats (olive, palm, coconut oil) are allowed, as well as foods high in fat, such as avocado, coconut meat, certain nuts (macadamia, walnuts, almonds, pecans), and seeds (sunflower, pumpkin, sesame, hemp, flax).
• Some dairy foods may be allowed. Although dairy can be a significant source of fat, some are high in natural lactose sugar such as cream, ice cream, and full-fat milk so they are restricted. However, butter and hard cheeses may be allowed because of the lower lactose content.
• Protein stays moderate. Programs often suggest grass-fed beef (not grain-fed) and free-range poultry that offer slightly higher amounts of omega-3 fats, pork, bacon, wild-caught fish, organ meats, eggs, tofu, certain nuts and seeds.
• Most non-starchy vegetables are included: Leafy greens (kale, Swiss chard, collards, spinach, bok choy, lettuces), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, summer squashes.
• Certain fruits in small portions like berries. Despite containing carbohydrate, they are lower in “net carbs”* than other fruits.
• Other: Dark chocolate (90% or higher cocoa solids), cocoa powder, unsweetened coffee and tea, unsweetened vinegars and mustards, herbs, and spices.

Not Allowed

• All whole and refined grains and flour products, added and natural sugars in food and beverages, starchy vegetables like potatoes, corn, and winter squash.
• Fruits other than from the allowed list, unless factored into designated carbohydrate restriction. All fruit juices.
• Legumes including beans, lentils, and peanuts.
• Although some programs allow small amounts of hard liquor or low carbohydrate wines and beers, most restrict full carbohydrate wines and beer, and drinks with added sweeteners (cocktails, mixers with syrups and juice, flavored alcohols).

*What Are Net Carbs?
“Net carbs” and “impact carbs” are familiar phrases in ketogenic diets as well as diabetic diets. They are unregulated interchangeable terms invented by food manufacturers as a marketing strategy, appearing on some food labels to claim that the product contains less “usable” carbohydrate than is listed. [6] Net carbs or impact carbs are the amount of carbohydrate that are directly absorbed by the body and contribute calories. They are calculated by subtracting the amount of indigestible carbohydrates from the total carbohydrate amount. Indigestible (unabsorbed) carbohydrates include insoluble fibers from whole grains, fruits, and vegetables; and sugar alcohols, such as mannitol, sorbitol, and xylitol commonly used in sugar-free diabetic food products. However, these calculations are not an exact or reliable science because the effect of sugar alcohols on absorption and blood sugar can vary. Some sugar alcohols may still contribute calories and raise blood sugar. The total calorie level also does not change despite the amount of net carbs, which is an important factor with weight loss. There is debate even within the ketogenic diet community about the value of using net carbs.

Programs suggest following a ketogenic diet until the desired amount of weight is lost. When this is achieved, to prevent weight regain one may follow the diet for a few days a week or a few weeks each month, interchanged with other days allowing a higher carbohydrate intake.

The Research So Far

The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. [2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research: [2,8,9]

• A satiating effect with decreased food cravings due to the high-fat content of the diet.
• A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrate.
• A direct hunger-reducing role of ketone bodies—the body’s main fuel source on the diet.
• Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.
• Promotion of fat loss versus lean body mass, partly due to decreased insulin levels.

The following is a summary of research findings:

The findings below have been limited to research specific to the ketogenic diet: the studies listed contain about 70-80% fat, 10-20% protein, and 5-10% carbohydrate. Diets otherwise termed “low carbohydrate” may not include these specific ratios, allowing higher amounts of protein or carbohydrate. Therefore only diets that specified the terms “ketogenic” or “keto,” or followed the macronutrient ratios listed above were included in this list below. In addition, though extensive research exists on the use of the ketogenic diet for other medical conditions, only studies that examined ketogenic diets specific to obesity or overweight were included in this list. (This paragraph was added to provide additional clarity on 5.7.18.)

• A meta-analysis of 13 randomized controlled trials following overweight and obese participants for 1-2 years on either low-fat diets or very-low-carbohydrate ketogenic diets found that the ketogenic diet produced a small but significantly greater reduction in weight, triglycerides, and blood pressure, and a greater increase in HDL and LDL cholesterol compared with the low-fat diet at one year. [10] The authors acknowledged the small weight loss difference between the two diets of about 2 pounds, and that compliance to the ketogenic diet declined over time, which may have explained the more significant difference at one year but not at two years (the authors did not provide additional data on this).
• A systematic review of 26 short-term intervention trials (varying from 4-12 weeks) evaluated the appetites of overweight and obese individuals on either a very low calorie (~800 calories daily) or ketogenic diet (no calorie restriction but ≤50 gm carbohydrate daily) using a standardized and validated appetite scale. None of the studies compared the two diets with each other; rather, the participants’ appetites were compared at baseline before starting the diet and at the end. Despite losing a significant amount of weight on both diets, participants reported less hunger and a reduced desire to eat compared with baseline measures. The authors noted the lack of increased hunger despite extreme restrictions of both diets, which they theorized were due to changes in appetite hormones such as ghrelin and leptin, ketone bodies, and increased fat and protein intakes. The authors suggested further studies exploring a threshold of ketone levels needed to suppress appetite; in other words, can a higher amount of carbohydrate be eaten with a milder level of ketosis that might still produce a satiating effect? This could allow inclusion of healthful higher carbohydrate foods like whole grains, legumes, and fruit. [9]
• A study of 39 obese adults placed on a ketogenic very low-calorie diet for 8 weeks found a mean loss of 13% of their starting weight and significant reductions in fat mass, insulin levels, blood pressure, and waist and hip circumferences. Their levels of ghrelin did not increase while they were in ketosis, which contributed to a decreased appetite. However during the 2-week period when they came off the diet, ghrelin levels and urges to eat significantly increased. [11]
• A study of 89 obese adults who were placed on a two-phase diet regimen (6 months of a very-low-carbohydrate ketogenic diet and 6 months of a reintroduction phase on a normal calorie Mediterranean diet) showed a significant mean 10% weight loss with no weight regain at one year. The ketogenic diet provided about 980 calories with 12% carbohydrate, 36% protein, and 52% fat, while the Mediterranean diet provided about 1800 calories with 58% carbohydrate, 15% protein, and 27% fat. Eighty-eight percent of the participants were compliant with the entire regimen. [12] It is noted that the ketogenic diet used in this study was lower in fat and slightly higher in carbohydrate and protein than the average ketogenic diet that provides 70% or greater calories from fat and less than 20% protein.

Potential Pitfalls

Following a very high-fat diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog.” Though these uncomfortable feelings may subside, staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods like a crunchy apple or creamy sweet potato may present new challenges.

Some negative side effects of a long-term ketogenic diet have been suggested, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included. It is important to not solely focus on eating high-fat foods, but to include a daily variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals (iron, magnesium, zinc)—nutrients typically found in foods like whole grains that are restricted from the diet. Because whole food groups are excluded, assistance from a registered dietitian may be beneficial in creating a ketogenic diet that minimizes nutrient deficiencies.

Unanswered Questions

• What are the long-term (one year or longer) effects of, and are there any safety issues related to, the ketogenic diet?
• Do the diet’s health benefits extend to higher risk individuals with multiple health conditions and the elderly? For which disease conditions do the benefits of the diet outweigh the risks?
• As fat is the primary energy source, is there a long-term impact on health from consuming different types of fats (saturated vs. unsaturated) included in a ketogenic diet?
• Is the high fat, moderate protein intake on a ketogenic diet safe for disease conditions that interfere with normal protein and fat metabolism, such as kidney and liver diseases?
• Is a ketogenic diet too restrictive for periods of rapid growth or requiring increased nutrients, such as during pregnancy, while breastfeeding, or during childhood/adolescent years?

Bottom Line

Available research on the ketogenic diet for weight loss is still limited. Most of the studies so far have had a small number of participants, were short-term (12 weeks or less), and did not include control groups. A ketogenic diet has been shown to provide short-term benefits in some people including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these effects after one year when compared with the effects of conventional weight loss diets are not significantly different. [10]

Eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol. However, it is possible to modify the diet to emphasize foods low in saturated fat such as olive oil, avocado, nuts, seeds, and fatty fish.

A ketogenic diet may be an option for some people who have had difficulty losing weight with other methods.  The exact ratio of fat, carbohydrate, and protein that is needed to achieve health benefits will vary among individuals due to their genetic makeup and body composition. Therefore, if one chooses to start a ketogenic diet, it is recommended to consult with one’s physician and a dietitian to closely monitor any biochemical changes after starting the regimen, and to create a meal plan that is tailored to one’s existing health conditions and to prevent nutritional deficiencies or other health complications. A dietitian may also provide guidance on reintroducing carbohydrates once weight loss is achieved.

A modified carbohydrate diet following the Healthy Eating Plate model may produce adequate health benefits and weight reduction in the general population. [13]

Related

References

1. Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013 Aug;67(8):789.
2. Paoli A. Ketogenic diet for obesity: friend or foe?. Int J Environ Res Public Health. 2014 Feb 19;11(2):2092-107.
3. Gupta L, Khandelwal D, Kalra S, Gupta P, Dutta D, Aggarwal S. Ketogenic diet in endocrine disorders: Current perspectives. J Postgrad Med. 2017 Oct;63(4):242.
4. von Geijer L, Ekelund M. Ketoacidosis associated with low-carbohydrate diet in a non-diabetic lactating woman: a case report. J Med Case Rep. 2015 Dec;9(1):224.
5. Shah P, Isley WL. Correspondance: Ketoacidosis during a low-carbohydrate diet. N Engl J Med. 2006 Jan 5;354(1):97-8.
6. Marcason W. Question of the month: What do “net carb”, “low carb”, and “impact carb” really mean on food labels?. J Am Diet Assoc. 2004 Jan 1;104(1):135.
7. Schwingshackl L, Hoffmann G. Comparison of effects of long-term low-fat vs high-fat diets on blood lipid levels in overweight or obese patients: a systematic review and meta-analysis. J Acad Nutr Diet. 2013 Dec 1;113(12):1640-61.
8. Abbasi J. Interest in the Ketogenic Diet Grows for Weight Loss and Type 2 Diabetes. JAMA. 2018 Jan 16;319(3):215-7.
9. Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A. Do ketogenic diets really suppress appetite? A systematic review and meta‐analysis. Obes Rev. 2015 Jan 1;16(1):64-76.
10. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87.
11. Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr. 2013 Jul;67(7):759.
12. Paoli A, Bianco A, Grimaldi KA, Lodi A, Bosco G. Long term successful weight loss with a combination biphasic ketogenic mediterranean diet and mediterranean diet maintenance protocol. Nutrients. 2013 Dec 18;5(12):5205-17.
13. Hu T, Mills KT, Yao L, Demanelis K, Eloustaz M, Yancy Jr WS, Kelly TN, He J, Bazzano LA. Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials. Am J Epidemiol. 2012 Oct 1;176(suppl_7):S44-54.

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

How Many Carbs Should You Consume While on Keto Diet?| KETO-MOJO

If you’re on a keto diet, you know that staying and getting into ketosis (the whole goal of going keto), is achieved by eating a higher fat, moderate protein, and low-carb diet. You probably also know that the perfect amount of daily carbs is different for each person; some people can easily get into ketosis and stay there on 50 grams of toal carbs per day while others need to stay at around 20  grams of total carbs per day. So how do you determine the right amount of carbs for you? Read on to learn everything you need to know. 

Beginners Guide to Finding Your Daily Carb Limit on a Keto Diet

The fact is, the amount of carbs you can tolerate and stay in ketosis depends on your particular body, how long you’ve been living keto, your exercise regime, and more. So, when you’re first starting a keto diet, it’s recommended to stick with 20 grams of net carbs per day or 20 grams of total carbs for therapeutic purposes.  While 20 grams of total carbs is the amount that can get pretty much everyone into ketosis provided you eat within your daily macros, 20 grams of net carbs is the starting point for most people trying to achieve weight loss or general health benefits.  To learn more about the difference between total carbs and net carbs, see below or read more here.

To ensure your body completely acclimates to the keto lifestyle, it’s recommended that you stick to 20 grams of net carbs per day for a full three months before you set out to explore your own personal carb edge. 

Quick Net Carbs Primer

Net carbs are the total carbs minus the fiber (minus sugar alcohols if applicable). For example, a medium red bell pepper has 7 grams of total carbs and 2.5 grams of fiber. Therefore, the net carbs in a red bell pepper are 4.5. This is the number you would track to monitor your carb intake each day. 

How to Determine if You’re in Ketosis

The best way to see if you’re in ketosis is to regularly test your blood using a blood-ketone testing meter. (For the most reliable results, be sure you follow the guidelines on exactly how to test and when to test.) 

When you first embark on a ketogenic diet and begin testing your ketones, you’ll see your ketone levels start to rise from “Lo” to 0.1 mmol/L (the first measurable result) and higher. You’re in nutritional ketosis at 0.5 mmol/L. 

Other signs your in ketosis can include some common (but temporary) discomforts known as keto flu symptoms. They’re common among people transitioning out of a high-carb diet and can include:

• • Fatigue
  • Dizziness
  • Nausea
  • Brain fog 
  • Headaches

Meanwhile, your body may give other indications, too, including:

• • A slight fruity or acetone smell on your breath, also known as “keto breath” 
  • Increased energy (this typically happens once you’re in full ketosis)
  • Decreased sugar cravings
  • The ability to go longer between meals

How to Test Your Carb Limit

Once you’ve been steadily in ketosis for three months, you’re in a good position to test your carb edge, i.e. figure out whether you can tolerate more net carbs each day yet still stay in ketosis.

So that you don’t kick yourself out of ketosis or, if you do, you can recover quickly, it’s important to test your carb limit methodically. The best way to do this is to gradually increase your net carbs, test your ketones and glucose with your Keto-Mojo blood-glucose testing meter along the way, and stop when your test results come too close to pushing you outside of your optimal ketosis range. 

Start by increasing your daily net carbs by 5 grams, so that your daily net carbs become 25 rather than 20. Stay at this increase for at least 3 days, testing to monitor your tolerance and ensure you remain in ketosis. If you get kicked out of ketosis, immediately dial back to 20 net carbs per day and know that you are already at your edge. 

If you successfully stay in your desired range of ketosis on 25 net carbs per day for one week, bump your net carbs up to 30, try that for a week, and see how you fare. 

Remember, we all have different carb tolerance. Some people easily get kicked out of ketosis when going above 20 grams of net carbs per day. Others can eat many more carbs yet remain in ketosis. Along with lifestyle, such as exercise, bio-individuality determines your carb edge. You can learn more about it from this quick, nifty video: Self Experimentation & Bio-Individuality on the Keto Diet  

Step-By-Step Guide to Testing Your Carb Limit

Here are some easy to follow steps to help you determine your daily carb limit:

Day 1 through 3:
Increase your daily carbs by five net grams (i.e. from 20 to 25 grams), then test your ketones and glucose (see below for best times to test) to see how your body is responding. If your ketones drop significantly (and especially if they are below .5 mmol) and glucose rises more than 30 mg/dL after several hours, go back down to 20 grams of net carbs and know that 20 grams of net carbs are your daily limit. 

If you remain in ketosis on 25 net grams of carbs per day (0.5 mmol or above, but ideally higher), stay at this level and continue testing for three full days. Ketone changes don’t show up as quickly as glucose does in test results, so this allows you time to ensure you’re truly still in ketosis before adding more carbs to find your edge.  

Day 4 through 6:
If you’re still in ketosis at 25 net grams of carbs per day, Increase your daily net carbs by 5 grams again, so you’re daily net carb consumption is 30 grams of net carbs. Again, test your ketones and glucose to see how your body is responding as described above. If you continue to stay in ketosis throughout the day, continue consuming 30 net carbs per day for three days. 

Three day increments:
If you’re still in ketosis at 30 net carbs per day, you can continue to increase your net carbs by 5 grams every three days until you reach your personal carb limit or “carb edge”  (the amount of carbs you’re able to consume without getting kicked out of ketosis). Keep in mind that your ketosis levels can be affected by other factors as well (see below), so be sure to test your ketones and glucose frequently until you know for sure what your upper limit is.

The Best Time to Test

The best way to get the clearest results from testing your ketones and blood glucose is to test before you eat and 30 and 120 minutes after you’ve eaten and to be consistent about your testing times. (You can read more about the best times to test ketones and glucose here.) So, pick a time to test that works best for you, and try to be consistent with that same time each day. Then you can compare your results to the days prior at the same time. At a minimum, when determining your daily carb limit, you may want to test two hours after you wake up (while fasted) to get your baseline test result, and again two hours after meals. 

Factors That Can Influence Your Daily Carb Limit

Your carb limit can change based on your bio-individuality and other lifestyle factors. The following are some influences and what you can do to help ensure they’re working in your favor:

Emotional Stress Levels

Emotional stress can impact your insulin response to the stress hormones, so if testing your ketones and glucose on a stressful day, you may notice a rise in glucose which can suppress your ketones. Finding ways to manage stress, such as going for walks, yoga, deep breathing, and making changes in your life to decrease your stress levels, can help your glucose and your overall well-being. 

Coffee

The effects of coffee on glucose and insulin are bio-individual. For some people, coffee consumption can raise glucose, while other people see no change and others find it improves glucose metabolism and insulin sensitivity. To find out how coffee affects you, test your glucose before drinking coffee and 30 minutes after coffee to see how your glucose levels react.

Exercise/Athletes

Exercise can have an impact on insulin in two ways. First, stress from overtraining (long intense workouts without taking recovery days) can raise cortisol, which impacts insulin and can raise glucose. So be sure to take rest days and allow your body to recover. Second, exercise/muscle contraction activates glucose transport. As this acute effect of exercise on glucose transport wears off, it’s replaced by an increase in insulin sensitivity. So right after exercise, you may find a slight rise in glucose. If this is the case for you, test again 1 hour later, to see if your glucose drops back down. That said, light exercise can help burn more fat and get you into ketosis faster. Once again, test your glucose and ketones before and after exercise to see how your body is responding. 

Sleep

Researchers found that a single night of partial sleep loss impairs fasting insulin sensitivity. So the best measurement results are after a full night of sleep. To determine if interrupted sleep affects your glucose, test each morning around the same time, while fasted, and record whether you had a full night of sleep or an interrupted night’s sleep. 

Type of Carbs

Different forms of carbohydrates can affect insulin in different ways. Eating simple sugars from candy and juice will rapidly increase insulin and glucose, which can affect your ability to remain in ketosis. Complex carbs are digested more slowly, and therefore will have less of an impact on your glucose and insulin. Be sure to eat plant-based, low starch, above ground vegetable sources of carbs (such as broccoli, cauliflower, asparagus, and zucchini). If you’re eating fruit, stick with low glycemic fruit like berries. 

With so many factors and tests in play to determine your carb edge, it’s a good idea to track your data so you can analyze your results. Once you determine a pattern, you can make the appropriate lifestyle changes based on what you know about your body and your various activities. For example, if your sleep is disrupted one day and you know your glucose rises with coffee yet you meet a friend for coffee that day, consider giving yourself a buffer by decreasing your carbs for that day. With some investigation and exploration, you’ll get a very clear sense of how to ride your carb edge without exceeding it. 

What’s The Difference? – Ample Foods

We’ve been getting a lot of questions lately about the difference between a ketogenic diet and a high-fat, low-carb diet. How are they different? Is one better than the other? Which one should you do?

Great questions. Keto and low-carb are indeed different, and as with most everything in nutrition, one isn’t better than the other. Which one you should choose (if you want to go low-carb at all) depends on your goals.

Let’s take a look at the differences between keto and low-carb, the health benefits and limitations of each, and when you might want to try one over the other.

The basics of a 

ketogenic diet

A ketogenic diet is about as low-carb as you can go. Most people split it up by macronutrient ratio – the percentage of carbs, protein, and fat they eat in a day. As a general rule, a keto diet typically has:

• 5-10% carbs
• 15-25% protein
• 65-80% fat

Our Ample K (keto) meal has 74% calories from fat and just 3g of net carbs for this reason.

You’ll notice the carbs are very low. For most people, keto means eating under 50 grams of carbs a day. That’s because you have to stop feeding your body carbs to coax it into ketosis – a fat-burning metabolic state where you use fat for your main energy source. 

Let’s recap the basics of a keto diet:

• Get 5-10% of your calories from carbs (typically under 50g net carbs per day)
• 15-25% protein (moderate protein, although you may want to increase your protein intake if you’re an athlete)
• 65-80% from fat (or just eat fat until you’re satisfied)
• For most people, these macros will get you into ketosis – a state when you’re burning fat for fuel. 

It can logistically be very difficult to maintain a keto diet in a modern routine. Having a backup meal on hand like Ample K is a great way to stick to it. Now let’s take a look at low-carb diets.

The basics of a 

low-carb diet

There’s no strict definition of a low-carb, high-fat diet. Basically, low-carb is keto, but with slightly higher carb intake – maybe 75-150g of carbs a day.

Low-carb diets usually aren’t low enough in carbs to keep you in full ketosis. You’ll probably dip into a mild state of ketosis between meals and come out of it entirely after you eat carbs. You likely won’t get into full-on ketosis often on a low-carb diet, except maybe during certain times (when you’re sleeping, after a tough workout, or during a fast, for example). Keto diets often don’t have as much protein as low-carb diets do. 

Paleo, Mediterranean, and high-protein diets like the Atkins diet are all examples of low-carb. 

That’s not a bad thing, though. You may feel better eating some carbs. Or maybe you just don’t like the strictness keto requires –  having to watch your carb intake day in and day out. That’s when low-carb becomes a sweet spot.

Keto vs. low-carb: which is best for you?

It depends on your goals, lifestyle, preferences, and unique biology. Some people may do better with keto. Others may do better with low-carb. It’s worth mentioning that both diets emphasize healthy fats, lots of veggies (especially high-fat veggies like avocado), and keeping total carbs relatively low. 

Both are low-carbohydrate diets, meaning they can both help with high blood pressure, heart disease, and type 2 diabetes. But depending on your goals, either keto or low-carb may be better for you:

Keto is great for:

Weight loss. First things first: just because you’re burning fat for fuel doesn’t mean you’re burning body fat for fuel – that’s a common misconception. In keto, you’ll burn the fat you eat first, and stored body fat after that. So it’s possible to overeat and gain weight on keto, as it is with every other diet. However, it’s a lot harder to overeat on keto, for two reasons.

1. The first is that ketones (also called ketone bodies), the little bundles of fuel your cells use when you’re in ketosis, are strong hunger suppressors [1,2]. Eating keto can make you feel full on fewer calories, meaning you’ll gradually burn through body fat without being hungry all the time.
2. The other benefit of keto is a faster metabolism – a well-controlled study found that keto dieters burned about 300 more calories a day than non-keto dieters [3].

In other words, keto can help you burn more calories while feeling full on less food. That’s a solid recipe for sustainable fat loss and decreased body weight. If you’re struggling with weight gain, keto may help you reach your goal weight faster. 

Stable energy and blood sugar. Does your energy crash a couple hours after you eat? Our first recommendation would be to cut out sugar. If you’re watching your sugar and you still feel like you yo-yo between feeling energized and exhausted/hungry, you may be especially sensitive to blood sugar/insulin spikes. Keto can help. While carbohydrate intake affects your blood sugar levels and insulin levels, fat intake does not. Cutting carbs can help you keep your blood sugar balanced, giving you steady energy levels throughout the day.

Decreasing inflammation. A few small studies have found that keto lowers inflammation, possibly thanks to a ketone metabolite called beta-hydroxybutyrate [4]. Keto seems especially good for liver inflammation [5,6].

Endurance athletes. Keto isn’t always great for CrossFitters or powerlifters, but several recent studies show that it works pretty well for endurance athletes, and may even give them a slight performance edge over carb-burners [7].

Low-carb is great for:

Non-endurance athletes. While some folks do fine working out a ton on keto, a lot of people find they need more carbs to prevent bonking (hitting a wall mid-workout). If you’re lifting, sprinting, or doing any other kind of intense workout a few times a week and you feel like your performance is slipping, you may want to add some quality carbs to your diet. You also may want to increase your protein intake. 

Stable energy and blood sugar. Like keto, low-carb will go a long way toward balancing your blood sugar, especially if you eat complex carbs instead of simple ones. Plenty of people find they get stable energy with low-carb, and that they don’t need to go full keto.

Being more relaxed with your diet. Maybe you just like carbs now and then, and you don’t want to cut sweet potatoes or butternut squash out of your diet. Keto requires you to diligently avoid carbs (if you slip up and eat carbs you’ll have to transition back into full ketosis, which takes several days). That strict lifestyle just doesn’t jibe with everyone. Low-carb gives you the space to be a little more relaxed with what you eat, which can work out better for you in the long term.

Summing up…

Nutrition is a personal thing. It depends on biology, lifestyle, age, sex, and all kinds of other factors. Some people just never feel right on keto. Some people feel awful eating carbs. Some people thrive on high-carb, low-fat diets.

Use the guidelines above, but always pay attention to how you feel, and use that as the main way to decide what nutrition is best for you. Best of all, always keep a backup meal handy. Thanks for reading!

Looking for more? Check out these articles:

How Many Carbs Are in a Low-Carb Diet?

The typical American diet is made up of mostly carbohydrates. If you are considering going on a low-carb diet, trying to reduce the largest source of calories in your diet may feel like a challenge. In addition, understanding how many carbohydrates are a in a low carbohydrate diet isn’t always easy.

Before changing your diet, it is helpful to gather important information—such as the number of carbs you need and the best choices for healthy carbs. Answers to these questions can help you determine the best nutritional plan for you.

What Is a Low Carb Diet?

There is no official definition for a low carbohydrate or “low carb” diet. That means that there is no official number of carbohydrate grams in a low carb diet. Weight loss programs that restrict or require you to count carbohydrates are usually called low-carb diets.

Current dietary guidelines suggest that we consume 45% to 65% of our daily calories from carbohydrates. So if you consume 1500 calories per day, you would eat 675 to 975 carbohydrate calories or 169 to 244 grams of carbohydrate each day to meet that guideline. Technically, anything below that could be considered a low carbohydrate diet.

Some diets are very low in carbohydrates. The ketogenic diet, commonly called a “keto diet” is the lowest carbohydrate eating plan. The exact macronutrient balance can vary based on individual needs.

On a high protein keto diet you might consume as low as 5% of your calories from carbohydrates (60% from fat, and 35% from protein). On a standard keto diet, you’re likely to consume 70% fat, 20% protein and only 10% carbohydrates. The diet is sometimes prescribed by physicians to manage seizure disorders, but some people are able to lose weight on the program. 

What Constitutes a “Low Carb” Diet?

Most low carbohydrate diets that you see advertised online or in magazines recommend that you limit your carb intake far below the guidelines recommended by the government. And when you see headlines about low carbohydrate diets in the news, the low carb diets studied are often much lower in carbohydrates as well. 

In one large study of diets, for example, researchers defined a low carbohydrate diet as any diet that allowed a maximum intake of 60g of carbohydrates per day. While another recent study defined a low carbohydrate diet as less than 40g per day.

Confused? You’re not alone. I asked nutrition expert Marie Spano, MS, RD, CSCS, CSSD to explain the low carb confusion in simple terms.

“There is no universal definition of a low carbohydrate diet. Instead, a low carbohydrate diet is sometimes defined by the amount of carbohydrate grams consumed and other times it’s considered as a percent of overall calorie intake. I generally define a low carbohydrate diet as one that contains 20 to 70 grams of carbohydrate per day. A very low carbohydrate diet contains less than 20 grams per day.”

Low Carb for Weight Loss

If you decide to count carbs to lose weight, make sure you count them correctly. Remember that there is a difference between grams of carbohydrates and calories from carbohydrates.

On the Nutrition Facts label, food manufacturers are required to list the grams of carbohydrate in their product. Each gram of carbohydrate provides 4 calories of energy. So a food that contains 15g of carbohydrate will provide your body with 60 calories from carbs.

Common Mistakes to Avoid When Starting a Low-Carb Diet

If you are serious about losing weight, you’ll want to take your whole diet into consideration. Focus on choosing wholesome carbohydrates, such as a variety of non-starchy and starchy vegetables, legumes, whole grains, and fibrous fruits. You’ll also want to educate yourself on portions and the importance of fiber. Try to limit your intake of refined carbohydrates, sugary beverages, and sweets. Instead, get your carbohydrate calories from fibrous vegetables and whole grains for the best results.

How Many Carbs on Keto Should You Be Eating?

To enter ketosis, you need the right ratio of carbohydrates, fats, and protein. Which leads to a common question: Just how many carbs on keto should you eat? 

GET RESULTS IN 30 DAYS

Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results.

You’re in! Check your email to get started with the program.

In a Standard American Diet (SAD), you might eat between 100-150 carbs per day and still be considered low-carb. Unfortunately, this won’t transition your body into a fat-burning state of ketosis. On the keto diet, your carb count will be far lower, often between 25-50 grams of carbs per day. 

Below, you’ll learn how many carbs on keto most people consume, why your macro goals may vary, and how to calculate your carb, protein, and fat intake. You’ll also learn some healthy sources of carbs to consider for your keto diet.

How Many Carbs on Keto Should You Have?

The keto diet is a low-carb, high-fat diet. The goal on keto is to enter a metabolic state known as ketosis, where you burn ketone bodies — rather than glucose — as your primary energy source. 

On the keto diet, most people consume 70-75% of their daily calories from fat, 20-25% of calories from protein, and just 5-10% of calories from net carbs. That’s a ballpark range — your individual macronutrient goals will vary depending upon your age, body composition, activity level, and any fat loss goals you may have. 

How to Calculate Your Carb Intake 

To understand your daily carb allotment, take the above percentages and translate them into grams (something far more useful when scanning those nutrition labels). 

For example, if you’re consuming 2,000 calories per day and aim to get just 10% of your calories from carbs, you’ll multiply 2,000 by .10, to get 200 calories per day. Since one gram of carbs is equal to four calories, you’ll then take 200 divided by 4, to get 50 grams of net carbs per day[*].

How to Calculate Your Protein Intake

Protein is very beneficial to your body, providing amino acids to help gain muscle mass and burn body fat[*]. On keto, roughly 20-25% of your calories will come from protein. While you may need more protein if you’re an extremely active person, too much protein may cause gluconeogenesis. 

Depending on activity level, most people consume between .6–1.0 grams of protein per pound of lean body mass. For example, a female may weigh 150 lbs, but have just 112.5 pounds of lean body mass. For her, 90–112.5 grams of protein per day would be suitable. 

How to Calculate Your Fat Intake 

One of the main mistakes on keto is not eating enough fat. For the longest time, nutritionists declared that fat — particularly saturated fat — was bad, which lead to the low-fat craze of the 1980s and 1990s. However, this science has since been debunked, lacking any significant data showing a connection between a high-fat diet and an increased risk in heart disease[*].

After you calculate your protein and total carbs, your remaining calories of the day will come from fat sources. As stated earlier, this is typically 70-75% of your total calories of the day.

Take the keto quiz

Find the right keto snacks & supplements
for your unique goals

Take quiz

To give you an idea, 70% of 2,000 calories is 1,400 calories. If you divide 1,400 by 9 (since one gram of fat equals 9 calories), you get 155.56 grams of fat per day. 

Keto Macro Calculator: Know Exactly How Many Carbs on Keto You Should Eat 

Admittedly, these percentages alone aren’t the best guide. Your macro guidelines will vary depending on your body type and weight loss goals. 

To calculate your individual macro needs, use the Perfect Keto Calculator. This keto calculator takes a number of variables into account, including weight, gender, height, activity level, BMR, and body fat percentage. 

GET RESULTS IN 30 DAYS

Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results.

You’re in! Check your email to get started with the program.

Targeted Ketogenic Diet and Carb Intake

If you engage in regular, intense physical activity, note that the above ratios might not cater to your performance needs. That’s where targeted ketogenic diets come into play.

In targeted keto — and during training times only — you might want to integrate a carb “boost” before and immediately following your training sessions. This will ensure your muscles have enough glycogen to perform their necessary tasks, both during competition and within in-season training.  

When adopting this targeted principle, you’ll follow the above macro guidelines throughout the day. However, after you leave the gym (or training site), you’ll consume 15-30 grams of fast-acting carbohydrates. These should be consumed within a half hour after training ends. 

Theoretically, your body uses these carbs immediately to repair and restore itself. Therefore, your ketogenic state won’t be adversely affected. 

Carb Foods to Eat on the Keto Diet

On a keto meal plan, you’ll fuel up on plenty of healthy fats and high-quality protein sources. You’ll get the bulk of your calories from foods like olive oil, coconut oil, avocados, and MCT oil, and you’ll get protein from both plant-based and animal sources. 

When it comes to carbs, you’ll want to keep your blood sugar levels in check by consuming foods that rank low on the glycemic index[*]. The glycemic index ranks foods 0-100, where higher numbers cause a higher spike in insulin levels. Avoid high-carb grains, starchy vegetables, and high-sugar fruits, instead building your diet on keto foods such as:

• Green leafy veggies, including kale, lettuce, asparagus, and arugula 
• Low-sugar berries, including blueberries, strawberries, and raspberries
• Cruciferous vegetables, including cabbage, cauliflower, Brussels sprouts, and broccoli

On a low-carb diet, you’ll also want to avoid all sugar, including soda, candy, baked goods, and even sugar alcohols. If you’re craving something sweet, use a keto-friendly sweetener, such as stevia, Swerve, monk fruit, or erythritol. 

Testing Ketone Levels

The best way to know your how many carbs on keto you should consume is to test your blood ketone levels. Check out this guide for testing ketone levels to learn more. 

While the Perfect Keto Macro Calculator is an incredibly accurate estimate, it’s still an estimate. Remember: The goal of the keto diet is to enter ketosis. 

Even if you’re losing body weight, feeling great, and seeing improvements in your body composition, there’s a chance you might not be in ketosis. The only way to know if your current diet is reaching your goals is to test your ketone levels.

How Many Carbs on Keto Varies From Person to Person

On a ketogenic diet, your goal is to enter the fat-burning state known as ketosis. To do this, you’ll eat a high-fat, low-carbohydrate diet, where your daily carb intake hovers between 25-50 grams.

That said, carb consumption will vary from person to person. Depending on genetics, body composition, and exercise routine, your carb intake may be higher or lower than the average.

To get an accurate estimate of your individual macro guidelines, you can either use the Perfect Keto Macro Calculator or continuously test your ketone levels. 

Now that you how many carbs on keto you should consume based on your calorie intake, the rest is up to you. View the Perfect Keto recipe library for plenty of low-carb recipe ideas, tips, and tricks to help you enter (and stay in) ketosis. 

GET RESULTS IN 30 DAYS

Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results.

You’re in! Check your email to get started with the program.

Info Field »The Keto Diet: Benefits and Risks

October 21, 2019 October 21, 2019

What is the Keto Diet?

A ketogenic diet should be understood as a form of diet in which carbohydrates and therefore sugars are almost completely eliminated from the diet in favor of a high-fat diet. Calories don’t matter.

The goal of the keto diet is to lose weight due to insufficient carbohydrates and, as a result, increased fat burning.But the ketogenic diet also plays a role in medicine – for example, it is used in the treatment of neurological diseases and epilepsy.

The human body produces energy from glucose and other carbohydrates converted to glucose. If you do not take any carbohydrates for a long time, your body’s energy reserves are depleted, the body does not have enough glucose, and it rebuilds metabolism into so-called ketosis. This is “hunger metabolism” in which the liver breaks down fatty acids into ketones or ketone bodies.They then provide energy as a substitute for glucose for the body and especially for the brain, for which glucose is the only source of energy.

How does the keto diet work?

There are different forms of the ketogenic diet. The instructions differ, in particular, by different information on the amount of fat in the daily energy requirement.

A ketogenic diet can consume no more than 5% carbohydrates . About 25-35% of daily food should be proteins and 60-70% – fats.Stricter forms of the ketogenic diet prescribe a dietary fat content of up to 90% .
In comparison, it is generally recommended for adults to cover about 50% 9012 of energy per day with carbohydrates.

The Keto Diet: How Much Fat Per Day?

The following example shows how much fat should be consumed on a ketogenic diet per day.

With a diet of 1800 kcal per day, 60% equals 1080 kcal – this is the proportion of energy that should be obtained from fat.One gram of fat has 9 kcal. If you divide 1080 kcal of fat by 9 kcal per gram of fat, you have 120 grams of fat to eat daily.

Keto Menu: Which Foods Are Allowed?

• Fatty fish (e.g. salmon)
• Meat, sausage and bacon
• Dairy products (fatty), such as cheese, cream and butter
• Eggs
• Oils, such as olive oil
• Nuts and seeds
• Avocados
• Low carbohydrate ground vegetables such as zucchini, tomatoes, cucumbers and broccoli
• Water and unsweetened tea

How long does the ketogenic diet last?

It usually takes five to seven days for the body to change its metabolism and reach a state of ketosis.In theory, you can use it for as long as you like. For many, the ultimate goal is to lose weight. Therefore, the diet ends when the coveted figure appears on the scales.

In addition, if you want to stick to the keto diet for a longer period of time, you should definitely eat as varied as possible so as not to put your body at risk of nutritional deficiencies that threaten your health.

How do you end the keto diet?

If you have a long-term ketogenic diet, you should gradually end the ketosis state.It is recommended that you increase your carbohydrate intake by about five grams every other day until you reach the “normal” recommended carbohydrate level for your age and weight. At the same time, the intake of fat and protein must be adjusted.

Risks of the ketogenic diet

The most significant side effect is risk of ketoacidosis . It is the acidity of the blood of ketone bodies that can be harmful to health. The consequences of acidified blood can be as follows:

• decreased performance
• fatigue and lethargy
• halitosis
• increased uric acid levels and therefore an increased risk of developing gout or kidney stones

Also, a ketogenic diet can lead to stomach upset and nausea.

It must be remembered that restricting the ketogenic diet can lead to deficiencies in important nutrients.

What is the keto flu?

Another possible side effect is the so-called keto flu. This can happen when the metabolism switches to ketosis.

Keto flu symptoms include:

• impotence and fatigue
• weakness
• headaches
• difficulty concentrating
• constipation

These symptoms usually disappear after a few weeks.

For whom is the keto diet not suitable?

These groups include people with:

• High blood lipids: If you suffer from hyperlipidemia (high cholesterol, triglycerides and lipoproteins), the body cannot break down fats properly, which can cause problems with high fat diets
• heart disease such as heart disease deficiency
• bile problems
• liver or kidney disease
• underweight or eating disorders

The keto diet: what science thinks about a diet high in fat and low in carbohydrates

fashionable method of losing weight.The main goal is to get the body to use fat as fuel. To do this, the diet extremely reduces the amount of carbohydrates and increases the amount of fat. We eat less, but do not suffer from hunger, lose weight, improve insulin sensitivity, and even suffer less from neurological diseases. At least the effects of the keto diet are promising – and this is how the diet has been touted by its well-known fans, from biohacker Dave Asprey to bestselling lifestyle author Tim Ferris.

Asprey, for example, claims that thanks to keto, he lost 45 kg and improved cognitive abilities: a high-fat diet gave clarity of thought and improved concentration.Quarterback and baseball player Tim Tebow is a keto and avocado lover: he eats about four fruits a day and is ready to talk for hours about his love for this fatty fruit. Basketball player LeBron James followed a keto diet for 67 days and lost about 10 kg.

But things are not so simple: many doctors and scientists consider the ketogenic diet a risky dietary choice. Reminder looked at the scientific evidence on whether it is possible to eat a lot of fat and low in carbohydrates and be healthy.

Fundamentals

In 1921, American physician Russell Wilder became interested in the data on the benefits of a low-carb, high-fat diet for diabetes and decided to observe how diets with different ratios of macronutrients would affect the condition of patients with epilepsy.He found that when the body was getting 90% of its calories from fat, 6% from protein, and 4% from carbohydrates, seizures were less common. This is how the ketogenic diet entered medical practice.

Since the invention of effective antiepileptic drugs, epilepsy is rarely treated with a high-fat diet, unless the disease is drug resistant. However, in the early 70s, American cardiologist Robert Atkins reinvented the low-carb, high-fat diet for weight loss. The Atkins Diet quickly became popular thanks to the promise of “losing weight forever,” and because it actually helped you lose weight faster than just restricting calories.

How it works

Usually, a person takes energy from carbohydrates: in the process of metabolism, they are converted into glucose and nourish the body and brain. When there are few carbohydrates, the body begins to actively seek a replacement for them. The liver comes to the rescue. It breaks down fats into molecules – ketone bodies, which replace glucose and become an alternative source of energy. The body goes into a state of ketosis.

Why is ketosis so good?

1. When carbohydrates are replaced by fats, energy expenditure increases – with the same level of activity [1, 2].True, the studies that showed this lasted only 4-20 weeks. So it is not known if the body expends more energy on the keto diet if it is kept on longer.
2. The body is expected to make less insulin when in ketosis. So far, there is little direct evidence. But keto and other low-carb diets may actually benefit diabetes: studies have shown that people who follow them have less need for medication.
3. Ketosis is thought to trigger autophagy, the natural removal of cellular debris that protects against cancer, infections and neurodegenerative changes and slows aging.But this is an assumption, not a scientific fact. The ketogenic diet does stimulate autophagy in rats, but there is no such certainty about humans. The overall benefits of autophagy are also controversial.

Ketosis Formula

In order for the body to switch from energy from carbohydrates to fat, you need to limit your daily carbohydrate intake. Usually they write about 50 g of carbohydrates per day. But this figure is inaccurate: depending on the diet and characteristics of the body, some people have to cut carbohydrates to 20 g per day – and only then their body goes into a state of ketosis.Moreover, even 50 g of carbohydrates is extremely small. For example, one small banana already contains 27 g of carbohydrates. Therefore, the ketogenic diet prohibits all carbohydrate-rich foods: not only sweets, but even healthy whole grain pastas, fruits and those vegetables that are high in starch.

However, in order to effectively burn fat, it must also be actively consumed. Therefore, on a keto diet, you need to eat as many fatty foods as possible. Typically, the macronutrient ratio looks like this: 70-80% fat, 5-10% carbohydrates and 10-20% protein.The most extreme options bring the fat percentage to 90%.

In general, scientists have a more accurate formula for ketosis, which calculates the ratio of the sum of ketogenic (leading to ketosis) factors to the sum of antiketogenic factors. Moreover, it takes into account not only the amount of carbohydrates and fats in the diet, but also the amount of proteins: too much of them also prevents the body from tuning in to get energy from fats.

So, the formula: KR = (0.9 F + 0.46 P) / (1.0 C + 0.58 P + 0.1 F), where F – fats in grams, P – proteins in grams, C – carbohydrates in grams.To accurately achieve ketosis, you need to plan your diet so that the resulting ratio is greater than or equal to two (KR≥2). The minimum ratio that can induce ketosis is 1.5.

Keto diet menu

In practice, the diet of a person who follows a ketogenic diet looks like this.

POSSIBLE

• Cheese, butter, cream. These dairy products are rich in saturated fat. They also contain conjugated linoleic acid, which some studies have shown can help break down fat.
• Cottage cheese and Greek yogurt. Some fat, enough protein, little carbohydrates. Must be fat-free and free of carbohydrate additives.
• Seafood. Salmon, sardines, mackerel and other fish rich in omega-3 fats and poor in carbohydrates. Most shellfish like mussels, octopus, and oysters are also low in carbohydrates.
• Nuts and seeds. A lot of fat, enough protein, healthy fiber, and relatively few carbohydrates: 100 g of almonds have only 13 g of carbohydrates, 100 g of chia seeds – 8 g.
• Useful oils. Especially coconut: it contains MCTs, medium chain fatty acids. The liver metabolizes them more easily than other fats, and because of this, they are credited with a variety of beneficial properties – not yet proven by science.
• Low carb vegetables. Leafy greens like kale and spinach, as well as tomatoes and cucumbers, broccoli and zucchini are low in carbohydrates.
• Berries, including avocados. Berries have fewer carbohydrates than fruits.For example, 100 g of strawberries contain only 6-8 g of carbohydrates. But the super berry for keto is the avocado fruit: 70% fat.
• Meat, poultry, eggs. Protein is needed to avoid losing muscle mass. But there should be not too much of it, no more than 20% of the total calorie content of the diet, otherwise the state of ketosis will not come.
• Cocoa and dark chocolate. Unsweetened dark chocolate with a high cocoa content (70% or more) is relatively high in fat. But there are also a lot of carbohydrates, so you should limit yourself to a couple of slices.
• Coffee, tea, water, dry wine. If you don’t add sugar or milk to tea and coffee, you get the same carbohydrate-free drink as water. As for wine, there is too much sugar in semi-sweet or sweet. But in dry – only 0.2-0.6 g of carbohydrates per 100 g.

SHOULD AVOID

• Cereals, bread, legumes. 100 g of buckwheat, beans and black bread already contain about 50 g of carbohydrates.
• Fruit. Some fruits that are low in carbohydrates can still be included in the diet.For example, 100 g of peach contains about 10 g of carbohydrates. But in general, fruit will have to be abandoned.
• Starchy vegetables. As a rule, everything that grows not above, but underground, contains a lot of carbohydrates: potatoes, beets, and so on.
• Sugar. Stevia and other non-carbohydrate sweeteners are permitted.
• Beer, sweet wines and any sweet alcohol in general. In 100 g of beer – 4 g of carbohydrates, in the same amount of vermouth – about 17 g.

Fast weight loss and appetite control

It takes two to four days to reach ketosis.During this time, all glycogen stores in the liver and muscles are depleted, and insulin levels decrease. The body starts looking for an alternative way to get glucose. And he finds: it becomes gluconeogenesis – the conversion of non-carbohydrate compounds into glucose. Fat becomes the main source of energy. But metabolic adaptation to diet lasts longer: not a couple of days, but two weeks or even longer. This period cannot be called pleasant. Fatigue, trouble concentrating, high heart rate, nausea, and insomnia accompany the body’s shift to fat.The condition is called “ketofluenza”.

Why put up with it? All low-carb diets, not just keto, are extremely effective at losing weight quickly. According to a review by the National Lipid Association, adherent people lose weight faster than people with the same calorie deficit but higher carbohydrate diets. At the same time, adherents of the keto diet feel less hungry and more easily tolerate nutrient restriction, which means they are less likely to break down and pass on. Their appetite control is even better than people on other low-carb diets.

True, after just a year of following a low-carb diet, the weight loss benefit disappears. Because of this and the potential risks, lead reviewer Carol Kirkpatrick recommends keeping the keto diet short and then moving on to higher carbohydrate diets.

Treatment of epilepsy and glucose control

Another reason why the keto diet is so popular is its medicinal properties. Keto has been shown to reduce the incidence of epileptic seizures. It seems that diet can also improve diabetes.Most likely, most of the benefit comes from the low carbohydrate content itself: it leads to a statistically significant reduction in the need for glucose-lowering drugs. True, the data on the effect of diets on the level of glucose, insulin and glycated hemoglobin in the blood is not so unambiguous.

For example, in one study, half of the participants with diabetes and preobesity or obesity were on medication and the rest ate a low-carb, but not high-fat diet. After 48 weeks, all had decreased glycated hemoglobin levels.At the same time, those who ate few carbohydrates lost more weight, began to take fewer medications and, in general, experienced fewer problems due to diabetes.

A year later, the advantage disappeared. But in another similar study, in which people adhered to the keto diet, it persisted: after two years, about half of the participants were able to completely stop taking medication. So the evidence is more about the benefits of carbohydrate restriction in diabetes. Even the American Diabetes Association has already stated that low-carb diets are the most compelling nutritional strategy for blood sugar control.That being said, you don’t have to cut carbs to the ultra-low levels that keto requires. In 12 studies that showed people with diabetes needed less medication on low-carb diets, participants ate an average of 120 grams of carbs per day.

Clarity of Thought and Mood

Many keto dieters have followed biohacker Dave Asprey’s diet to a high-fat, low-carb diet for the sake of brainwave effects: diet is believed to increase cognitive performance and mood.In fact, there is not enough scientific evidence for such an effect. However, they are ambiguous. Some works even speak of a deterioration in brain function.

First of all, conflicting data are obtained from rodents on keto. For example, in one study, they recorded an improvement in the work of the prefrontal cortex and hippocampus of rats – areas of the brain that are responsible for memory and cognitive activity of a higher order. The tailed subjects themselves also seemed to have grown wiser and began to complete tasks like passing the maze faster.But in another study, keto rats showed impaired brain growth and visual-spatial memory.

What about people? Here’s the data:

• Scientists observed 100 people for a year, half of whom were on keto and half on a high-carb, low-fat diet. They recorded an improvement in mood among the keto followers, but did not notice any difference in the cognitive functions of the participants.
• In another study, there were only 11 participants, and three weeks of ketosis did not make them smarter, improve their mood, or affect sleep.That is, the effect of the ketogenic diet was zero.
• A very short – only seven days – experiment with keto showed impairment of attention and response in men leading a sedentary life – conventional office workers.
• Four weeks of the ketogenic diet combined with exercise increased cognitive flexibility and accelerated the psychomotor response of people with metabolic syndrome.
• In 23 elderly people with mild cognitive impairment, memory improved after six weeks of keto, and the more ketones there were in a person’s blood, the better memory became.

So it is early to say anything about the effects of ketosis on cognitive function and mood, although this area is considered promising – because of the potential benefits in Alzheimer’s disease, depression and bipolar disorder.

What about other bonuses? Small studies also hint that the keto diet is beneficial for lowering blood pressure and “bad LDL cholesterol” and treating migraines. Most were also conducted for a short time and on small groups of people or even on animals.So in all cases, except for epilepsy and diabetes, the evidence for the benefits of the keto diet is fragile.

Risk of cancer and heart disease

In September 2019, the European Heart Journal published the results of a large-scale study on the effect of low-carb diets on mortality. There were 24,825 people under the supervision of scientists for about seven years. People who consumed the least amount of carbohydrates for several years had a much higher overall risk of death.They were also more at risk of dying from cancer, cardiovascular and cerebrovascular diseases. Moreover, people over 50 without obesity were at risk, and critical changes in the body occurred after two years of following the diet.

Researchers ranked diets according to the amount of carbohydrates, proteins and fats in the diet, but did not separately analyze the effect of the ketogenic diet. Therefore, it cannot be argued that the risks of a keto diet are the same. However, the main thesis of the researchers – that cutting carbs in the diet can be dangerous – is also true for her.

Why low-carb diets are associated with an increased risk of death, scientists do not know for sure. Perhaps the reason for this is the rejection of fruits, many vegetables, grains and legumes. Without them, a person does not receive enough vitamins and minerals such as selenium, magnesium, phosphorus, folic acid and vitamins A, B, C and K. From a lack of fiber, intestinal function is also disrupted, and the intestinal microbiome deteriorates. As for keto, an increase in fat in the diet can provoke the development of cancer, worsen the functioning of the liver and heart.For comparison: the keto diet requires 70-80% of calories to be from fat, the American Heart Association – only 30-35% of calories.

Healthy keto

If you decide to try the keto diet, it is best to consult a nutritionist for the preparation of the diet: he will minimize the risk of nutritional deficiencies. Remember that this type of diet has not only potential health benefits, but also very real, non-hypothetical risks. Therefore, without the supervision of a doctor, a diet for completely healthy people can be followed for a short time – no more than 3-4 weeks.

Before the experiment, you should be examined by a doctor and find out if you need to adjust the medication intake because of the diet (if you take them on an ongoing basis) and if the keto diet will not be downright dangerous for you. So, high-fat nutrition is strictly contraindicated for pregnant and lactating women, people with lipid metabolism disorders and kidney disease. If you have cardiovascular diseases, you should not experiment with the keto diet on your own: a large amount of fat in the diet can increase cholesterol and worsen the prognosis.People with diabetes should also try these foods under the supervision of a doctor. Although research suggests that diet can be beneficial for this disease, it can cause hypoglycemia.

Be prepared for the side effects of the keto diet: headaches, nausea, constipation, bad breath, decreased libido. Most of them go away after the ketoflu period. For those who drive, keep in mind that the keto diet has a false positive test for alcohol.

To keep side effects to a minimum

• Try just cutting carbs first.Start by reducing carbs to a moderate amount before trying a radical low-carb diet.
• Drink water and don’t forget about salt. The body uses up its reserves of sugar – glycogen, and with it it loses water and salt. To avoid hyponatremia, you need to replenish fluid and electrolytes: drink more than you are used to, add salt to food, prepare broths.
• Eat foods high in potassium and magnesium, other healthy salts that are quickly depleted in ketosis.Dairy products, nuts, vegetables, and fish are excellent sources of potassium and magnesium. Mineral supplements can also be helpful, but should be discussed with your doctor.
• Add fiber. Eat as many non-starchy vegetables and leafy greens, permitted nuts and seeds as possible to avoid digestive problems.

What to learn from the keto diet

There are quite healthy principles in the keto diet that are easy to combine with a balanced diet. If you don’t feel like experimenting with radical restrictions, take a closer look at them.

Principle 1: Less Carbohydrates

As part of a healthy diet, doctors and nutritionists do not recommend strict “no carbohydrates”, but moderate “low carbohydrates”.

1. Eat more low-carb vegetables. Leafy greens, tomatoes, cucumbers, all kinds of cabbage, asparagus, bell peppers, onions, garlic, mushrooms, cucumbers, celery, and some pumpkins will all aid healthy experiments in reducing carbohydrates in your diet.

2. Find low-carb alternatives to your favorite foods.For example, Japanese yam shiratake noodles are a great substitute for regular pasta: they are almost entirely fiber and contain less than 1 g of carbohydrates.

Principle 2. More Healthy Fats

WHO proposes reducing fat to less than 30% of the total caloric intake. However, the relationship between fat intake and various diseases is controversial. For example, a large-scale study by the University of Cambridge showed that reducing fat in the diet does not help prevent or cure cardiovascular disease.The way out is to focus on healthy fats.

1. Find your favorite fats. Let them be unsaturated fats. They are easily absorbed by the body, stimulate fat burning, improve insulin sensitivity and contain beneficial Omega-3, Omega-6 and Omega-9 compounds. For example, chia seeds and walnuts, salmon, soybeans, corn.

2. Fall in love with vegetable oils. Many vitamins (A, D, E, K) are fat-soluble, that is, they are absorbed by the body when taken together with fats.Therefore, vegetable and leafy salads should be seasoned with butter or sour cream (adding nuts and seeds is another way to increase the absorption of vitamins).

3. Do not demonize saturated fat. You do not need to completely avoid them: they contain vitamins, participate in the formation of cell membranes. Perhaps they even alleviate the course of neurodegenerative diseases. Many studies do not support the harm attributed to them.

What to cook: ketorecipes

🥞 Nut Pancakes

Ingredients: macadamia nuts, egg, three drops of vanilla extract, coconut oil.

Grind macadamia nuts in a blender. Mix egg and butter with chopped macadamia nuts. Add vanilla extract. Grease a skillet with oil. Fry the dough.

🍜 Pumpkin curry soup

Ingredients: pumpkin, coconut milk, curry, onions, olive oil.

Cut the pumpkin in half, cut out the seeds. Place both halves on a foil-lined baking sheet and bake for 30 minutes. Fry the onions in olive oil. Add the prepared pumpkin, coconut milk and curry to the onion and stir with a silicone spatula, rubbing the pumpkin until it becomes a liquid consistency.Cook over low heat for 10 minutes. You can add water to make the soup thinner.

🍗 Chicken Nuggets

Ingredients: beaten egg whites, chicken breast, coconut flour, baking powder, olive oil, butter, 40% cream, salt and spices to taste.

Chop the boiled chicken breast into very small pieces. Add coconut flour, baking powder and (optional) salt, pepper and other spices. The mixture must be dry. Add oil to the mixture and mix again; stir in the egg whites.Melt the butter in a small nonstick skillet. Form small rounds from the chicken and egg mixture and fry in a pan – a minute on one side, a minute on the other. Serve with cream.

🥥 Coconut Cookies

Ingredients: two large eggs, heavy cream, vanilla extract, almond flour, salt, coconut chips, sweetener (to taste).

Preheat the oven. Beat the egg with butter, cream and vanilla. Add almond flour, salt, (optional) sweetener and coconut chips.Shape the dough into balls and place on a parchment-lined baking sheet. Align the balls with the bottom of the glass. Bake until cookies are lightly golden (about 20 minutes).

🥑 Avocado Ice Cream

Ingredients: two ripe avocados, 250g canned coconut milk, 2 tablespoons MCT oil, lemon juice, basil leaves, mint leaves, a pinch of salt, sweetener to taste.

Peel and pit the avocado. Grind the avocado with the rest of the ingredients in a blender.Pour into an ice cream maker and place in the freezer until freezing.

what is it, what does the menu look like and how does it affect the body?

The ketogenic diet was developed for diabetic patients but has become one of the most popular weight loss diets. We understand what it consists of and how it affects the body.

Content

What is the keto diet and ketosis

The keto diet is a low-carb diet in which the body is forced to use fat as a reserve source of energy.It appeared in the 1920s and was used to treat epilepsy and type II diabetes. It was then first discovered that a high-fat, low-carb diet could mimic the effects of fasting.

Today, the keto diet is widely used by healthy people to lose weight by restructuring metabolism.

The essence of the keto diet is to reduce the amount of carbohydrates and force the body to break down fats. Carbohydrates in the form of glucose are our main source of energy.When carbohydrate intake is limited, the body releases less insulin to utilize glucose and the body goes into a state of catabolism.

Catabolism is a metabolic process in which large molecules such as fats and proteins are broken down into smaller ones. So the body can use them for energy, heat, or to create new molecules. In the absence of carbohydrates, the body breaks down its fat stores, and ketone bodies are formed from fat. This process is called ketogenesis, and it leads to a state such as ketosis.

Ketosis is a restructuring of metabolism to obtain energy from ketone bodies: acetone, acetoacetate and beta-hydroxybutyric acid. These substances are formed in the liver from the body’s fatty tissues and consumed fats, they can nourish the body instead of glucose. The body continues to receive energy from ketones until carbohydrates return to the diet.

Ketosis really helps to lose weight quickly: it breaks down fats, decreases appetite and the amount of water retained in the body.1 gram of carbohydrates retains four times more fluid in the body than protein. So, when switching to a diet, a decrease in body volume and weight due to fluid loss is striking. But ketosis has other effects as well.

How the keto diet affects the intestines

Your diet affects your gut health because it changes the composition of your microbiota. The gut microbiota plays an important role in our health: it protects the gut against excessive inflammation and chronic disease. Beneficial microbes feed on prebiotics from dietary fiber and other complex carbohydrates.

A ketogenic diet reduces the intake of carbohydrates and dietary fiber and may reduce the diversity of bacteria in the intestines.

For example, microbes that feed on dietary fiber produce vitamins and short-chain fatty acids. They support the health of the intestines and the entire body. If such bacteria lack nutrition and their number decreases, the balance of the entire system may be disturbed and dysbiosis may develop. This leads to chronic inflammation, unpleasant symptoms and an increased risk of disease.

Therefore, it is worth using the keto diet with caution and gradually. At the same time, it is important to monitor the amount of dietary fiber in the diet and the body’s response to the new menu. And it is best to consult a doctor before any drastic changes in nutrition to eliminate possible risks.

What are the side effects and risks of the keto diet

Switching to a keto diet increases the risk of heart disease and affects brain function. It can cause headaches, confusion, and brain fog.This is because the brain depends almost exclusively on glucose for its function. Therefore, when glucose is eliminated from the diet along with carbohydrates, these symptoms occur.

In addition, the keto diet is associated with the risk of kidney stones, vitamin and mineral deficiencies, ketoacidosis and keto flu.

Keto flu

This is the name for a group of side effects when switching to a keto diet. The keto flu can affect anyone, it lasts for several days and includes the following symptoms:

• decreased attention and performance, fatigue
• headache and dizziness
• indigestion and hunger
• irritability and sleep disturbance
• thirst and muscle cramps.

Ketoacidosis

While ketosis is a natural condition within the normal range, a real disease can develop with a keto diet: ketoacidosis. This is an abnormal excess of glucose and ketone bodies that can lead to coma and death. Ketoacidosis can be caused by diabetes, prolonged fasting, or a reaction to an increase in the amount of fat in the diet. The risk group for developing ketoacidosis includes people with type I and type II diabetes, children aged 1-13 years, breastfeeding mothers.

What the keto diet consists of and what types are

The keto diet is high in fat and low in carbohydrates. At the same time, the amount of protein remains moderate. Because of this, the body begins to break down fats and goes into a state of ketosis.

The main limitation of the keto diet is to avoid high-carb foods such as cereals and starchy foods, soda, juices, baked goods, fruits, sauces and sugar flavors, and alcohol.

Instead, meat and fish, seafood, eggs, vegetable and butter, sour cream, cheeses, nuts and seeds, avocados, green vegetables are added to the diet.A detailed list of products and menus for every day is in this article.

An approximate layout of the keto diet looks like this:

Depending on the type and severity of the keto diet, the ratio of proteins, fats and carbohydrates may vary slightly, as well as the list of specific foods. For example, in the classic keto diet, protein intake is limited to 20%, but for sports purposes, the high-protein version is more often used.

Is the keto diet good for weight loss

There is little long-term, large-scale research available on the potential health and weight loss benefits or risks of the keto diet. Therefore, it cannot be called ideal for weight control.

Studies have shown that people on a very low-carb diet consume far less fiber than those on a regular diet.

And a lack of fiber is bad for gut health, increases cholesterol and raises the risk of cardiovascular disease.In addition, a lack of fiber leads to constipation, a major side effect of the ketogenic diet.

If you are looking to lose weight, a healthy, balanced diet with few or no processed foods is likely to be healthier than a short-term, fast-acting alternative. In any case, only dietary changes without lifestyle changes will not have a long-term effect.

A balanced diet that is easy for you to follow every day for a long time is safer and more reliable for weight control.For example, the Mediterranean diet has been much better researched and has proven health benefits.

And if you want to choose a diet personally, you can use the Atlas Microbiota Test. It will help determine the state of your intestines, what should be added to the diet, and what, on the contrary, should be excluded in order to improve your well-being and health.

• Boison, D. (2017). New Insights into the Mechanisms of the Ketogenic Diet.Curr Opin Neurol: 30 (2), pp 187-192
• Branco, A, F et al. (2016). Ketogenic Diets: From Cancer to Mitochondrial Diseases and Beyond. European Journal of Clinical Investigation: 46, pp 285-297.
• D’Andrea Meira I, Romão TT, Pires do Prado HJ, Krüger LT, Pires MEP and da Conceição PO (2019) Ketogenic Diet and Epilepsy: What We Know So Far. Front. Neurosci. 13: 5
• Ellerbroek, A. (2018). The Effect of Ketogenic Diets on the Gut Microbiota. Journal of Exercise and Nutrition: 1 (5).
• Engel Jr, J. (2014). Approaches to Refractory Epilepsy. Ann Indian Aca Neurol: 17 (Suppl 1), pp S12-S17.
• Fraile, J, G. (2017). Dietary Fiber Intakes Among UK Adults Following Very Low Carbohydrate Diets and Their Expected Long-Term Effects on Cardiovascular Disease Risk.
• Hernandez-Hernandez, O et al. (2012). Effect of Prebiotic Carbohydrates on the Growth and Tolerance of Lactobacillus. Food Microbiol: 30 (2), pp 355-361.
• Janeiro, M, H et al.(2018). Implication of Trimethylamine N-Oxide (TMAO) in Disease: Potential Biomarker or New Therapeutic Target. Nutrients: 10 (1398).
• Kosinski, C and Jornayvaz, F, R. (2017). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients: 9.
• Masood, W and Uppaluri, K, R. (2019). Ketogenic Diet. In: StatPearls
• Patel, K. (2019). Ketogenic Diet.
• Siva, N et al. (2019). Variability in Prebiotic Carbohydrates in Different Market Classes of Chickpea, Common Bean, and Lentil Collected From the American Local Market.Front. Nutr.

90,000 Keto diet

The Ketogenic (Keto) Diet has been used for fat burning and body drying in bodybuilding for a long time. It is based on a diet consisting mainly of proteins and fats, while the amount of carbohydrates is less than 10%. Fat burning occurs due to the fact that the body begins to use fat as an energy source, since carbohydrates are not supplied in sufficient quantities. For the most effective weight loss with the Keto Diet, it is recommended not to overuse fat so that the total calorie intake is not too high.

Why is the diet called “Keto”?

The Ketogenic Diet gets its name from ketosis – a state of the body in which the production of ketone bodies increases for their subsequent use as a source of energy.

Ketone bodies are formed in the liver when you limit the intake of carbohydrates from food. Carbohydrates are broken down into glucose, which is the body’s main source of energy. With a lack of glucose, the body begins to form ketone bodies from fatty acids and use them as a source of energy.Thus, by changing the ratio of nutrients (proteins, fats and carbohydrates) in the diet, you stimulate fat burning.

Three Keto Diets

The Standard Keto Diet is the easiest option. There are no refeeds (days with an increase in carbohydrates), the ratio of BJU is constant (many proteins and fats, few carbohydrates). This is fine if you can train well on a low carb, or if the training itself is not very intense.

Targeted (Target) Keto Diet – refeeds are carried out in the periods before and after training.The goal of a carbohydrate load in this case is to provide the body with enough glucose to increase the intensity of training, but at the same time not interrupt ketosis the rest of the time. If in training you feel lethargic and lack of strength due to a lack of carbohydrates, then refeeds before and after can solve this problem. Also, short refeeds can do better than a full day’s carb load.

Cyclic Keto Diet a – includes periodic carbohydrate refeeds, with the help of which the supply of glycogen in the muscles is replenished (for a while) after it is completely depleted.The time between these refeeds will depend on your goals and the intensity of your training. The Cyclic Keto Diet is an “advanced” option because To understand how often it is best to refeed and how many carbohydrates to consume, you need to try different options and independently determine which one is best for you.

Start with the standard Keto Diet. After the first few weeks, it is possible to assess how much the training intensity is affected by the low carbohydrate intake.If the intensity has dropped noticeably, you can try a cyclical or targeted diet.

Which option is better for fat burning, and which one is better for building muscle?

The main thing to watch out for is the number of calories. Excess for muscle growth and deficiency for weight loss. If the calories are okay, then the Keto Diet option is not that important. Yes, having carbohydrates in the pre- and post-workout time helps protect muscles from breakdown. Therefore, a cyclical and targeted diet may be a better option when building muscle.But in the long run, periodic refeeds will not have an effect comparable to that of a calorie deficit.

Composing the menu on the Keto Diet

For Standard Keto Diet

Calculate your daily calorie intake:

to build muscle add 500 kcal

for fat burning – subtract 500 kcal from the resulting number

* Lean muscle mass is determined based on the percentage of body fat.If it is not possible to measure it accurately, you can navigate by the picture.

** Fats are calculated last. After calculating the number of calories for proteins and carbohydrates from the daily norm, the remaining number goes to fats.

Example

A man weighing 80 kg, height 175 cm.

Body fat percentage – 20% (lean muscle mass – 64 kg).

The goal is fat burning.

The daily calorie intake is 2500 kcal.

For fat burning – 2500-500 = 2000 kcal per day.

Of which:

• protein 2.2 * 64 = 140g (560 kcal)
• carbohydrates 0.44 * 64 = 28g (112 kcal)
• fat 2000-560-112 = 1328 kcal (150 g)

The easiest way is to divide the calculated amount of proteins, fats and carbohydrates equally into 4-5 meals. But this is not necessary, you can make each meal as it is more convenient for you. The most important thing is that the balance by the end of the day is in line with the calculations.

If you follow a cyclical or targeted version of the Keto Diet, then on different days of the week the total calorie intake (from carbohydrates) may differ.

Targeted Keto Diet

Add 0.5-1g carbohydrates per kg body weight before training. The idea is to use all carbohydrates as fuel to increase the intensity of your workouts. Fat needs to be reduced so that the total calorie content remains unchanged (for fat burning). You can divide the carbs into 2 parts and consume one before training, and the other after.

Cyclic Keto Diet

After starting ketosis – about 2 weeks after starting the diet (and thereafter once a week) add 5-10 g of carbohydrates per kg of dry weight per day.This carbohydrate load lasts from 9 to 36 hours. Start at 9, then add 2-4 hours each time and measure the results. Note that the amount of protein remains high on such days, and the fat needs to be reduced. If you are on a fat-burning diet, then on carbohydrate load days, calories can be raised to the level of the daily value.

What foods can you eat on the Keto Diet?

You can eat absolutely any food containing a minimum of carbohydrates. The main part of the menu will be protein products.On average, to achieve ketosis, you can no more than 30-50 g of carbohydrates per day, therefore the following foods will be the main diet:

• meat, poultry, fish
• eggs
• cheese, butter
• vegetable oils
• nuts
• green non-starchy vegetables – cabbage, broccoli, celery, spinach, etc.
• whey protein

Carbohydrates on the Keto Diet

In order to stimulate digestion processes, try to make up the carbohydrate part of the diet from vegetables that contain a large amount of fiber.

Refuse complex dishes (if you do not cook yourself) – it is impossible to say how many carbohydrates they contain. Sauces usually contain sugar and starch, which are also sources of carbohydrates. Always look at the labels and if you are not sure if there are carbohydrates in the composition of a product, then it is better to replace it with a proven option.

During the carbohydrate load, you can use complex carbohydrates (cereals, grains), as well as a small amount of fast ones (fruit is best).

Use the table Carbohydrate foods.

Remember that the goal of the Ketogenic Diet is ketosis, which can only be achieved by strictly monitoring the amount of carbohydrates.

Fat on the Keto Diet

The amount of fat on the ketogenic diet is markedly increased, including due to saturated fat. Meat, cheese, butter are all sources of saturated fat, which are responsible for the production of hormones in the human body. They should make up about 20-30% of the total fat. For example, for someone who eats 150g of fat every day, 30-45g would be saturated fat.The remaining 70-80% is monounsaturated and polyunsaturated fats.

Side Effects of the Keto Diet

# 1 Fatigue

In the first week or two, you will feel weak due to a sharp decrease in the amount of carbohydrates. But in the future, when ketone bodies begin to be produced, even an improvement in well-being, a surge of strength is possible. The body and brain will get used to using ketones as an energy source. The feeling of hunger will pass due to the absence of sharp surges in blood sugar, which provokes the use of fast carbohydrates.

# 2 Cholesterol

High amounts of saturated fat can raise cholesterol levels, which is harmful to the cardiovascular system. Make sure that most of the fats are “healthy” – nuts, vegetable oils, fish, etc.

# 3 Lack of vitamins and minerals

Restriction of carbohydrates leads to a serious deficiency of vitamins and minerals. Therefore, it is imperative to use a multivitamin. You should also ensure that your diet is high in fiber – both green vegetables and bran / fiber supplements.Digestive problems, constipation are the consequences of an insufficient amount of dietary fiber in the diet.

# 4 Ketoacidosis

A sign of the onset of ketosis (an increase in the concentration of ketone bodies in the blood) is the smell of acetone (from urine, body and mouth). How to get rid of it? Drinking plenty of water will help eliminate excess ketones in urine and sweat.

Important! For diabetics, Ketoacidosis is fatal, so diabetics should abandon the Keto Diet.

Alcohol leads to dehydration of the body (dehydration), which in turn aggravates ketoacidosis. On a diet, it is best to completely stop drinking and drink more water.

In conclusion

The Keto Diet is not for beginners. If you are a lot overweight and your main concern is to lose weight, try a traditional calorie restriction diet. If muscle preservation is important, a classic carbohydrate alternation diet may work. In fact, the cyclical version of the Keto Diet is almost indistinguishable from the protein-carbohydrate alternation.

If ​​you liked the article, share with your friends!

90,000 The Ketogenic Diet – The Complete Beginner’s Guide

The ketogenic or keto diet is a low carbohydrate diet with high fat intake . Everyone promises a miraculous transformation of the body into a fat burning machine. Many stars write on Instagram how they lost weight on this miracle diet.

What is it? Let’s figure it out.Here you will find all you need on this topic.

Contents.

1. What is the ketogenic (keto) diet?
2. Who is contraindicated in the keto diet
3. Types of keto diets
4. The keto diet helps to lose weight
5. The keto diet for diabetes and prediabetes
6. Pros of the keto diet
7. Prohibited foods on the keto diet
8. Allowed foods for the keto diet

keto menu)

9. Snacks on a keto diet
10. Side effects on a keto diet (ketogrip) and how to avoid it
11. Nutritional supplements for a ketogenic diet
12. How to start a keto diet
13. How to easily enter ketosis and follow a keto diet
14. How understand that you are in ketosis
15. Frequently Asked Questions on the Keto Diet

What is the keto diet?

The Keto Diet is a low-carb diet of with moderate protein intake and increased fat intake. This allows the body to enter a state of ketosis, in which the liver begins to produce ketones , special organic substances that are used by the body as energy, instead of glucose.

The meaning of the keto diet is to reduce the intake of carbohydrates to a certain level, to lower the blood sugar and insulin . Low sugar significantly reduces the risk of diabetes, oncology, fatty hepatosis, and eliminates all inflammatory processes in the body.

What is ketosis

What is keto ? Keto is an abbreviation from ketosis , which is the result of following the standard ketogenic diet or the keto diet.

Ketosis is a natural state of the body in which energy is taken not from glucose, but from processed fat, ketones. The keto diet has become widespread in medicine, where it is used to treat epilepsy and cancer and has shown very good results.At the national level, low-carb, high-fat diets have tremendous support in Sweden.

This state can also be achieved through several days of general fasting, but in this case it is not unstable and does not last long. That is why sometimes, for a beginner keto diet, it is recommended to supplement it with intermittent fasting for a greater effect of weight loss.

How to enter ketosis

To get the effect of the keto diet, you need to put your body into a stable state of ketosis.How to achieve this and what happens during this:

1. Completely exclude the consumption of any carbohydrate products – bread, sweets, pastries, starchy vegetables, fruits, etc.
2. The body spends all its stores of glucose and begins to look for an alternative source of energy – fat (for example, any oil, lard, bacon, etc.)
3. Meanwhile, in the absence of glucose , the body begins to burn fat and produces ketones , which can be used by almost all cells in the body as an energy source.
4. As soon as the level of ketones in the blood rises to a certain level ( over 0.5 mmol / L ), you enter a state of ketosis.
5. In this state, you begin to lose weight quickly by burning your own fat stores and by following the keto diet this state will stabilize.

The question arises, how much carbohydrates can you consume to stay in ketosis? The traditional ketogenic diet, in its original medical form, designed for people with epilepsy, recommends about 75% of calories from fat sources, 5% from carbohydrates and 20% from protein.This turns out to be approximately 20 g . carbohydrates per day, excluding fiber.

The current recommendations of experts on the ketogenic (keto) diet are now approximately 30-50 gr. carbohydrates per day .

For whom the ketogenic diet is contraindicated

Who should not start a keto diet without consulting a doctor:

• Type 1 diabetes (Type 2 as agreed with a doctor)
• Gallbladder disease (or without gallbladder)
• Kidney disease
• Liver disease
• Pancreatic disease
• High blood pressure (pressure control and drug dose regulation)
• people with impaired metabolism
• people with a tendency to form kidney stones (attention is needed to change the balance of fluid and salt)

Diet is not recommended:

• People with underweight
• children under 18 years old
• people after surgery
• for pregnant or breastfeeding women

Types of ketogenic diets

1. Classical (Medical) – Calculated so that 75 percent of calories come from fat, 5 percent from carbohydrates, and 20 percent from protein. Usually we are talking about 20 gr. carbohydrates per day excluding fiber (insoluble carbohydrates).

2. Modern is not such a strict version of the medical version of the diet, it starts with 30 grams of carbohydrates per day, the calculation of protein is based on the weight of a person, approximately 0.7-1.1 grams of protein per 1 kg of body weight is taken.

3. Sports – similar to the previous version, but due to some difficulties in strength indicators with a minimum content of glycogen in the body, it allows, during intense sports, to add a little carbohydrates during strength exercises beyond the anaerobic threshold and increase the level of protein intake.

4. Vegetarian Keto Diet or Vegan Keto Diet: Yes, both are possible. Instead of animal products, a variety of vegetarian and / or vegetarian foods are included that are low in carbohydrates, nutrients.Nuts, seeds, low-carb fruits and vegetables, leafy greens, healthy fats, and dairy products are all great choices on a plant-based keto diet.

5. The “dirty” keto diet is a distorted version of the diet due to the rapid surge in interest in it and the appearance of a large number of “experts” on the Internet who, after reading several articles, start an account on Instagram and begin to teach people how to follow a ketogenic diet … At the same time, the correct distribution of KBZhU is even declared, but attention is completely not paid to the balance of the diet, saturation with vitamins and minerals, the quality of fats, etc.d.

It is allowed to eat anything, even bacon, sausage and factory-made sausages (with sugar and monosodium glutamate), there is also a diet with the consumption of one meat food (carnivor), while no attention is paid to the consumption of fiber and vegetables. Such options, of course, cannot be recommended for use, if you decide to follow this – do it at your own peril and risk, weighing all the risks and try to minimize such experiments in time.

6. “Lazy” keto diet (lazy keto). This option is often confused with dirty keto, but they are very different, as “lazy” simply means not carefully tracking the fat and protein macros and calories. In principle, this is possible, but, but you need to very strictly monitor the consumption of carbohydrates, at the beginning do not exceed 30 grams of carbohydrates per day. Sometimes this option may be easier for beginners, but you need to understand that the effects of such a diet will be much weaker.

7. Pure Keto is the most complete variant of the ketogenic diet.Essentially a variation on the modern keto diet, but with an emphasis on balance and variety in the diet. In modern keto, a large number of supplements, minerals and vitamins are allowed. It is believed that it is very difficult to balance the keto diet, in the “pure” diet this problem is solved, and all the necessary vitamins and minerals are taken from the diet as much as possible.

The keto diet helps you lose weight

Recent research suggests that the ketogenic diet is good for weight loss (refs – 1, 2, 3, 4, 5, 6).

What’s more, there have been several studies comparing the efficacy of a keto diet versus a conventional “low fat” diet. The keto diet shows the best results in many cases. (7, 8, 9, 10).

In one study, a group on a ketogenic diet lost 3 times more weight than one who followed standard dietary guidelines (11).

In another study, participants on a keto diet lost an average of 11 kg of excess weight, while the group with a higher carbohydrate intake lost an average of 6.9 kg.(12, 13).

The peculiarity of the keto diet is that it gives more satiety and reduces appetite; it is noted that some people manage to follow it without any problems even without taking into account calories (14).

There are several reasons why the ketogenic diet is so effective when compared to diets that limit fat intake. (15, 16, 17).

Some causes – decreased appetite, the presence of ketones in the blood, a decrease in sugar levels and restoration of insulin sensitivity.(18, 19, 20, 21, 22, 23).

Keto diet for diabetes and prediabetes

Diabetes is a metabolic disorder in which the body has problems regulating sugar levels due to difficulties with insulin (24).

The keto diet helps to reduce excess fat, which is often associated with type 2 diabetes, prediabetes and metabolic syndrome. (25, 26, 27).

One study reported 75% recovery in insulin sensitivity (28).

In another study, 7 out of 21 subjects were able to stop taking medication for type 2 diabetes. (29).

Pros of the ketogenic diet

The keto diet was originally developed for medical purposes as a tool to control epilepsy symptoms.

But studies have identified several positive side effects on health:

• Diseases of the cardiovascular system: A ketogenic diet reduces the main causes of the risk of developing diseases of the heart and blood vessels – excess fat stores, high sugar, high blood pressure, excess “bad” cholesterol (high density lipoprotein (HDL)) (30, 31) …
• Oncological diseases: The diet is used in medicine to slow down the growth of tumors and neoplasms (32, 33, 34, 35).
• Alzheimer’s disease: Keto reduces symptoms of the disease (36, 37, 38).
• Epilepsy: Studies show that the keto diet dramatically reduces the incidence of epileptic seizures in children (39).
• Parkinson’s disease: There is documented evidence of relief from Parkinson’s disease (40).
• Polycystic Ovary Syndrome: The ketogenic diet may help lower insulin levels, which may play a key role in PCOS (41).
• Acne: Lowering insulin levels and reducing sugar intake may help with acne (42).

Prohibited foods on the keto diet

Any foods high in carbohydrates should be limited.

Here is a list of foods to cut or eliminate on a ketogenic diet:

Sweet food: carbonated drinks, fruit juice, smoothies, cakes, ice cream, candy, etc.D.

Cereals or starch: products based on wheat, rice, pasta, cereals, etc.

Fruit: All fruits except small berries such as strawberries.

Beans or legumes: peas, beans, lentils, chickpeas, etc.

Root crops and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

Low fat or dietetic foods: these are highly processed and often high in carbohydrates.

Certain condiments or sauces: these often contain sugar and unhealthy fats.

Unhealthy fats: Limit consumption of processed vegetable oils, mayonnaise, etc.

Alcohol: Many alcoholic beverages, due to their carbohydrate content, can put you out of ketosis.

Sugar-free diet foods: These are often high in sugar alcohols, which in some cases can affect ketone levels.These products are usually highly processed.

Allowed foods for the keto diet

Meat: pork, beef, bacon, chicken and turkey.

Fatty fish: salmon, trout, tuna and mackerel.

Eggs: chicken eggs.

Butter and cream: Desirable products with maximum fat content.

Cheese: cheddar, goat, cream, blue or mozzarella.

Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

Healthy oils : mainly virgin olive oil, coconut oil and avocado oil.

Avocados: whole avocados, Haas best.

Low carbohydrate vegetables: most green vegetables, tomatoes, onions, peppers, etc.

Seasonings: you can use salt, pepper and various healthy herbs and spices.

It is best to base your diet on whole, single-ingredient foods. You can read more about the products in the article “Products for the keto diet”.

Keto diet (keto menu)

Sample menu for the week:

Monday

Breakfast – Scrambled eggs with bacon
Lunch – Warm salad with beef
Dinner – Liver with broccoli

Tuesday

Breakfast – Salad with grilled cheese
Lunch – Beef with beans
Dinner – Mushrooms in sour cream

Wednesday

Breakfast – Flaxes with fish and cheese
Lunch – Stuffed pepper
Dinner – Tsv.cabbage in creamy sauce

Thursday

Breakfast – Omelette with bacon
Lunch – Fish with salad
Dinner – Chicken with cauliflower

Friday

Breakfast – Cottage cheese with sour cream
Lunch – Fried chicken with salad
Dinner – Pork with pkhali

Saturday

Breakfast – Chia pudding
Lunch – Fajitos (fried pork with onions and peppers)
Dinner – Zucchini casserole, col.cabbage and minced meat

Sunday

Breakfast – Zucchini fritters
Lunch – Zucchini fritters
Dinner – Stuffed pepper

Ready keto diet with all calculations and detailed recipes with photos for each dish and every day, you can get below for free (you need to click on the picture ).

Also, you can see a detailed overview of this menu by day in my Instagram .

Keto snacks

If you’re hungry between meals, here are some healthy snacks that are suitable for a keto diet:

Fatty meat or fish

Cheese

A handful of nuts or seeds

Cheese with olives

1-2 hard-boiled eggs

90% dark chocolate

Low carb milkshake with almond milk, cocoa powder and nut butter

Full fat yogurt mixed with nut butter and cocoa powder

Strawberry and cream

Celery with salsa and guacamole

Side effects of the keto diet (ketoflu) and how to avoid it

The first days when switching to a keto diet, the body is reorganized, the body loses all glycogen stores, with which a lot of water goes, which can lead to imbalances in the balance of minerals in the body.

Such disorders can lead to a whole group of symptoms, which are called “keto flu” – weakness, blurred consciousness, increased hunger, sleep problems, nausea, digestive discomfort and decreased physical activity.

To keep this to a minimum, you can stick to a regular low-carb diet for the first few weeks. It can teach your body to burn more fat before you cut out carbs completely.

The ketogenic diet can also alter the water and mineral balance of your body, so adding salt to your food or taking mineral supplements can help.

For minerals, it is common practice to take 3000-4000 mg sodium, 1000 mg potassium, and 300 mg magnesium per day to minimize side effects.

Food supplements for the ketogenic diet

With a balanced diet, we get everything we need from food. But due to the fact that there are a lot of restrictions on keto and it is not always possible to eat a balanced diet, sometimes you can add supplements to your diet.

MCT Oil: When added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.You can not buy it separately, but replace it with coconut, which consists of 60-70% MCT.

Minerals: The addition of salt and other minerals may be important in the beginning due to shifts in water and mineral balance.

Caffeine: Caffeine is beneficial for energy, weight loss and performance.

Creatine: Creatine has many health and performance benefits. It can help if you combine a ketogenic diet with exercise.

Protein: Use half scoop of whey protein in shakes or yogurt to increase your daily protein intake. This can be done if your diet lacks protein. The norm is about 1 g. per kilogram of weight.

How to start a keto diet

The exact ratio of the recommended macronutrients (or your “macros”) in your daily regimen (grams of carbs versus fat versus protein) will vary depending on your specific goals and current health status.

Your age, gender, activity level and current body composition can also play a role in determining your carbohydrate versus fat intake.

Historically, the targeted keto diet consisted of limiting carbohydrate intake to 20-30 grams per day. “Net carbs” is the amount of carbs left over after deducting dietary fiber. Because fiber is not absorbed after eating, most people do not count grams of fiber in their daily carbohydrate distribution.In other words, total carbs – grams of fiber = net carbs. These are the carbohydrates we are interested in.

In a “strict” (standard) keto diet, fats usually provide 70 to 80% of the total daily calories, protein – 15 to 20%, and carbohydrates – only about 5%. However, a more “moderate” approach to the keto diet is also a good option for many people, which can provide an easier transition to a very low carb meal and more flexibility.

Here are some good rules for following the keto diet, regardless of its type.

Why not count calories?

The beauty of the keto diet is that it reduces your appetite and you don’t have to constantly count what you eat.

BUT! On keto, you need to track your carbohydrate and protein intake. By going through them, the body can come out of ketosis and return to processing carbohydrates for energy.

How to calculate your amount of carbohydrates and protein? The easiest way is to use a keto calculator.

Enter your parameters and you will receive a complete calculation of KBZHU.

An important point, it is advisable to indicate the weight so that it differs from the current one by no more than 5-7 kg. If you weigh 100 kg, but you want 60 kg, then the calculation must be done by 90 kilograms, no less. This will allow the body to smoothly adapt to the new diet.

• In the calculation, pay attention to the item “Correction factor for the standard diet”, remember this number.
• In the diet, in the list of products for each day, those products that are important to calculate accurately will be highlighted.Usually it is meat, fish, etc. and almost always they are taken in the amount of 100 grams. raw.
• You are multiplying the weight by the correction factor. For example, if you have a coefficient of 1.4, it means that everything that is allocated in the diet is increased by 1.4 times, i.e. instead of 100 grams, we take 140 grams.

How easy it is to enter ketosis and follow the keto diet

By following these guidelines, you will easily go into ketosis and reap all the benefits of the keto diet.

1. Limiting carbohydrate intake.

   We change our diet so as to consume no more than 30 gr. net carbohydrates per day.

2. Don’t go over the squirrel.

   The peculiarity of the ketogenic (keto) diet from other low-carb diets is that it contains a moderate amount of protein, it does not make up a significant part of the diet, unlike fat. The reason – with an excess of protein, the body can convert it into glucose (gluconeogenesis), so if you go over the protein, the transition of the body to the state of “ketosis” becomes much more complicated.This is especially important in the early stages of the diet.
   Protein intake should be between 0.7 and 1.2 grams. for one kilogram of the desired weight.

3. Keep track of your carbohydrate, protein and fat intake.

   After calculating the number of required BZHUs, you must strictly follow this. There are several methods for this, they are discussed on this site in more detail. The main method that I recommend and which is the simplest is to follow a pre-prepared and calculated diet.You can download a sample diet for 7 days and take it as a basis or just for an example

4. Make sure you are consuming enough minerals and vitamins.

   When the body goes into ketosis, all glycogen stores are burned, along with which a lot of water leaves, which leads to an imbalance in the mineral balance. Therefore, on a keto diet, especially at its beginning, you should especially carefully monitor the sufficient intake of magnesium, potassium and sodium.This can be done with either nutritional supplements or a balanced diet. An example of a balanced keto diet is shown above.

5. Drink plenty of water.

   For the reasons described above, it is necessary to drink enough water – 2-2.5 liters per day, this helps to restore balance in the body and avoid many difficulties in adapting the body to a new mode of work.

6. No carbohydrates!

   Neither the cheat meals nor the cyclic carbohydrate loads you can read so much about from the new experts.Any load of carbohydrates nullifies all your efforts and throws you back to the very beginning of the path.

How to understand that you are in ketosis

When properly followed, the keto diet leads to an increase in the level of ketones in the blood. They provide the transition of the whole organism to receive energy from a new source.

This transition has a variety of effects on your overall health and there are signs that help you understand whether you are in ketosis or not.

Here are 10 common signs and symptoms of ketosis

Dry mouth

At the beginning of the keto diet, a lot of water is excreted from the body and you begin to experience constant thirst and dry mouth, this is a clear sign that you are doing everything right.

Bad breath from body and mouth

One of the first signs of going into ketosis is the appearance of a strong odor from the body and from the mouth. On the one hand, this is a good sign that you are doing everything right, on the other hand, it can create some problems in social life. The solution is to just wait, drink more water, use breath fresheners or mouth rinses.

Frequent urination

For the same reason (intensive excretion of water), a person may feel an increased urge to urinate.

Weight loss

Ketogenic diets, along with regular low-carb diets, are very effective for weight loss. As dozens of weight loss studies have shown, when switching to a ketogenic diet, you are more likely to experience both short-term and long-term weight loss. Rapid weight loss can occur within the first week as glycogen and water are lost. After the initial rapid weight loss due to water withdrawal, the burning of its own fat reserves begins, the weight loss slows down slightly, but is still stable.

Increase in the content of ketones in the blood

One of the hallmarks of a ketogenic diet is a decrease in blood sugar and an increase in ketones. As you follow a keto diet, you will begin to burn fat and ketones as your main fuel sources. The most reliable and accurate method of measuring ketosis is to measure blood ketones with glucometer.

According to some ketogenic diet experts, nutritional ketosis is defined as blood ketones in the range of 0.5 to 3.0 mmol / L.Measuring ketones in your blood is the most accurate testing method and is used in most scientific research. However, the main disadvantage is that a small injection is required to draw blood from the finger.

Increase in the content of ketones in respiration or urine

Another way to measure the level of ketones in the blood is a breath or urine analyzer. There is a specialized device for breathing, you can order it on the Internet, and there are special strips for measuring ketones in urine, but this method is the most unreliable, albeit the most budgetary.

Decreased appetite and hunger

Many people report decreased appetite on the keto diet.

Frequently Asked Questions About The Keto Diet

Ask your questions below, I will definitely answer them.

Can I Eat Carbohydrates Again?

Yes. However, initially, it is important to significantly reduce your carbohydrate intake. After the first 2-3 months, you can consume carbohydrates in special cases – immediately return to the diet.

Will I lose muscle?

With any diet, there is a risk of losing muscle mass. However, high protein intake and high ketone levels can help minimize muscle loss, especially if you are doing strength training.

Can I Build Muscle On A Keto Diet?

Yes, but the keto diet is not the best option for this. If the goal is only to gain weight, it is better to use a standard carbohydrate-protein diet for this.

Should I cheat or refeed on keto?

No.However, a few high-calorie days can be helpful from time to time.

How Much Protein Can I Eat?

Protein should be kept in moderation, as very high intake can lead to a spike in insulin levels and a decrease in ketones. The upper limit is probably around 1.5 grams per kilogram of weight.

What if I am constantly tired, weak or tired?

You may not be in full ketosis or are not using fats and ketones effectively. To counter this, reduce your carbohydrate intake and review the points above.Supplements such as MCT oil can also help.

My urine has a pungent odor. Why is this?

Don’t be alarmed. This is simply due to the elimination of byproducts generated during ketosis.

I got a bad breath. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum. It will pass quickly.
I’ve heard that ketosis is extremely dangerous. This is true?

Ketosis is said to be extremely dangerous.This is true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs with uncontrolled diabetes. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is perfectly normal and healthy.

I have digestive problems and diarrhea. What can I do?

This common side effect usually resolves in 3-4 weeks. If the problem persists, try eating more high-fiber vegetables. Magnesium supplements can also help relieve constipation.

fat diet for a thin waist

Olesya Bruslik ,
endocrinologist, specialist in preventive and anti-aging medicine

Every day there is a growing number of medical studies proving the benefits of the keto diet.The global outlook is changing, natural fats are being rehabilitated, and an increase in carbohydrates in the diet of a modern person over the past 70 years is considered to be the cause of an increase in metabolic diseases: obesity, diabetes mellitus, atherosclerotic vascular lesions. The keto diet is making unprecedented strides in treating neurological conditions – from epilepsy and attention deficit disorder in children to Alzheimer’s.

What is the keto diet and how it starts

The keto diet is based on an increased intake of fat and an almost complete rejection of carbohydrates.

Many people know that a person uses carbohydrates as energy suppliers. When there are not enough carbohydrates from food, we begin to synthesize them from fats and proteins. But when carbohydrates become extremely small, and there is enough fat, the body finds an easier way to obtain energy – it synthesizes ketone bodies from fats. They are energy fuel, and fat is their direct supplier.

Compared to the synthesis of carbohydrates from fats, the process of obtaining energy from ketone bodies is less energy-consuming for the body, and it easily mobilizes its own fats.In addition, the level of insulin decreases, which inhibits lipolysis (insulin sends excess carbohydrates to fat depots and blocks fat burning).

To achieve ketosis – a state in which the process of synthesis of ketone bodies is triggered – there should be very few carbohydrates in the daily diet – from 20 to 40 grams per day.

The transition to ketone metabolism takes from 3 days to 2 weeks.

How to switch to a keto diet

Basic rules

1. Your Daily Ration should be:
2. On a ketogenic meal , you don’t need to count calories .
   Just eat whatever is on the allowed list until you feel full.
3. Don’t go into a calorie deficit – it’s harder to go through keto adaptation with it.
   Gradually, ketosis will slow down your appetite, you will be less hungry,
   and the calorie content of the diet will decrease painlessly.
4. Don’t skimp on salt, drink – mineral and regular water.

How is the adaptation going

2-3 days after the decrease in the proportion of carbohydrates in the diet, the body begins to enter ketosis.

For some, this period passes imperceptibly – mild hunger and anxiety associated with it may be felt.

Someone might feel the symptoms of the keto flu. It is manifested by severe weakness, tremors, muscle aches, headaches, in general, a condition similar to real flu. However, a variant that includes all the described symptoms is rare. This is the so-called energy crisis, indicating that glucose has run out.

Then the body begins to produce ketones and learns to use them.The condition is gradually improving. This usually goes away in 1-2 days. In the worst case, it lasts about a week.

What to do to avoid the keto flu

After the end of adaptation, keto beginners feel vigor, vitality, well-being and mental clarity.

Foods that you CAN eat on the keto diet

Meat : beef, pork, lamb, poultry, any game – take not lean, but fatty meat. If you love your skin, eat.Kidneys, liver and other by-products are not just possible, but necessary!

Fish and seafood : any, but preferably fatty – mackerel, capelin, salmon, ice fish

Broth

Eggs, any

Dairy products : hard, soft, curd cheese, cottage cheese, sour cream, yoghurt, cream, kefir – with a high percentage of fat. Due to excess lactose (simple carbohydrate), only milk is not allowed

Oils : butter, ghee, ghee (duck, pork), olive, coconut, avocado, pome, nut.Cold-pressed oils – only for filling ready meals

Greens : spinach, lettuce, kale, asparagus, broccoli, celery, parsley, etc.

Avocado

Vegetables growing above the ground : cucumbers, tomatoes, bell peppers, broccoli and all types of cabbage, zucchini, eggplant, zucchini. Onions, carrots, garlic and pumpkin – in limited quantities.

Mushrooms

Berries : no more than 1 handful per day

Nuts and seeds : sunflower, pumpkin, linseed, sesame, cedar, pecan, walnut, Brazilian, coconut, almond, hazelnut

Legumes : Green beans, peanuts (in limited quantities)

Drinks : water, any tea, coffee, unsweetened alcohol (dry red and white wine, brut champagne, vodka, whiskey, tequila, brandy)

Sweeteners : erythrol (erythritol, erythritol), xylitol, stevia

Foods NOT to be eaten on the keto diet

All cereals : bread, pasta, cereals, baked goods (except baked goods made from nut flour)

Convenience foods : They generally contain sugar or flour, even if these ingredients are not visible to the naked eye (read labels)

Legumes : other than green beans and peanuts

Sweets, sweets, desserts

Fruit (except berries) , dried fruits, fruit and vegetable juices

Beverages : cocktails, beer, sweet and semi-sweet wines

Sauces : read labels, ingredients should not contain prohibited products

Sweeteners : honey, maple syrup, corn syrup, date syrup, agave syrup, dextrin, maltose, glucose, fructose

Starch

Under the supervision of a doctor

In case of serious health problems, the transition to a keto diet should be strictly supervised by a doctor.High cholesterol levels, diabetes mellitus and other serious metabolic disorders, problems with the pancreas and gallbladder require special attention when changing the type of diet drastically.

When switching to a keto diet, we recommend that you consult with your healthcare professional.

90,000 Keto diet – menu for the week

The Ketogenic Diet is a low-carb, high-fat, moderate-protein diet.Usually, carbohydrates from food are converted into glucose, which is extremely important for the nutrition and functioning of the brain. However, if the diet is low in carbohydrates, the liver converts fat into fatty acids and ketone bodies. Ketone bodies enter the brain and are used as an energy source instead of glucose.

With a keto diet, it is important both the amount of food eaten (total caloric content of the diet), and their composition – the amount of proteins, fats and carbohydrates. In terms of the products consumed, the keto diet is similar to the famous Kremlin and Atkins diet, however, it is not the products themselves that play an important role here, but their quantity.You cannot completely exclude the use of carbohydrates, you just need to minimize their use.

Regarding vegetables, it should be said that they contain a small amount of carbohydrates, so you need to monitor the total number of calories (their amount eaten per day should not exceed 50 grams). For example, various greens are ideal on keto because of their low amounts of digestible carbs (fiber doesn’t count).

With regard to meat and dairy products, these products can be consumed in sufficient quantities.For meat, it is better to use turkey or chicken. The best fish in the keto diet are salmon and herring.

Menu

This menu is designed for two meals a day with a total daily caloric value of 1500 kcal.

Day 1

1. Egg casserole with bacon

Ingredients :

• Eggs – 3 pcs.
• Bacon – 100 g
• Spinach – 40 g
• Cheese – 20 g

Nutritional value (per 100 g):

• Caloric value – 258 kcal
• Proteins – 15.4 g
• Fat – 21.2 g
• Carbohydrates – 0.6 g

2.Zucchini pancakes

Ingredients:

• Zucchini – 100 g
• Egg – 1 pc.
• Psyllium – 1 tbsp. l.
• Minced meat (pork and beef) – 100 g
• Olive oil – 15 ml

Nutritional value (per 100 g):

• Caloric value – 178 kcal
• Proteins – 8.7 g
• Fat – 14.6 g
• Carbohydrates – 2.2 g

Day 2

1.Eggs, fried with bacon

Ingredients:

• Eggs – 2 pcs.
• Fat (pork) – 15 g
• Avocado – 50 g
• Greens – to taste

Nutritional value (for the whole serving):

• Caloric value – 404 kcal
• Proteins – 15.2 g
• Fat – 36 g
• Carbohydrates – 3.8 g

2. Protein roll

Base Ingredients:

• Proteins – 4 pcs.
• Sweetener – 4 sachets
• Almond flour – 3 tbsp. l.

For cream:

• Coconut cream – 150 g
• Yolks – 4 pcs.
• Sweetener – to taste
• Cocoa – 1 tbsp. l.
• Butter 82.5% – 80 g
• Gelatin (instant) – 1 sachet

Nutritional value (per 100 g):

• Calories – 271 kcal
• Proteins – 25 g
• Fats – 18.1 g
• Carbohydrates – 2.9 g

3.Wings in the oven

Ingredients:

• Chicken wings – 6 pcs.
• Soy sauce – 1 tbsp. l.
• Greens – to taste

Nutritional value (per 100 g):

• Caloric value – 176 kcal
• Proteins – 18.3 g
• Fat – 11.3 g
• Carbohydrates – 0.6 g

Day 3

1. Cheesecakes

Ingredients:

• Curd 9% – 200 g
• Almond flour – 2 tbsp.l.
• Egg – 1 pc.
• Psyllium – 1 tsp
• Coconut oil – 10 g
• Sour cream 20% – 1 tbsp. l.

Nutritional value (per 100 g):

• Caloric value – 211 kcal
• Proteins – 15.7 g
• Fats – 15.4 g
• Carbohydrates – 2.6 g

2. Chicken celery soup

Ingredients:

• Chicken breast – 400 g
• Bow – 1 pc.
• Water – 1.5 L
• Carrots – 1 pc.
• Celery (stem) – 1 pc.
• Garlic – 2 cloves
• Broccoli – 100 g
• Processed cheese – 50 g
• Paprika, turmeric, green onion – to taste
• Salt, pepper – to taste

Nutritional value (per 100 g):

• Caloric value – 38 kcal
• Proteins – 6 g
• Fats – 0.8 g
• Carbohydrates – 2 g

3.Stuffed champignons

Ingredients:

• Champignons – 300 g
• Minced beef – 100 g
• Bacon – 80 g
• Sour cream 20% – 1 tbsp. l.
• Greens – to taste

Nutritional value (per 100 g):

• Caloric content – 155 kcal
• Proteins – 9.8 g
• Fat – 12.6 g
• Carbohydrates – 0.2 g

Day 4

1.Egg Burger

Ingredients:

• Egg – 2 pcs.
• Avocado – 50 g
• Minced beef – 100 g
• Salt, pepper – to taste
• Oil – 5 ml

Nutritional value (per 100 g):

• Caloric value – 215 kcal
• Proteins – 12.1 g
• Fat – 17.5 g
• Carbohydrates – 1.5 g

2. Quiche with minced meat

Ingredients:

• Eggs – 2 pcs.
• Coconut oil (can be replaced with butter) – 40 g
• Almond flour – 3 tbsp. l.
• Psyllium – 1 tbsp. l.
• Flaxseed flour – 1 tsp

For filling:

• Minced beef – 100 g
• Egg – 2 pcs.
• Spinach – 40 g
• Cheese – 40 g

Nutritional value (per 100 g):

• Caloric value – 285 kcal
• Proteins – 14.1 g
• Fat – 24.5 g
• Carbohydrates – 2.3 g

Day 5

1.Stuffed eggs

Ingredients:

• Boiled eggs – 3 pcs.
• Cod liver – 50 g
• Homemade mayonnaise – 10 g
• Salt – to taste

Nutritional value (per 100 g):

• Calories – 273 kcal
• Proteins – 10.6 g
• Fat – 24.7 g
• Carbohydrates – 2 g

2. Mushroom soup

Ingredients:

• Chicken breast – 400 g
• Champignons – 300 g
• Bow – 1 pc.
• Garlic – optional
• Carrots – 1 pc.
• Water – 1.5 L
• Celery stalk – 1 pc.
• Salt – to taste

Nutritional value (per 100 g):

• Caloric value – 33 kcal
• Proteins – 6.1 g
• Fats – 0.6 g
• Carbohydrates – 0.9 g

3. Cabbage casserole with minced meat

Ingredients:

• Cabbage – 300 g
• Minced pork and beef – 200 g
• Tomato paste – 1 tbspl.
• Cheese – 80 g
• Sour cream or curd cheese (for spreading layers) – 80 g

Nutritional value (per 100 g):

• Calories – 172 kcal
• Proteins – 10.2 g
• Fat – 12.9 g
• Carbohydrates – 3.5 g

Day 6

1. Eggs, fried with bacon

Ingredients:

• Eggs – 2 pcs.
• Pork fat – 15 g
• Avocado – 50 g
• Greens – to taste

Nutritional value (for the whole serving):

• Caloric value – 405 kcal
• Proteins – 15.2 g
• Fat – 35.9 g
• Carbohydrates – 3.8 g

2.Cutlets in the sleeve

Ingredients:

• Minced pork and beef (50/50) – 300 g
• Bow – 1 pc.
• Egg – 1 pc.
• Salt, pepper – to taste

Nutritional value (per 100 g):

• Caloric value – 224 kcal
• Proteins – 14.8 g
• Fat – 16.9 g
• Carbohydrates – 2 g

Day 7

1. Stuffed eggs

Ingredients:

• Eggs (boiled) – 3 pcs.
• Cod liver – 50 g
• Mayonnaise (homemade) – 10 g
• Salt – to taste

Nutritional value (per 100 g):

• Calories – 273 kcal
• Proteins – 10.6 g
• Fat – 24.7 g
• Carbohydrates – 2 g

2. Ventricles

Ingredients:

• Ventricles – 500 g
• Cream cheese – 100 g

Nutritional value (per 100 g):

• Caloric value – 131 kcal
• Proteins – 16.2 g
• Fat – 6.8 g
• Carbohydrates – 1 g

Example of a keto diet menu with five meals a day

This menu option is great for athletes and fitness people who use the keto diet to improve their appearance, by getting rid of excess weight.You should not regard it as an indispensable rule of the keto diet, which in no case should be violated. Rather, this is a recommendation for calculation: now you know in general terms how many proteins, calories and fats you need, you can choose the products yourself.

Breakfast:

1. Scrambled eggs (3 eggs). Caloric content – 264 kcal.
2. Protein shake (one serving 30 grams). Calorie content – 121 kcal.
3. Cheese (30 grams). Calorie content – 109 kcal.

Lunch:

1. Chicken breast (170 grams). Caloric content – 276 kcal.
2. Cheese (30 grams). Calorie content – 109 kcal.

Snack:

1. Protein shake (one serving 30 grams). Calorie content – 121 kcal.
2. Almonds (30 grams). Caloric content – 134 kcal.

Dinner:

1. Salmon (130 grams). Caloric content – 256 kcal.
2. Salad (30 grams).

Second supper:

1. Low-fat cottage cheese (100 grams). Calorie content – 109 kcal.
2. Casein Protein (one serving 30 grams). Caloric content – 107 kcal.

Pros of the keto diet

The main plus of the keto diet is, of course, a fairly rapid loss of subcutaneous adipose tissue. This is especially important for athletes, because with many other diets, part of the muscle mass evaporates along with fat.With the loss of muscle mass, the body’s metabolic rate slows down. In a study of the effects of the ketone diet on HIIT athletes, there was an improvement in athletic performance and body composition.

The ketogenic diet is also suitable for people who do not exercise. The keto diet doesn’t make people starve, it doesn’t take away calories from them. Roughly speaking, we simply compensate for the decrease in the amount of carbohydrates at the expense of proteins and fats. Of course, this does not mean that by drastically reducing the intake of carbohydrates, you can overeat fatty and protein foods.Calorie content must be kept within normal limits.

Another undoubted plus of the keto diet is appetite control. Many people who have been on one or another diet know that the strongest appetite comes just during the diet. The keto diet eliminates hunger. This is due to the fact that with it the level of insulin in the blood is low, namely, insulin is responsible for the appearance of a feeling of hunger. Fatty and protein foods, which are saturated with the keto diet, allow a person not to experience a brutal appetite and, at the same time, lose weight.

Often after the end of the diet, people complain that the weight has returned very quickly. The fact is that most diets for the body are like a roller coaster – constant stress. When there are few nutrients, metabolic processes slow down, when there are many, the body cannot cope with processing, and utilizes the excess into fat reserves. The keto diet eliminates this effect, since the person does not starve.

Cons

Given that the keto diet focuses on fatty and protein foods, digestive disorders are not excluded – heaviness in the stomach, bloating, constipation.This is because there is little or no fiber in the diet, found in breads, potatoes, fruits and vegetables. To avoid digestive problems, some vegetables and fruits should be consumed in minimal quantities. For example, apples, cabbage, sour grapes are suitable.

Another disadvantage of the keto diet is the unpredictability of glucose deficiency. It is not known how your body will behave if you deprive it of such an important energy resource.

It will take time for the body to rebuild the body to ketone bodies.As a rule, in the first week, a person feels unwell, dizziness and general weakness.