What is the ketogenic diet. How does the keto diet work. What are the potential benefits of a keto diet. What are the risks associated with following a ketogenic diet. Who should avoid trying the keto diet. How does the keto diet compare to other low-carb diets. What foods are allowed on a ketogenic diet.

Understanding the Basics of the Ketogenic Diet

The ketogenic diet, often referred to as the “keto diet,” has gained significant attention in recent years as a potential weight loss solution. However, it’s crucial to understand that this eating plan is fundamentally a medical diet with serious implications and risks.

At its core, the ketogenic diet is a high-fat, low-carbohydrate eating plan that aims to force the body into a state of ketosis. In this metabolic state, the body burns fat for fuel instead of carbohydrates. While this may sound appealing for weight loss, it’s important to note that the diet was originally designed to help reduce the frequency of epileptic seizures in children, not as a weight management tool.

How does the ketogenic diet differ from other low-carb diets?

Unlike other popular low-carb diets such as Paleo, South Beach, or Atkins, which typically focus on protein, the ketogenic diet centers around fat consumption. In fact, fat can account for up to 90% of daily caloric intake on a true ketogenic diet. This stark difference sets it apart from other eating plans and requires careful consideration before implementation.

The Science Behind Ketosis: How the Keto Diet Works

To understand the ketogenic diet, it’s essential to grasp the concept of ketosis. When deprived of carbohydrates, the body’s primary source of energy, it must find an alternative fuel source. This is where ketone bodies come into play.

What are ketone bodies and how are they produced?

Ketone bodies are a type of fuel produced by the liver from stored fat. Under normal circumstances, the body relies on glucose from carbohydrates for energy. However, when carbohydrate intake is severely restricted, the body is forced to break down fat for fuel, resulting in the production of ketones.

Achieving and maintaining a state of ketosis is not a simple task. It typically requires:

• Limiting carbohydrate intake to fewer than 20 to 50 grams per day
• Several days of strict adherence to reach ketosis
• Careful monitoring of protein intake, as excess protein can interfere with ketosis

Navigating the Ketogenic Diet: What to Eat and What to Avoid

Following a ketogenic diet requires a significant shift in eating habits. The high fat requirement means that followers must incorporate fat into every meal. In a typical 2,000-calorie ketogenic diet, the macronutrient breakdown might look like this:

• 165 grams of fat
• 40 grams of carbohydrates
• 75 grams of protein

However, it’s important to note that these ratios can vary depending on individual needs and goals.

Which fats are allowed on the ketogenic diet?

While the ketogenic diet allows for both unsaturated and saturated fats, it’s crucial to make informed choices. Some healthy unsaturated fat sources include:

• Nuts (almonds, walnuts)
• Seeds
• Avocados
• Tofu
• Olive oil

However, the diet also encourages high consumption of saturated fats from sources such as:

• Palm oil
• Coconut oil
• Lard
• Butter
• Cocoa butter

How does the ketogenic diet approach protein consumption?

While protein is an essential component of the ketogenic diet, it doesn’t discriminate between lean protein sources and those high in saturated fat. This means that foods like beef, pork, and bacon are often consumed alongside leaner options.

Are fruits and vegetables allowed on the ketogenic diet?

Fruits and vegetables, typically considered healthy staples, are significantly restricted on the ketogenic diet due to their carbohydrate content. However, some low-carb options are permitted:

• Berries (in small portions)
• Leafy greens (kale, Swiss chard, spinach)
• Cauliflower
• Broccoli
• Brussels sprouts
• Asparagus
• Bell peppers
• Onions
• Garlic
• Mushrooms
• Cucumber
• Celery
• Summer squashes

It’s worth noting that even these lower-carb vegetables must be consumed in moderation. For example, a cup of chopped broccoli contains about six grams of carbohydrates.

Potential Risks and Side Effects of the Ketogenic Diet

While the ketogenic diet may offer potential benefits for certain individuals, it’s crucial to be aware of the numerous risks associated with this eating plan. One of the primary concerns is the high intake of saturated fat, which has been linked to heart disease.

How does the ketogenic diet impact heart health?

The ketogenic diet’s high saturated fat content is a significant concern for heart health. Registered dietitian Kathy McManus recommends limiting saturated fat intake to no more than 7% of daily calories due to its association with heart disease. Moreover, the ketogenic diet has been linked to an increase in “bad” LDL cholesterol, further elevating the risk of cardiovascular issues.

What are the other potential risks of following a ketogenic diet?

Beyond heart health concerns, the ketogenic diet poses several other potential risks:

1. Nutrient deficiencies: The restrictive nature of the diet may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
2. Liver problems: The high fat content of the diet may exacerbate existing liver conditions.
3. Kidney stress: The increased protein metabolism may overload the kidneys, particularly concerning given that the current recommended protein intake is 46 grams per day for women and 56 grams for men.
4. Constipation: The lack of fibrous foods like grains and legumes can lead to digestive issues.
5. Cognitive and mood disturbances: The brain relies on glucose from carbohydrates for optimal function. A low-carb diet may result in confusion and irritability.

Given these potential risks, it’s crucial to consult with a doctor and a registered dietitian before attempting a ketogenic diet.

Comparing the Ketogenic Diet to Other Low-Carb Eating Plans

While the ketogenic diet shares some similarities with other popular low-carb diets, such as Atkins or Paleo, it’s important to understand the key differences. These modified versions of a true ketogenic diet may come with similar risks if fat and protein consumption is excessive and carbohydrate intake is severely restricted.

Why do people choose to follow low-carb diets?

The popularity of low-carb diets can be attributed to several factors:

• Widespread availability and exposure
• Anecdotal success stories
• Potential for lower appetite due to slower fat metabolism compared to carbohydrates

However, it’s crucial to note that while these diets may lead to short-term weight loss, their long-term effectiveness and safety remain uncertain. As McManus points out, “eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return.”

Who Should Consider the Ketogenic Diet and Who Should Avoid It?

Given the potential risks and the strict nature of the ketogenic diet, it’s not suitable for everyone. Certain individuals may benefit from this eating plan, while others should avoid it entirely.

Who might benefit from a ketogenic diet?

The ketogenic diet was originally developed to help manage epilepsy in children. It may also be beneficial for individuals with certain neurological disorders or metabolic conditions. However, its use for these purposes should always be under strict medical supervision.

Who should avoid the ketogenic diet?

Several groups of people should avoid or use extreme caution when considering a ketogenic diet:

• Individuals with liver or kidney problems
• People with a history of eating disorders
• Those with type 1 diabetes
• Pregnant or breastfeeding women
• Individuals taking certain medications, particularly for blood pressure or diabetes

It’s crucial to consult with a healthcare professional before starting any new diet, especially one as restrictive as the ketogenic diet.

Implementing the Ketogenic Diet: Tips for Success and Safety

If you’ve consulted with your healthcare provider and decided to try the ketogenic diet, there are several steps you can take to increase your chances of success while minimizing potential risks.

How can you safely transition to a ketogenic diet?

Transitioning to a ketogenic diet should be done gradually to minimize side effects and ensure nutritional adequacy:

1. Start by gradually reducing carbohydrate intake over several weeks
2. Increase healthy fat consumption slowly
3. Stay hydrated and ensure adequate electrolyte intake
4. Monitor your body’s response closely
5. Consider working with a registered dietitian to ensure nutritional needs are met

What are some common mistakes to avoid when following a ketogenic diet?

To maximize the potential benefits and minimize risks, avoid these common pitfalls:

• Neglecting vegetable intake
• Consuming too much protein
• Not drinking enough water
• Failing to supplement with necessary vitamins and minerals
• Ignoring the quality of fats consumed

Remember, the ketogenic diet is a medical diet with potential risks. It’s crucial to approach it with caution and under professional guidance.

Should you try the keto diet?

It’s advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks.

In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or “keto” diets.

But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it’s not the type of diet to try as an experiment.

“The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe,” warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.

How does the keto diet work?

Here are the basics of keto: The diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky:

• It requires that you deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day (keep in mind that a medium-sized banana has about 27 grams of carbs).
• It typically takes a few days to reach a state of ketosis.
• Eating too much protein can interfere with ketosis.

What do you eat?

Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Some healthy unsaturated fats are allowed on the keto diet — like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.

Protein is part of the keto diet, but it doesn’t typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.

What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.

Keto diet risks

A ketogenic diet has numerous risks. Top of the list: it’s high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in “bad” LDL cholesterol, which is also linked to heart disease.

Other potential keto risks include these:

Nutrient deficiency. “If you’re not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C,” McManus says.

Liver problems. With so much fat to metabolize, the diet could make any existing liver conditions worse.

Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).

Constipation. The keto diet is low in fibrous foods like grains and legumes.

Fuzzy thinking and mood swings. “The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability,” McManus says.

Those risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.

What about the other diets?

The popular low-carb diets (such as Atkins or Paleo) modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? “They’re everywhere, and people hear anecdotally that they work,” McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. “But again, we don’t know about the long term,” she says. “And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return.”

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The Keto Diet Is Popular, but Is It Good for You?

“The greatest risk, however, of the ketogenic diet may be the one most overlooked: the opportunity cost of not eating high-fiber, unrefined carbohydrates,” the authors wrote. “Whole grains, fruits and legumes are some of the most health-promoting foods on the planet. They are not responsible for the epidemics of Type 2 diabetes or obesity, and their avoidance may do harm.”

Dr. Shivam Joshi, a co-author of the piece, said it generated a flood of emails from people across the globe. Some expressed praise and support, while others offered condemnation, a sign of just how polarizing the diet can be, said Dr. Joshi, an attending physician at NYC Health + Hospitals/Bellevue and a clinical assistant professor at New York University medical school.

“It’s a hot-button issue, and this paper struck a chord,” he added.

While the ketogenic diet can seem like the latest in an endless stream of fad diets, it has a long history of therapeutic uses. Diabetics routinely practiced carb restriction before the discovery of insulin in the 1920s, and doctors at Johns Hopkins and other hospitals have used the diet for almost a century to reduce seizures in patients with epilepsy.

One of the benefits of carb restriction is that blood sugar levels remain stable after a meal, resulting in lower levels of insulin, a hormone that causes weight gain, said Dr. David Ludwig, an endocrinologist at Harvard Medical School and the author of a best-selling book on low-carb diets.

“Insulin is like a Miracle-Gro for fat cells,” he said. “By lowering insulin levels, fewer calories from the meal may get stored in fat cells, leaving more to fuel metabolism and feed the brain. As a result, you may feel fuller longer after eating.”

In a series of studies over the years, Dr. Ludwig has found that low carb diets cause people to burn more calories and lose more weight compared to lower fat diets. According to the carb and insulin theory of obesity, whole grains, starchy vegetables and tropical fruits are more healthful than processed carbs. But they can still cause swings in blood sugar and insulin after a meal, and that can be particularly problematic for people with diabetes, said Dr. Ludwig.

In May, the American Diabetes Association published a consensus statement on nutrition strategies for people with diabetes. It found that a variety of diets rich in unprocessed foods, like the Mediterranean and vegetarian diets, could help people prevent and manage the disease. But it also concluded that reducing overall carb intake “has demonstrated the most evidence” for improving blood sugar control.

What Are the Benefits and Risks of the Keto Diet?

It’s also common for people starting the diet to experience flu-like symptoms, such as headaches and fatigue. This side effect is so common that there’s a name for it: the keto flu. “You shed a ton of water weight at first, which can lead to dehydration,” Nisevich Bede explains. This can worsen the symptoms of the keto flu. To counter it, she recommends staying hydrated and loading up on electrolytes through electrolyte tablets.

Other potential risks include kidney stones, several vitamin and mineral deficiencies, decreased bone mineral density, and gastrointestinal distress. (7) Here’s why: When you’re eliminating certain food groups (like fruits, legumes, and whole grains) and severely limiting others (like many vegetables), it’s not uncommon to experience nutritional deficiencies. A lack of fiber, for instance, can make it more likely you’ll experience constipation.

In order to avoid some of these risks, the diet needs to be well planned to ensure you’re hitting all of your nutritional bases. Unfortunately, a restrictive diet makes this planning a challenge, especially if you’re not working with a registered dietitian who is knowledgeable in keto.

And while some fats can be healthy, there’s a risk that in following a high-fat diet, you’ll increase your intake of unhealthy trans and saturated fats. These “bad” fats are found in things like red meat, poultry skin, cheese, and butter, and can lead to an increase in LDL, or “bad” cholesterol and increased risk of heart disease. (14) This is a controversial issue, as some experts do recommend adopting a low-carbohydrate diet to lower heart disease risk. If you’re at risk or have heart disease, it’s important to speak with your doctor first about your health needs.

Bottom line, the hype around this diet is tempered by the fact that researchers just don’t know about the long-term safety of following a high-fat diet (particularly one that may be high in saturated fat).

The Keto Diet: 7-Day Menu and Comprehensive Food List

The following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people who follow this eating approach.

Avocado Oil

Per 1 tablespoon (tbsp) serving 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits This is a good source of heart-healthy monounsaturated fatty acids.

Canola Oil

Per 1 tbsp serving 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits Research has shown that consumption of canola oil can reduce total and bad cholesterol.

Coconut Oil

Per 1 tbsp serving 116 calories, 0g net carbs, 0g protein, 14g fat

Benefits While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.

MCT Oil

Per 1 tbsp serving 115 calories, 0g net carbs, 0g protein, 14g fat

Butter

Per 1 tbsp serving 100 calories, 0g net carbs, 0g protein, 11g fat

Benefits Though the serving provides 11 g of saturated fat, research has found that butter isn’t a major factor in increasing risk of chronic conditions like heart disease or diabetes.

Cheddar Cheese

Per 1 slice serving 113 calories, 0g net carbs, 7g protein, 9g fat

Benefits Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes.

Heavy Cream

Per 1 tbsp serving 52 calories, 0g net carbs, 0g protein, 5g fat

Benefits This is an easy way to add calories and fat into a ketogenic diet.

Bacon

Per 1 slice serving 43 calories, 0g net carbs, 3g protein, 3g fat

Benefits The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more enticing. Just watch the sodium content, as it can add up quickly.

Chicken Thigh

Per 1 thigh serving 318 calories, 0g net carbs, 32g protein, 20g fat

Benefits Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.

Eggs

Per 1 egg serving 77 calories, 1g net carbs, 6g protein, 5g fat

Benefits Eggs contain the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.

Ground Beef

Per 3-ounce (oz) serving (measured raw) 279 calories, 0g net carbs, 12g protein, 24g fat

Benefits Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep up your energy levels.

New York Strip Steak

Per 3 oz serving 224 calories, 0g net carbs, 22g protein, 14g fat

Benefits You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid function.

Asparagus

Per 1 cup (raw) serving 27 calories, 2g net carbs, 3g protein, 0g fat

Benefits Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.

Avocado

Per ½ avocado serving 160 calories, 2g net carbs, 2g protein, 15g fat

Benefits The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.

What is a Ketogenic Diet?

IMAGES PROVIDED BY:

1) Margouillatphotos / Thinkstock

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apache.org/xalan”>4) vitapix / Thinkstock

5) nensuria / Thinkstock

6) ktsimage / Thinkstock

7) pixologicstudio / Thinkstock

8) Jovanmandic / Thinkstock

9) Jupiterimages / Thinkstock

10 Gwen Shockey / Getty Images
11) Dermnet

12) Pavel1964 / Thinkstock

13) viyadaistock / Thinkstock

14) RapidEye / iStock

SOURCES:

American Diabetes Association: “DKA (Ketoacidosis) & Ketones. ”

Joslin Diabetes Center: “Ketone Testing: What You Need to Know.”

Mayo Clinic: “Polycystic ovary syndrome (PCOS).”

National Institutes of Health: “Danger in the Pipeline for the Ketogenic Diet?” “Ketogenic Diet for Obesity: Friend or Foe?” “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets,” “The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists.”

UCSF Medical Center: “Neurological Disorders.”

Reviewed by Christine

Mikstas, RD, LD on April 21, 2021

What to Eat and Avoid – Diet Doctor

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Drinks

Drink water, coffee, tea, or the occasional glass of wine. For other ideas, choose from these:

Water is the number one option. Have it right out of the tap or add flavor with a slice of cucumber or a couple of berries. Drink it over ice or hot with a slice of lemon. Sparkling water and seltzers, with flavor or without, offer even more variety.

Coffee has no carbs. If you must have it sweetened, replace the sugar with a non-caloric sweetener. A small amount of milk or cream can be used. If you need extra calories from fat, stir in butter or coconut oil for “bulletproof coffee”. However, if weight loss stalls, cut back on the cream or fat on your coffee.

Tea – Black, green, Orange Pekoe, mint, or herbal – most teas are carb-free. Skip the sugar, and add a non-caloric sweetener if you need it.

Diet soda is good choice for some, but not for others. You might find diet soda is a helpful way to stop drinking sugary sodas. But some people find that the sweet taste of diet soda makes them hungry and increases cravings for other sugary foods. In that case, you may want to try flavored seltzers or sparkling water instead.

Bone broth is full of nutrients and electrolytes. Sipping a warm mug of broth fills you up and nourishes you at the same time. Homemade bone broth is delicious, but store-bought versions without added sugars or starches are good too.

For more suggestions see our full keto drinks guide >

Alcoholic drinks

Dry wine (red, rosé, and white) and champagne are keto-friendly in limited amounts. Wines that are typically low in carbs are merlot, pinot noir, cabernet, sauvignon blanc, pinot grigio, and chardonnay. Avoid sweet wines, such as moscato, port, ice wine, or dessert wines.

Distilled spirit, such as whisky, tequila, brandy, and vodka, have zero carbs, as long as they aren’t mixed with sweet sodas or juices.

Hard seltzers are a new, ready-to-drink option with just two grams of carbs per can.

Low-carb beer can be a good option. Beer usually has too many carbs for keto, but a few super low-carb beers do exist. If you love beer, it will be worth the effort to search for these. Look for a beer with less than three carbs per serving and limit your consumption.

Keep in mind that the more alcohol you drink, the harder it is to lose weight because your body has to burn off alcohol calories first.

Full keto drinks guide

Leaflet

This leaflet with basic keto advice can be printed for easy reference or given to curious friends.

The Best Fruits on a Keto Diet – Diet Doctor

By , medical review by – Updated September 8, 2021

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

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

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

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What’s your gender?

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

Berries

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

Carbs list

Raspberries: 5 grams of net carbs, 5 grams of fiber, 10 grams of total carbs
Blackberries: 5 grams of net carbs, 6 grams of fiber, 11 grams of total carbs
Strawberries: 6 grams of net carbs, 2 grams of fiber, 8 grams of total carbs
Blueberries: 12 grams of net carbs, 2.5 grams of fiber, 14.5 grams of total carbs

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

Fruits

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

Carbs list

Lemon: 6 grams of net carbs, 3 grams of fiber, 9 grams of total carbs
Coconut: 6 grams of net carbs, 9 grams of fiber, 15 grams of total carbs
Watermelon: 7 grams of net carbs, 0.5 gram of fiber, 7.5 grams of total carbs
Cantaloupe: 7 grams of net carbs, 1 gram of fiber, 8 grams of total carbs
Peach: 8 grams of net carbs, 1.5 grams of fiber, 9.5 grams of total carbs
Clementine: 10 grams of net carbs, 1.5 grams of fiber, 11.5 grams of total carbs
Orange: 9 grams of net carbs, 2. 5 grams of fiber, 11.5 grams of total carbs
Plum: 10 grams of net carbs, 1.5 grams of fiber, 11.5 grams of total carbs
Cherries: 10 grams of net carbs, 1.5 grams of fiber, 11.5 grams of total carbs
Pineapple: 12 grams of net carbs, 1.5 grams of fiber, 13.5 grams of total carbs
Apple: 12 grams of net carbs, 2.5 grams of fiber, 14.5 grams of total carbs
Pear: 12 grams of net carbs, 3 grams of fiber, 15 grams of total carbs
Kiwi: 12 grams of net carbs, 3 grams of fiber, 15 grams of total carbs
Mango: 13 grams of net carbs, 1.5 grams of fiber, 14.5 grams of total carbs
Grapes: 16 grams of net carbs, 1 gram of fiber, 17 grams of total carbs
Banana: 20 grams of net carbs, 2.5 grams of fiber, 22.5 grams of total carbs

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

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

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What’s your main health goal?

Fruit = Nature’s candy

On a keto diet you can have some berries every so often and it won’t likely take you out of ketosis. You might even be able to eat a few cherries or a small plum. Be careful, however. And if in doubt, you may want to measure your ketones to learn how fruit affects you.

Don’t we need to eat fruit to get important vitamins and minerals? No, you can get those same nutrients from vegetables. In fact, some vegetables, like bell peppers and kale, have more vitamin C than any of the citrus fruits — and a lot less carbs and sugar.

What fruits can I eat on a ketogenic diet?

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

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

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

Fruit, then and now

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

What fruits and vegetables looked like before

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

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

Berry recipes

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

90,000 The Keto Diet: Who Is It Right, And Who Better Not Even Starting

In the field of dietetics and proper nutrition, new trends appear almost every year. Such a variety of approaches, menus and rules is caused by the need of people and the request in the spirit of “we are bored to eat well and just lead a healthy lifestyle, we want something new.” This is how we are arranged – we react actively and with interest to everything new. And if there is still a hint of a “magic pill” in it, you will definitely want to try it.

In fact, being overly curious and experimenting is not always a good thing.It is because of the desire to be in the mainstream, because of the “hype” that nutritional plans and protocols that were used only for the treatment of autoimmune diseases and serious disorders in the body went beyond the limits of medical institutions. The same keto diet is far from being for everyone and can lead to irreversible damage and severe symptoms.

Many people proudly say that their bodies are in ketosis. But do they understand exactly what it is about? Ketone bodies are acetone. The presence of ketone bodies in urine is a pathology.But let’s talk about everything in order.

What is the keto diet

The Ketogenic diet is a diet high in fat and low in carbohydrates to increase blood ketone bodies. It was created for the treatment of epilepsy and has been shown to be effective in reducing epileptic seizures in children. Adult studies have not even been conducted.

How this diet works: the body loses glucose, the brain stops using it as a source of nutrition, and somehow needs to function.Here fats are saved – the liver converts fat into fatty acids and ketone bodies, and the brain uses them instead of glucose. This condition is called ketosis. In fact, this is carbohydrate starvation, and the body is forced to adapt, survive and use fat to form ketone bodies.

As a result, the balance in the body is disturbed, and negative sensations and symptoms often outweigh the possible benefits.

Who can benefit from the keto diet

Prerequisites for adherence to the keto diet – diabetes mellitus (but only after an in-person consultation with a doctor), neurological and oncological diseases.This diet will keep your insulin levels low. Big “but”: with the above diseases, such a diet is introduced, as a rule, in a hospital and under the strict supervision of doctors. The effectiveness of the diet has not yet been proven, research continues, but there are positive results.

If you are on a keto diet, it is important to balance your diet and choose the right fats, medium chain fatty acids.

Who does not fit the keto diet

Below is a list of conditions in which the keto diet is contraindicated.

• Liver disease, fatty liver and cirrhosis.
• Gilbert’s Syndrome
• The period of pregnancy and breastfeeding.
• Diseases of the thyroid gland.
• Weight deficit and asthenic physique.
• Reduced pressure.
• After a heart attack.
• Cholelithiasis or absence of the gallbladder.
• Kidney stones.
• Gout and joint diseases.
• Acute period of any disease.
• Any type of eating disorder.
• Panic attacks and increased anxiety.
• Amenorrhea, menstrual problems.

Following a keto diet simply for weight loss is not effective and results are often achieved through water loss rather than fat loss. At the same time, in the process of such a diet, constipation (constipation) often begins and there are risks of dehydration, since it is quite difficult to correctly formulate it without the help and supervision of specialists.

Are there any advantages to the keto diet

Yes, the ketogenic diet has advantages.Research and publications that support benefits also exist. But, when you study them, note: in trials, this diet has always been under daily medical supervision. A recent study showed that this diet was effective for sepsis (blood poisoning), but the food was administered to patients through a tube under the strict supervision of doctors (articles and research results can be found on the PubMed website).

Thinking about the need to follow any diet for weight loss, keep in mind: first of all, it is not dietary restrictions that are important, but a healthy lifestyle, a regimen, and the search for an instant effect is not the best idea.

90,000 harm and dangers of a low-carb, high-fat diet

“The harm and dangers of the keto diet” has recently become a favorite topic of doctors of various specialties. Here are some of the dire consequences of fat consumption (spoiler alert: pharmaceutical companies will have a drop in revenues).

While in Sweden the keto diet is recognized at the state level as an effective way to combat obesity, Canadian doctors are making petitions, demanding to revise dietary guidelines, our experts are happy to say that the keto diet leads to diabetes and that “treating obesity with fat is like treating alcoholics vodka ”.Let’s try to figure out what’s wrong.

Keto diet – what kind of animal is it and why is everyone so afraid of it?

The keto diet, or ketogenic diet, is a healthy eating system that is both evolutionarily and scientifically grounded. The main source of energy on the keto diet is not glucose, but ketones, which the body begins to produce when carbohydrates are reduced to 10-25 g per day. Ketones are made from fats – both those that a person eats and his own. Since about the middle of the 20th century, fathobia has seized the civilized world.In the USA – because of the work of Ansel Keyes, and in the Soviet Union – thanks to the efforts of Anastas Mikoyan and Manuil Pevzner.

Why is the keto diet considered dangerous?

Let’s analyze the main claims of opponents of the keto diet.

A keto diet eats a lot of animal fats

Eating saturated (animal) fat has long been thought to lead to heart disease. However, it is now known that the diet-heart hypothesis is not true. Large long-term quality studies (for example, here is one of them), which investigated how the consumption of saturated fats, cholesterol-rich foods affects the heart and health in general, show: they do not affect in any way or even have a good effect.

Meat eaten on a keto diet

And it, as you know, is corpse meat, contains hormones and causes putrefaction in the intestines (no).

There are different options for the keto diet. The carnivore diet, or the carnivore diet, is also a ketogenic type of food, only animal products are eaten on it. That being said, you can stick to a keto diet even as a vegetarian. There are even examples of keto menus for vegans (we made a lean menu for Lent).

But, most importantly, the harm and benefit of meat-eating is determined primarily by the quality of the products.Research on the dangers of eating regular meat refers to processed foods (sausages, sausages, burger patties) that contain sugar and trans fats, not steak with rosemary. And participants in such works use them with cola and a bun with sesame seeds, and not with a green salad.

Carbohydrate-free food is only safe as a temporary strategy

Most often people turn to the keto diet in the hope of losing weight. But then the question arises, is the keto diet really effective and safe for weight loss? After all, the brain needs carbohydrates, it is common knowledge!

The brain needs energy, including some carbohydrates. But the keto diet is not a carbohydrate-free diet. Carbohydrates are found in meat and eggs, in greens, which are usually eaten on a keto diet without restrictions. Cream and other fatty milk also contain carbohydrates.

And the body’s needs for incoming carbohydrates are much lower than commonly believed.

Contraindications for the keto diet

It turns out that the keto diet is suitable for everyone? Found your perfect eating style? Unfortunately no. With polymorphism of some genes, keto is contraindicated, but these diseases are diagnosed in childhood, and you would know about them if this is your case.With diseases of the gastrointestinal tract in the stage of exacerbation and Gilbert’s syndrome, keto can harm health. But there are many more people who can benefit from the keto diet.

Who is the keto diet for?

Studies show that the keto diet helps with diabetes, obesity, PCOS, psoriasis, candida, cancer, neurological diseases, NAFLD, depression, acne, PMS, migraines.

Healthy people on a keto diet notice an improvement in cognitive functions, a burst of energy. The worst effects of the keto diet are health and productivity gains.Creepy, huh?

Why is the keto diet dangerous?

The unpleasant feeling of having to admit mistakes

South African Keto Diet Evangelist Professor Tim Noakes explains in many interviews how difficult it can be to admit that you were wrong. He himself not only openly says that he was wrong when he gave advice on nutrition, he apologizes to his patients and readers for misleading them for many years.

Our experts prefer to close their eyes to new data and even persist in their delusions, talking about the benefits of dryers rich in manganese and B vitamins.

Stereotyping Resolution

When forced to change eating habits and the general picture of the world, a lot of questions arise. Fry in ghee? Cholesterol! What about “is the keto diet really effective for losing weight safely”? How many eggs can you eat per day? Why can’t you eat fruit?

There are so many things to rethink! To re-learn the seemingly elementary – how to eat. Change is always difficult.

Condemnation and misunderstanding of loved ones

Let’s be honest: all ketogenic women are faced with the need to make excuses for their type of diet.There will definitely be a person in the environment who will repeat the outdated myths that saturated fats are dangerous for the liver, that cholesterol consumption leads to heart problems. They will regard any of your discomfort as a clear confirmation of their words. They will be happy to take advantage of your momentary doubt and put “Kiev cake” on their plate.

Many people choose the ketogenic diet because of health problems, and not getting the support of loved ones along the way is very disappointing.

Keto: harm to the wallet

Low-carb opponents like to say that keto is expensive.Of course! Our fat lifestyle costs them a pretty penny.

If everyone begins to lose weight on their own on pork belly and heavy cream, without manic calculations and hunger, then who will nutritionists expect KBZHU and talk about the importance of snacks?

What do manufacturers of “healthy” low fat cottage cheese, fructose gingerbread and maltitol chocolate do if everyone starts eating healthy, normal-fat whole foods? What to do with all those snack bars? Flakes and yoghurts for weight loss?

And what about statin manufacturers? Slimming drugs? Food fat blockers? Fitness trainers who are just as supervisors making fat lazy butts wiggle? What can stomach surgeons do? Maybe you can also tell me to stop believing in slags and refer the money to detox specialists?

Solid harm!

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ready meals with free delivery in Moscow

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, which are transported to the brain and used as an energy source instead of glucose. As a result, we begin to use fat to feel good, and a calorie deficit encourages the use of fat that is already in the body as a source of energy.

As a result, the sides and the hated roller in the navel area melt.
The ketogenic diet is used by athletes involved in a variety of endurance sports.Diet allows the body to efficiently burn fat as an energy source and thus helps to conserve glycogen stores during prolonged exercise.

We offer you an adapted low-carb ready-made keto diet. In our Keto diets, unlike the classic Keto diet, we use roots, fruits and berries. At the same time, your process of entering ketogenesis will be much easier in terms of well-being. Nevertheless, carbohydrates in the diet are not more than 10%. When choosing a keto diet, remember that you cannot deviate from the chosen type of food. And, given that we do not have a menu on Sunday, on this day you will have to cook yourself, observing all the fundamental principles of keto nutrition.

We present you the programs:
KETO 1200 (1000-1200 kcal),
KETO 1600 (1400-1600 kcal),
KETO 2000 (1700-2000 kcal)
with the following balance: Proteins 25% , Fats 65% , Carbohydrates 10% .

You can order a trial diet for 2 days, 6 days or 24 days. When ordering for 24 days, there is a freeze – you can suspend the delivery and then resume it with a simple phone call.

Meal order:

• Breakfast
• Lunch
• Dinner
• Dinner

When ordering, we advise you to consult with your doctor or study the issue a little more than fast Internet surfing allows.

ru] Keto diet: benefits and harms, a list of products [: uk] Keto diet: benefits and harms, a list of products [:]

 What methods can not be invented to achieve ideal parameters and a slim figure! Today we offer you to get acquainted with the keto diet, fans of which are Halle Berry, Vanessa Hudgens, Alicia Vikander, Kourtney Kardashian and others. 

In pursuit of a beautiful figure, the fair sex is ready to make any sacrifices. After all, reducing and maintaining weight is really a super task that only those who are genetically predisposed to harmony can do. Therefore, many simply “do not climb out” of the gym and constantly “sit” on diets. We have already written about many of them, ranging from extreme diets to proper nutrition.

But the modern fitness world does not stand still. More and more ways to achieve ideal proportions are constantly appearing.For example, the ketogenic diet is very popular today. It can be called another fashion trend. It differs from all others in that the emphasis is on foods that are high in fat and lower in protein and carbohydrates. This means your diet should include high-fat avocados, fish and seafood, eggs, nuts, and high-fat dairy products.

What is the keto diet and is it really that effective? Let’s figure it out together!

What is the keto diet?

The ketogenic diet is about reducing your carbohydrate intake. But our body is designed in such a way that it receives the main energy for its work from carbohydrates – glucose, which is not very good. Another source of energy is the breakdown of fats, or rather the so-called ketone bodies, which begin to be used only in the case of a decrease in blood glucose. Therefore, in order to start such an energy exchange, the amount of carbohydrates in the diet is reduced to a minimum, and the amount of healthy fats rises to a maximum (the body is in a state of ketosis).And although you can find information on the Internet that with this nutritional system, muscle mass is preserved, and the skin remains elastic after losing weight, our expert nutritionist and founder of the BODY school of healthy nutrition, Sofia Rozhko, says that weight loss is primarily due to loss of muscle mass, not fat.
.

The ketogenic diet is a way of eating fat (about 80%), protein (about 15%) and carbohydrates (about 5%). When a person eats in this way, they enter the body into a state of ketosis, which means that instead of burning energy, fat is being burned,

, says Abby Langer, a nutritionist in Toronto.

And now, in a nutshell, we will explain to you what ketosis is.

Ketosis is a state of the body when ketone bodies or ketones become the main source of energy.

Read also: THE RIGHT CHOICE: HOW TO UNDERSTAND WHICH DIET IS SUITABLE FOR YOU AND WILL BE EFFECTIVE

How does this diet work?

According to Langer, it’s all about low carb intake. Carbohydrates are the main source of energy for the body, and when their level in the body drops, the active processing of fats begins.The liver begins to produce ketones, which are a byproduct of fat metabolism. The body then uses these ketones for fuel.

Types of the keto diet

The most common type of keto diet is standard . It consists in the use of healthy fats (70-80%), protein (20-25%) and carbohydrates (5-10%). This type of diet is ideal for lovers of outdoor activities, fitness.

There is also the Cyclic Keto Diet, which is less strict with carbohydrates. So, after five ketogenic days, there are two high-carb days. On these days of “carbohydrate loading” you replenish your glycogen stores (400 – 500 g of carbohydrates can be used). Suitable for athletes.

And another keto diet option is Target , a kind of compromise between classic and cyclical ketogenic diets. People who adhere to this type consume more carbs 60-90 minutes before starting a workout. This allows you to replenish glycogen stores so as not to bring yourself to depletion, and at the same time not to get out of ketosis.

Pros and cons of the keto diet

Despite the hype, nutritionists do not consider the keto diet as a way to lose weight. They claim that it is only good for health.

Of course, you can lose weight in just a few days of the ketogenic diet. But the number of side effects like constipation, nausea, vomiting, kidney stones, and changes in blood lipids make this diet dangerous. And that’s not it. For example, you need to remember that restricting carbohydrates has a bad effect on mental and physical abilities, reducing activity and concentration. This is especially acutely felt by people engaged in creative or mental activities. This period is often accompanied by increased fatigue, drowsiness and mild apathy.

It is important to note that in the first week, many who are on a keto diet may be worried about the so-called ketosis flu. The temperature may rise, a feeling of chills or heat may appear. At this time, you need to drink more water, vitamins and be under constant medical supervision to control the transition period. By the way, at first, you still need to constantly (3-5 times a day) measure the level of ketones and glucose in the blood (there are special test strips for this) in order to adjust the diet.

However, after overcoming the stage of adaptation to the diet, you will feel that general health and emotional mood improve, a sea of ​​energy appears, the brain begins to work at the speed of light, the ability to work increases, and concentration of attention increases. But most importantly, you will get rid of the addiction to sweets.

Read also: HOW I HAVE NOT EATED SWEET AND HAVE LOST IN HALF YEAR

If you stick to a low-carb lifestyle, that is, do not eat sugar, starchy foods and potatoes, then you can see benefits such as weight loss and reduced risk of heart diseases and diabetes mellitus of the second type.

There is also some early research in this area indicating that the ketogenic diet may be an effective form of therapy for some patients suffering from cancer (since cancer cells require a constant supply of carbohydrates), as well as patients with neurological disorders ranging from persistent headaches and to more serious conditions such as Parkinson’s and Alzheimer’s. But there is a contradiction in this issue as well.A new study , , which was conducted on cultured breast cancer cells, showed that an increase in ketone bodies promoted the progression of tumor growth and active metastasis.

Doctors have also found that in ketosis, the frequency and intensity of epileptic seizures is significantly reduced, in some cases even by 50%.

On average, they “sit” on a keto diet for about three months, because it is very difficult to maintain on it for a long time.In addition, eating foods that are 80 percent fat can tempt people to consume more saturated fat, which is found in foods like bacon or cheese.

It is also limited in terms of variety. It eliminates most fruits, starchy vegetables, legumes, and grains — all healthy foods that contain vitamins and minerals. If you like fruits and vegetables, you will have to be content with nuts only,

– says the nutritionist.

Read also: HOW TO LOSE FAST: ATKINS ‘DIET

Contraindications for the keto diet

The keto diet is contraindicated:

• pregnant
• people with insulin resistance 9 people with diabetes
• people with
• people with pancreatitis and liver failure
• people with disorders of fat metabolism

It is especially dangerous for those who have problems with the hormone prolactin. Due to the lack of carbohydrates in the diet, the synthesis of sex hormones in women – estrogen and progesterone – can be disrupted.

What can you eat while on a keto diet?

Fitness instructors assure you that in a week you will be able to see the first results of a ketogenic diet. You just need to adhere to a special diet, as saturated as possible with fats and protein.

To begin with, this diet is limited in terms of variety. It eliminates most fruits, starchy vegetables, legumes, and grains — all healthy foods that contain vitamins and minerals.If you love vegetables and fruits, then you will have to be content with only nuts.

Read also: DIET FOR PROBLEM SKIN: MENU PER WEEK

The main advantage of such a diet is that the lost weight will not return, since there is no sharp change in nutrition and artificial reduction of calories. However, due to the greater amount of protein and fat in the diet, it takes a little kilograms per week.

It is recommended to limit your carbohydrate intake to no more than 50 grams per day.The less carbohydrates in the food, the more effective the diet is. High-calorie foods are satiating and help to avoid breakdowns. There is no severe hunger, since there are no sharp surges in blood sugar.

The last meal should be 2-3 hours before bedtime.

List of foods that can be eaten on a ketogenic diet:

• Healthy fats: nuts, seeds, olive and avocado oil, ghee, coconut fat, cream, avocado, fish, seafood, organic lard (grown without hormones and antibiotics).
• Carbohydrates: greens and leafy vegetables, cucumbers, zucchini, berries growing on bushes: raspberries, blueberries, gooseberries, currants in small quantities.
• Proteins: chicken and beef meat, nuts, seeds, fish, eggs (chicken and quail), mushrooms.

What not to eat while on a keto diet?

• sugar;
• fruits and dried fruits;
• processed meat products: sausages, sausages, wieners;
• semi-finished products;
• flour;
• any sweets;
• Vegetables with a high starch content: potatoes, corn, beets;
• alcohol.

Commentary from nutritionist Sofia Rozhko:

Many people call keto a novelty in the world of dietetics, but in fact it is a slightly modified Atkins diet, which gained worldwide fame back in the 70s. Its original mission is not at all related to losing weight, rather, it is an opportunity to improve health.

I also disagree with the fact that the keto diet contributes to the rapid loss of the hated pounds. It is a myth! The body has enough glycogen reserves for 48 hours.And the effect of the diet begins after 48 hours.

Another myth is that the keto eating system helps you get rid of sugar cravings. I disagree: this will last exactly until you eat the first candy.

Important to remember: Any diet should be discussed with your doctor. And, of course, it is important not to forget about sports and the body’s drinking balance.

Author: Lena Khudenko

Bombbar Product Guide: Keto Line

Keto advocates focus on healthy fats in their diets and cut carbs to a minimum. Simply put, keto food is a low-carb diet. When carbohydrates are low, the body begins to produce energy from fats. This process is called ketosis. Hence the name of the keto diet.

The keto line Bombbar was developed according to the principle of such nutrition. We released it in three flavors: coconut, vanilla and chocolate. Each serving contains 14 grams of fat and 4 grams of carbohydrates. The bars are made from almonds. This helps us maintain a high level of fat in our snacks, as required by a keto diet.And almonds also make bars look like halva.

This snack not only satiates well, but also helps to take care of your health. We add dietary fiber to the composition. This ingredient regulates the stomach or improves peristalsis.

Almond plant antioxidants, keto bar bases, improve sleep. But the main benefit of a nut is, of course, in nutrients. Almonds are rich in iron, potassium, magnesium, phosphorus and B vitamins. When consumed adequately, these components improve skin condition, accelerate hair growth, support the nervous system and the brain.

Keto line, as always in Bombbar, is suitable for children, pregnant and lactating women.

Three reasons to try a keto snack:

• you love everything new;

• do you like nuts;

• you are on a keto diet.

If you are going to buy keto bars, do not forget about the code b15 . He will give you a 15% discount on all products.

90,000 Anti-inflammatory effect of the keto diet or the life of the body on ketone bodies

Dietetics

Konstantin Krivoshonok:

We are on the Media Doctor channel, Krivoshonok is with you.

We have an interesting guest today, Anastasia Begunova. Today we will talk about interesting modern technologies, including the keto diet: do’s and don’ts. In general, does the keto diet help to work with inflammation, infectious conditions?

Nastya, tell us a little about yourself, please.

Anastasia Begunova:

I am proud to be a member of the Association of Preventive and Anti-Aging Medicine Physicians. Sometimes they call me a nutritionist, I am also a clinical psychologist and my specialty is closest of all, from the American if you translate – endocrinologist.Last year I graduated from the Institute of Functional Medicine, this is an additional education for doctors, which lasts about 2 years in America. There are both full-time and distance learning online.

Konstantin Krivoshonok:

Let’s be closer to the people. Tell me, from your point of view, the educational system in America and in Russia is different, what do you see the pros and cons?

Anastasia Begunova:

If we talk about additional education, which is also well developed in our country now, and, among other things, I am related to the same structure in Moscow, it is close.We have a lot of state universities have already switched to an online platform where you can submit assignments. But Americans have always been famous for their practice. Number one is practice; right there practice, right there communication with practicing doctors and luminaries. We also have an Institute of Preventive Medicine, in which I am a member, this is the main hangout, communication with practicing doctors, if someone wants to hear more the opinion of practicing doctors, they have to go there. There are no more such analogs. There are many such institutes in America, where the luminaries who have achieved a lot, doctors, not just theorists from the laboratory, create such associations and teach.I do not know of any other organizations in our country besides PreventAge.

Konstantin Krivoshonok:

The other day, getting ready for the broadcast, I came across one very interesting study, I will read it. Incidentally, it was published in Nature Communications. In this new study, Dr. Raymond Swans or Swenson, professor of neurology at the University of California San Francisco, teamed up with colleagues to recreate the keto effects using a molecule called 2-digilli, 2-deoxyglucose.A molecule that stopped glucose metabolism, creating a ketogenic state in rodents. As a result, the effect of reducing inflammation was found, which is very interesting. In general, we need to deal with glucose, today we are on the air to explain to the people what glucose is and how it affects metabolism. But the conclusions are actually very interesting, because this effect can be applied to other states as well. Now in America, including, additional research is being carried out on how it can be used, not only for diabetes, brain inflammation, but also in other conditions.

So let’s get down to ketogenic nutrition. I, as a doctor, I can say, of course, we have both therapeutic forms of nutrition and restrictive forms of nutrition. Please tell me, what form do you refer to ketogenic nutrition more? Healthy lifestyle?

Anastasia Begunova:

Lifestyle. Lifetime, yes. The healthiest way of life, I think.

Konstantin Krivoshonok:

In a nutshell, what principles is it based on, how is it built?

Anastasia Begunova:

The main principle is ketosis, what we go to, to this way of life, arises.How does ketosis occur? Limiting carbohydrates. I’ll say simply: if you leave 10-15 g of carbohydrates per day in your diet, you gradually, in 2-3 days, 4-5, enter ketosis. This is, first of all, limiting carbohydrates. We also try to keep proteins on the menu reasonably, it is 1 g per kilogram, to be more precise. Everything else is fat. I recommend to my patients at least 100 grams of fat per day. This is necessary in order for the body to feel full, satisfied, full of energy, and so on. Deficiency does not lead to anything good sooner or later, the body enters the hunger strike from a negative point of view.He tries to save energy, resources, mental activity, he saves on everything that can be saved on. A hunger strike always has such disadvantages, you yourself know everything – it starts to freeze, because there is not enough “stove”. There is nothing to drown with. Therefore, there should be enough fat, from 100 grams, to be more precise. 10-15 grams of carbohydrates, proteins – 1 gram per kilogram, and fat – as much as you want.

Konstantin Krivoshonok:

What is the effect of this combination? Do I understand correctly that this is different from the Atkinson diet?

Anastasia Begunova:

In Atkinson, in the first place is the use of proteins, and in the Kremlin diet, and Dukan too.But we try to limit squirrels, as they leave behind a lot of garbage, to be honest, for an adult to build, as such, nothing special, his own muscular skeleton. If you are not a jock, you probably shouldn’t eat a lot of proteins anymore, there are a lot of research questions for them, intestinal cancer provocations, and so on. Red meat, I also do not recommend leaning too much, even on red meat, offal.

Konstantin Krivoshonok:

Good. Please tell me, if you outline the circle of patients or persons who can use this form of nutrition, how would you classify them? Let’s say athletes, mothers, someone else.Who is the keto diet for?

Anastasia Begunova:

Regarding mom, I think it would be appropriate to say. I am now pregnant and I am fully experiencing the keto diet myself. I want to prove by this the absolute safety of finding ketone bodies in your urine, something that everyone is trying to keep track of all the time. But I will first come back to the question. Ketoacidosis – yes, there is a frightening condition that, in fact, frighten pregnant women.

What is the difference between ketosis and ketoacidosis? Ketoacidosis is when you have both high blood sugar and ketone bodies in your urine, causing a pathological condition.Glucose is not absorbed due to insulin resistance and the body produces ketone bodies, since it is, in fact, on a hunger strike. But at the same time, sugar is high, this is a pathology. On the keto diet and on the keto lifestyle, our sugar is so “baby” that it triggers an anti-inflammatory process. Sugar in region 4 is always for everyone.

Konstantin Krivoshonok:

And what about triglycerides, cholesterol? How does it affect?

Anastasia Begunova:

Triglycerides, of course, are close to zero on such a diet, since this is a consequence of the consumption of carbohydrates, cholesterol is restored.I have a lot of patients with really off-scale total cholesterol, low, very low density lipoprotein, because people, as usual, go to the doctor when everything is already very bad. The body needs a year to restructure, if your total cholesterol is in the region of 10-11, there are such. If someone has it 6, slightly raised according to our standards, I certainly don’t think so, it doesn’t matter. Gradually, low-density lipoproteins go away, high-density lipoproteins grows a little until a certain point, because I try to make patients a lot of Omega 3 from food, not supplements, but from food I make up such a diet, and so on.That is, even on butter, on ghee, high-density lipoproteins grow very well, while low-density lipoproteins are reduced. Cheese also works well for this, but it takes time. Since these are not chemical preparations, everything is gradually leveled out here, but it does not grow in any way. Total cholesterol for the first month – maybe two, a little, but insignificantly, 0.5 it all goes away quickly. The Swedes, just Sweden and Denmark, raised the total cholesterol norm to 8.

Konstantin Krivoshonok:

By the way, what is the norm in America?

Anastasia Begunova:

I think the same as ours, because statins are sold the most, $ 30 billion.The market for statins is the largest in America, and in order to prescribe them, you only need one indicator for a doctor – high cholesterol. For this, it is desirable to have a small amount of cholesterol, in order to prescribe more often in connection with high cholesterol. We need to look not at total cholesterol, but at low density, very low density, everyone already knows this.

What is important is not the total cholesterol in the blood, but the content of low density cholesterol.

Konstantin Krivoshonok:

You have just told more about biochemistry.We have these forms of restrictive eating or restrictive diets, veganism, vegetarianism. Let’s say there is a certain population group that tries to eat less sugar. There are those who are intolerant to milk sugar, lactose. There are those who use the Mediterranean diet, more fish. There are a lot of these forms. Who is the keto diet for?

Anastasia Begunova:

For pregnant women. For those to whom restrictors always write the most – pregnant women and children. I have a seven-year-old daughter, very often chum salmon happens, sometimes I allow a little more, because she has no health problems.Probably, in children, Omega-3 is most consumed by the brain, so that brain cells are built. This very diet allows you not to take dietary supplements, Omega-3, but to get them, you just need to eat a certain amount of food to get a certain amount of Omega. My patients are getting. I also put vegans on keto, I tell them: that’s it, now you have to eat meat and so on, compromise your religious principles. That is, for everyone. Athletes show colossal steep results, there are already a lot of professional athletes who are so much cooler.They run, accelerate, and do not even realize that something specific is happening to them. Due to the fact that ketone bodies are delivered to the mitochondria much faster, there are fewer free radicals. That is, it affects inflammatory processes.

Konstantin Krivoshonok:

Come on, we have managers who go to work. There is a whole cluster of people – a manager, people of intellectual work. Is this form of nutrition shown to them? If so, what will be the result?

Anastasia Begunova:

Brains, brains.”Soobrazhalovka”, as I call it, works much faster, brains fly. Most importantly, the psychological state becomes stable – as a clinical psychologist, it is important for me, first of all, to stabilize the patient mentally. Anxiety about “three extra pounds” immediately disappears somewhere, any hassle is reduced to “no”. Everything becomes well with a person precisely thanks to nutrition; this is what should happen – a pacifying calmness, a desire to work immediately appears, there is enough energy.

Konstantin Krivoshonok:

If I come to your appointment, when will I reach a state of peace? How many months later?

Anastasia Begunova:

28 hours after starting to follow my recommendations.

Konstantin Krivoshonok:

In 28 hours I will already feel some kind of effect.

Anastasia Begunova:

Not “some”, but very much even.

Konstantin Krivoshonok:

We, of course, have different preventive measures for infectious diseases.For example, to increase the body’s resistance, it is recommended to adhere to certain dietary regimens, exercise, and a healthy lifestyle. Here, as a doctor, I can say that yes, the keto diet is probably good for prevention. But, all the same, with our diet you can both treat and cripple. Are there risks if the person does not violate the food cards prescribed by you?

Anastasia Begunova:

Everyone is addicted to proteins, now this phyto-yash topic is starting to lean on proteins.No. 1 mistake, on the guard of which I stand, no matter how anyone understands me. There is an inflection in the direction of vegetable fats, these are almost always pro-inflammatory fats, especially the favorite sunflower oil. I would go, almost completely from vegetable fats, in general.

Konstantin Krivoshonok:

Then, come on, specifically: I came to the store, there are groceries on the store shelf. What cannot be bought?

Anastasia Begunova:

Now, by the way, everyone loves flaxseed oil – it’s absolutely impossible, it oxidizes colossally quickly.Like, Omega-3 is there. Firstly, it is not bioavailable for humans, and secondly, it oxidizes colossally quickly. They are practically all in transparent bottles, everything is light, not even sunlight, even from a fluorescent lamp.

Konstantin Krivoshonok:

Purely practical advice: buy oil in dark bottles.

Anastasia Begunova:

I do not advise at all, it is of no use to man. A flaxseed, conditionally, should be eaten by a chicken, and we are already eggs, from which we get bioavailable for us Omega-3, you know?

Konstantin Krivoshonok:

What other products do we not buy in the store?

Anastasia Begunova:

We do not buy butter that is soft to the touch, which is in the refrigerator.It should be the harder, the better quality. We probably don’t buy meat anyway, because we try to choose it on the market from trusted people. It is clear, mayonnaise, it is also better to do it yourself. Cool keto product, but made in-house from what we know we put in there. What else? We don’t take fruits there either, because we don’t need them for keto.

Konstantin Krivoshonok:

This is fructose, as I understand it?

Anastasia Begunova:

Yes, fruit is given an exaggerated meaning, absolutely.

Konstantin Krivoshonok:

Okay, what do they eat then?

Anastasia Begunova:

Do they eat? First of all, fats. This time of year, I especially promote bone broth once or twice a day. Faced with the fact that people after 40 have colossal problems with the intestines, what to do with it? Inoculating with bacteria does not work. Bone broth not only gives a blissful feeling of psychological comfort, he ate – as if wrapped in a blanket.Plus, the minerals and vitamins that are in the bones, lemon if added, they still come out better, and the healing of any mucous membranes that you have damaged. These are questions of both gastritis and colitis, on all fronts he works with a bang. But bone kits need to be taken from the market, most likely, the store has stopped selling.

Konstantin Krivoshonok:

That is, every evening we stand and cook broth for ourselves.

Anastasia Begunova:

It can be frozen, it tolerates well.Only in the microwave it is impossible to heat it up, because gelatin becomes a bad structure, it is reborn into this structure after the microwave. Warm up only slowly on the stove. You can cook for a week in advance. You need to try it once, you don’t need to argue here now, you need to take it, cook it for a week, and that’s it. Then add different products – parsley, garlic, whoever likes it, lard.

Konstantin Krivoshonok:

Okay, besides the broth, what else? Now we have November, soon December.

Anastasia Begunova:

I recommend cod liver of a traditional specific producer and vegetables, vegetables to be seasoned with it, so that it is oil, fish oil. Many people eat the liver itself, and pour out the oil, but in vain. In fact, a small can of cod liver is your 3-day Omega-3 diet. You have eaten, provided yourself with Omega-3, you do not need to worry for 3 days.

Konstantin Krivoshonok:

Good. Broth, cod liver, and?

Anastasia Begunova:

What else? Everyone loves our cheeses, they suffer from them – please, hard, the harder – the better, aged cheeses work great.Sour cream, the fatter the better – 30%, at least 30% – go ahead, guys. Watch, most importantly, carbohydrates, then you don’t have to complain that I got fat. You will not get fat, you will eat 3000 calories, but without carbohydrates, you will not get fat. Eat 3,000 a day, spend 10-15 grams of carbs a day – that’s all, that’s the maximum.

Konstantin Krivoshonok:

We have a standard, it is obligatory to have a marking on the product packaging. If we go to a restaurant, there should also, in principle, be certain information about the composition of the dish, calories and everything else.Are there any super-programs that allow you to quickly count everything?

Anastasia Begunova:

I am giving such a program, imperfect in general, it does not count anything, does not show anything. I say: do not be lazy, consider Alzheimer’s prevention. I am not in favor of simplification in these cases, and sometimes it is not bad to calculate in my head. There are so few carbohydrates that, in reality, three numbers can be added up and practiced verbal counting in your head.

Konstantin Krivoshonok:

Should you count proteins, fats?

Anastasia Begunova:

No, you already intuitively understand everything approximately in two weeks.It is easier with carbohydrates if you are leafy vegetables, or at least those that are on the surface, not root vegetables, eat, this is always within 600 grams. I here with one patient freaked out, he does not eat salad, he is afraid that there will be a lot of carbohydrates at once. I take, I cut, I did it, what do you think? 600 g of salad per day! These are different vegetables. No one eats so much on any diet in life, and in the usual diet. And we consider this a limitation, that is, each patient is allowed 600 g of all kinds of vegetables. There was bell pepper, celery, arugula, and even kale.Please, and dressed with fat sour cream – fine, chopped in the morning and for the whole day.

Konstantin Krivoshonok:

What frequency of admission do you recommend?

Anastasia Begunova:

In general, I, of course, am a fan of imitation of fasting, so I try to leave it to patients too, to train them in this direction. 6 hours for digestion – you can eat through this window, as much as you can fit. The rest of the time, so that there is no digestion, you can drink, teas, herbs and so on, coffee.Therefore, the multiplicity, in fact, would be less, less is very good, in principle.

Konstantin Krivoshonok:

If you gag, eat nothing at all?

Anastasia Begunova:

No, it’s 6 o’clock here. For a while, the body must be without food, it begins to work on its mistakes, on failures, and so on. Cleans up, macrophages kick in, autophagy kicks in. All incorrect failures are cleaned up when there is no digestion.If there is digestion, there is a serious load on the body at this time. Plus, what do I like about keto? Insulin is sleeping. Insulin always gives us a huge inflammatory load. Insulin resistance is chronic inflammation when given with leptin. Everybody always tests me insulin-leptin, always above the norm. He should normally go out, in theory, and leave. Probably 60% of insulin is always higher than normal, this is the percentage of metabolic syndrome – this is all that is associated with a violation of carbohydrate metabolism. It always floats, poisons, and has a pro-inflammatory effect on the body.With the keto diet, insulin is removed from the body, which is the main anti-inflammatory effect, because insulin is gone.

Insulin has a pro-inflammatory effect on the body.

Konstantin Krivoshonok:

So that I understood: the keto diet, nutrition works due to the fact that our body gets snag. Ketosis, as we discussed, is a metabolic state where most of our body’s energy comes from ketones rather than glucose.

I read that in the 1920s the topic of epilepsy began to swirl. A diet has been shown to be beneficial in preventing seizures. But, as far as I know, this all goes even further, to Hippocrates. Can you tell us a little about history?

Anastasia Begunova:

Hippocrates was the first to see the influence of abstinence from food. Why did we remember fasting here? It’s ketosis. One of the ways to enter ketosis is fasting, but it is the most primitive, you won’t last long on it.Therefore, they came up with a keto diet. Hippocrates saw how well epileptics begin to feel, without seizures, with abstinence from food. He was the first to designate epilepsy as a disease; he stopped thinking that demons had taken over a person. The Gospel all the time, of course, the affirmation with demons pedaled, but, again, there is a mention that abstinence – a three-day fast – relieves demons for a while.

Yes, as you said, in the 1920s, before pharma, anticonvulsants, keto was very good at helping to stop seizures.They began to notice that it is, rather, a metabolic process, that it takes 2-3 days to achieve an effect, apparently something is happening with the metabolism and with the receipt of energy, where it comes from. They began to study it, but then, with the advent of pharmaceuticals, they began to think about it, already as a retrograde method. People began to be a little lazy, probably, to monitor their diet, began to rely more on pharmaceuticals.

Konstantin Krivoshonok:

All doctors say that any diet requires monitoring, including the need to monitor biochemical parameters.Let’s summarize in 2 words. How does the keto diet affect body weight? Losing weight, gaining weight?

Anastasia Begunova:

Losing weight. Moreover, I say, 3.000 kcal. There is already a guy, he conducted an experiment, he ate 4,000 kilocalories of keto, in the spirit of keto.

Konstantin Krivoshonok:

After we have achieved this effect, for example, have lost weight, should we continue to adhere to all forms, diet?

Anastasia Begunova:

It is possible to increase the amount of carbohydrates, and, preferably, of course, from the best representatives of carbohydrates.You can add berries, whatever your heart desires, in principle, but probably up to 40 grams. You can add dairy, fermented milk products. The same sour cream, cottage cheese – we still introduce restrictions on it.

Konstantin Krivoshonok:

It turns out that this is some kind of a new way of human nutrition, which he is trying to control?

Anastasia Begunova:

When you stay on it for a couple of weeks, you don’t want to go anywhere, in fact, if everything happens correctly.The effects of a great mood, super tranquility, and there is no question: what to eat? The image of a hungry, angry man goes away, you know? It is so comfortable for a person, no one wants to return, carbohydrates are no longer needed.

Konstantin Krivoshonok:

Tell me, please, does our tongue, our organ perceive the taste, if we do not eat glucose, fructose? Do we already taste the food differently?

Anastasia Begunova:

Yes. Many who, in the old-fashioned way, begin to bite a piece of cake, say that they easily refuse it, also because they tried it, but not rushing, not as rushing as from fat.People begin to love lard very much, some eat lard for breakfast. You need to understand that research was not carried out when it was decided on fats that it is evil. We decided that it was probably not humane, since we have fat on our sides, to feed with fat. “It is clear what will happen to them, of course, they become obese. Let’s not conduct it. ”

Konstantin Krivoshonok:

Good. We talked about triglycerides – it’s clear, cholesterol – it’s clear, about type 2 diabetes – it’s also, it seems, understandable.

Anastasia Begunova:

The largest number of patients, just those who came with type 2 diabetes – the most successful, simply the fastest results. In six months you cease to be a type 2 diabetic, all indicators are normal. First of all, sugar, which jumps 8-9, becomes 5 and below.

Konstantin Krivoshonok:

So, these are your direct patients?

Anastasia Begunova:

I do it, yes, in two weeks.It is for sugar that it is easy to check.

The keto diet lowers blood sugar levels to help cure type 2 diabetes.

Konstantin Krivoshonok:

There is such a product – Jerusalem artichoke. Can you replace sugar with Jerusalem artichoke? What do you think about this?

Anastasia Begunova:

Everything is the same, especially since it has a caramel color – I think, nevertheless, a glycated product, and, unfortunately, carcinogenic, even though it is Jerusalem artichoke, even though it is molasses.In general, any crust is carcinogenic. We have a favorite sugar substitute in keto, but not the classic one, as everyone knows, stevia, and so on. Erythritol is an ether, a natural product from grape alcohol, it turns out crystallized, quite cool.

Konstantin Krivoshonok:

Where can I buy it?

Anastasia Begunova:

Everywhere, it is sold everywhere. Erythritol or erythritol. A natural product, sounds a little chemically, but generally from grape alcohol, it is 100% natural product.

Konstantin Krivoshonok:

This is very interesting. I know that at one time you started an interesting project – direct-squeezed juices. All sorts of compositional things, mixes, vegetable, fruit mixes. You talked about how you spent a long time collecting the recipe, just already in America you worked with nutritionists. Does this thing fit in anyway?

Anastasia Begunova:

Overall – yes, we have a lot of experience with almond milk and coconut milk. We, among other things, now sell the highest quality coconut oil and “7 nights”.In general, yes, fructose is 100% healthy, not diabetics, but healthy people can do anything. Those who have tasks, respectively, need to look at whether they fit into the solution of the problem or not. For my patients, this does not fit into the tasks, for healthy people – please, everything fits.

Konstantin Krivoshonok:

If cholesterol is reduced, blood pressure is correspondingly normalized. Tell me, I am 1.72 m tall, weight 75 kg, let’s quickly, in 2 minutes, throw in a food card, as if you were conducting a reception.

Anastasia Begunova:

You will tell me everything that you love, and we will proceed from this.

Konstantin Krivoshonok:

I really like coffee or chocolates.

Anastasia Begunova:

Raw cocoa can be used. Do you know about raw cocoa? It completely replaces these gustatory needs. Plus, I would give you magnesium and chromium, so that you calm down in your desires, I would also look at Candida. Usually these are not the true desires of a person, so if anyone is in love, guys, let’s share your desires and yeast.They grow on sugar. Do you like fatty fish? Red, salmon? For me, number one is sockeye salmon. How do you like offal? Fatty French sauce? I know you are a fan of French cuisine. Here, everything in it – please. Cheese.

Konstantin Krivoshonok:

I am now engaged in a little school meals, I know exactly how much a child eats at school during his stay, about 1.245 kg of food. For a person who will lead a lifestyle on a keto diet, how much, on average, do we eat in the end? In kilograms.Did you count?

Anastasia Begunova:

It turns out a little, the volume is small, because the fats are not heavy.

Konstantin Krivoshonok:

How much is it? Less than a kilogram?

Anastasia Begunova:

I think less. In addition, with each month spent on keto, less and less food is thirsty, because the body is full. The hunger hormone leptin leaves the blood for this very reason. He doesn’t need him.There is no one to show that I am hungry, hungry, hungry, that’s it.

Konstantin Krivoshonok:

Where else can you recommend keto as an anti-inflammatory agent? For whom, besides our mushrooms?

Anastasia Begunova:

For those who often get up at night to use the toilet. This is most likely associated with a genitourinary infection, any, it does not matter whether it is sexually transmitted or not. For women, again, advertising number one is thrush, it stops immediately, on the second day – that’s it, there are no symptoms of thrush.Men also have various candidiasis, they also go away, sore throats are also caused by candida. Be very careful with candida, because this is the basis of arthrosis, arthritis, osteoporosis. In old age, it is usually caused by chronic candida. If you do not remove it, if you give it sugar for life, then, conditionally, the bones will hurt, in a simple way.

Konstantin Krivoshonok:

Children come to you?

Anastasia Begunova:

I have several from my inner circle.

Konstantin Krivoshonok:

Overweight?

Anastasia Begunova:

Rather, with an unstable psyche and developmental delays. I immediately set it up, a few weeks – and that’s it, quickly starts chatting. To go to the toilet, many children have a problem with going to the toilet, they cannot go to the toilet for 3 days – it comes very quickly. I really like all this, because the effect is quick, no need to wait and think: why did this happen to me? Either I began to take iodine, or impose something on myself.Everything is clear here: the style of nutrition has changed, I have made extras, something else, depending on the complexity of the disease. 2 weeks, or a week, or, as with candidiasis and thrush – 2 days, everything is clearly visible.

Following a properly structured keto diet gives a quick effect.

Konstantin Krivoshonok:

Nastya, let’s summarize. So the keto diet is pretty cool. It is necessary to reduce the amount of carbohydrates as much as possible, it turns out, 10-15 grams per day.

Anastasia Begunova:

Or 600 grams of vegetables.

Konstantin Krivoshonok:

In fact, this is a kind of new lifestyle that fits into a healthy lifestyle, a healthy lifestyle.

Anastasia Begunova:

And in the concept of “ancient man’s health” first of all.

Konstantin Krivoshonok:

Latest recommendations. How to start? Everyone always reads, but they never do.

Anastasia Begunova:

They have been doing the same thing all their lives, and I know for a fact that they haven’t come to anything particularly good.Try it for a week. If you don’t like it, you are welcome back. Just try, now there is a lot of information, specific recommendations, as I gave today – what is needed, how much, quantity – they are. Further, the menu is huge, varied and delicious. All men, of course, will be simply fascinated by your, girls, new approach to cooking. Because this is all beloved, fatty, plentiful food. Food that girls fear all the time, and men have already been intimidated. Do not. The gallbladder with the liver will improve their health, by the way.

Konstantin Krivoshonok:

Is this food that we will carry with us in containers, in a backpack, for example? Or can we go to a restaurant?

Anastasia Begunova:

Any of our traditional soups. Don’t eat the potatoes, and the rest is okay. Always hot, side dish, vegetables – please. Any. Our people always love fish, any julienne is great – cheese baked with cream, mushrooms, this is an insignificant amount of carbohydrates, in my opinion, three grams of carbohydrates per hundred grams.

Konstantin Krivoshonok:

Everything that you are talking about turns out to be a fairly varied form of nutrition, which fits coolly into the system of a healthy life.

Come on, short blitz. What’s your favorite fruit?

Anastasia Begunova:

Kiwi, only this berry, so that everyone knows.

Konstantin Krivoshonok:

Where do you like to rest?

Anastasia Begunova:

Formerly America, now Mallorca.I studied for 2 months and am in love.

Konstantin Krivoshonok:

Do you follow a keto diet yourself?

Anastasia Begunova:

Yes. I’m doing an experiment, “pregnant” with keto.

Konstantin Krivoshonok:

What does your husband love?

Anastasia Begunova:

He loves keto, he loves too, of course. And our daughter.

Konstantin Krivoshonok:

How would you describe your dream? In the short term – a year, two, three?

Anastasia Begunova:

I would like freedom of speech and thought in the medical community, that is, not authoritarianism from the word “authority”.Like what you’re telling me here, I’m a candidate or a doctor. To make it not so important, openness and freedom of speech are important. So that we can talk calmly, and not be heretics, and then they did not burn us at the stake for what I said that total cholesterol may be 8 quite normal, for example.

Konstantin Krivoshonok:

Nastya, thank you very much! We had a very interesting conversation.

Krivoshonok and Nastya Begunova were with you.

90,000 Side Effects of the Keto Diet and How to Treat Them – Keto

Are you having a hard time starting a low-carb diet or a keto diet? Do you have headaches, leg cramps, constipation, have you noticed that your hair is falling out? Learn all about the side effects of the keto diet and how to get rid of them so you can feel good about your weight gain.

Contents:

1. Keto flu
2. Leg cramps on the keto diet
3. Constipation on the keto diet
4. Bad breath (fruit breath)
5. Tachycardia
6. Fatigue and fatigue
7. Rapid Intoxication on the Keto Diet
8. Hair Loss on a Low Carb Diet
9. High Cholesterol
10. How to Normalize Cholesterol on the Keto Diet
11. Gout on the Keto Diet

diet, it is enough to increase the amount of water and salt to replace what your body is losing in large quantities.It is better to increase the amount of water and mineral salts entering the body during the first week. In this case, the side effects of a low-carb diet may be minor and temporary. Note: If you have high blood pressure, heart failure, or kidney disease, be sure to talk to your doctor before increasing your salt intake.

7 most common side effects of the keto diet

Keto flu

Symptoms: headaches, drowsiness, nausea, confusion and confusion, irritability.

The most common side effect on a low-carb diet is flu-like keto flu symptoms. Most people experience them during the first week, often on the second to fourth day.

The main symptoms of the keto flu are headaches, fatigue, lack of strength and motivation, nausea and drowsiness. Confusion of consciousness, disorientation are characteristic.

Often, the keto flu symptoms go away within a few days. It is important to understand that drinking enough water, minerals, and fat in the early days of the keto diet will help prevent or relieve these symptoms.The main reason for this side effect on the keto diet is dehydration and / or salt deficiency caused by temporarily increased urination.

How to Relieve Keto Flu Symptoms: Water and Salt

Any side effects of the keto diet can be prevented or at least minimized by getting enough water and salt from the diet. This will help replace what was lost shortly after starting a keto or low-carb diet.

For example, try adding half a teaspoon of salt to a large glass of water.Drink it. This can reduce or eliminate the side effects of a low-carb diet in 15-30 minutes. If this method works for you, then repeat it once a day for the first week of the keto diet as needed.

Instead of water, you can use broth: chicken, beef, bone broth or vegetable.

Get More Fat With The Keto Flu

Be sure to eat enough healthy fats on the keto diet.

When switching to a low-carb diet, eating low-fat foods leads to exhaustion and feelings of hunger and fatigue.You can’t go hungry on a low-carb diet. A good low-carb diet means eating enough fat to keep you feeling full and energized. This will help speed up your adaptation and shorten the time you feel full on a low-carb diet.

How can you get enough fat on a low-carb diet? There are tons of options, but if you are in doubt about whether you are consuming enough fat, start by adding oil to any foods you eat.

Eat carbohydrates only as needed

If increasing the amount of salt and water (and fat) consumed does not correct the symptoms of the keto flu, you just need to tolerate them for a few days, as the body adapts to the keto diet and begins to use fat as the main source of energy.

If necessary, of course, you can consume additional carbohydrates and make the transition to a low-carb diet gradual and softer.This option is not preferred as this approach to alleviating the keto flu symptoms slows down the weight loss process and also makes the health benefits of the keto diet less obvious.

Leg cramps on the keto diet

Leg cramps are common in the early stages of the keto diet. Usually, this side effect of the keto diet does not cause much discomfort, but sometimes the cramps can be quite painful. This side effect is associated with the loss of minerals, in particular magnesium, due to increased urination.There are several ways to avoid cramps on the keto diet:

Drink plenty of fluids and eat enough salt. This will help reduce magnesium loss and prevent leg cramps on the keto diet.
Add magnesium to the diet as needed. Doctors Jeff Volek and Stephen Finney, in their book “The Art and Science of Low Carbohydrate Living”, recommend the following dosage: For the first 20 days, take 3 tablets per day such as Slow-Mag or Mag 64 with slow release magnesium, then continue to take 1 tablet daily.
If the above steps are not enough and you continue to have cramping on the keto diet, consider taking a small amount of carbohydrates. This can fix the problem. However, the more carbs you eat, the weaker the impact of a low-carb diet.

Constipation on the keto diet

1. Drink plenty of fluids and eat enough salt. One of the common causes of constipation on a keto diet is dehydration. The body absorbs more water from the colon and thus the contents become drier, denser, which can lead to constipation.You can get rid of this side effect of the keto diet by drinking more water and adding a little more salt to your diet.
2. Eat lots of vegetables or other foods that contain fiber. Getting enough fiber from food keeps your intestines toned, which can reduce the risk of constipation on the keto diet. The main problem with low-carb diets is cutting back on major sources of fiber. You can solve it by adding a sufficient amount of starch-free vegetables to the diet.In addition to vegetables, fiber can be added to the diet, in which there are no carbohydrates at all. Sources of fiber include psyllium seed husk (which can be dissolved in water) or flax seed.
3. If the above tips are not enough, then to combat constipation on a keto diet, take 2 to 4 tablespoons (30-60 ml) magnesium hydroxide .

Keto mouth odor (fruity breath)

On a strict low-carb diet, some people experience a characteristic odor from the mouth.This is a specific fruity scent that often resembles that of nail polish. It comes from acetone, a ketone body. This is a sign that your body is burning a lot of fat and even converting fat into ketones to keep your brain nourished.

This smell can sometimes accompany body odor, especially if you work a lot and sweat. Not everyone on a ketogenic, low-carb diet experiences ketone respiration, for most people it is a temporary side effect of the keto diet that often goes away after a week or two after starting.

In another category of people, acetone odor from the mouth on a keto diet persists for a long time and can become a real problem. Possible solutions to this problem are listed below, points 3-5 refer to adherents of the keto diet.

1. Drink plenty of fluids and eat enough salt. If you experience a dry mouth, which is often seen at the start of a strict low-carb diet, your body is entering a state of ketosis. Not enough saliva is produced to flush out bacteria that cause bad breath on a keto diet.Therefore, be sure to drink enough water.
2. Observe oral hygiene. Brushing your teeth twice a day will not stop the fruity odor of ketone bodies (which comes from the lungs), but at least it will not mix with other odors.
3. Use breath freshener. This can mask bad breath for keto.
4. Fruit or acetone breath is temporary.
   
5. Reduce ketosis. If bad breath on a keto diet haunts you for a long time, then the solution to this problem is to reduce the degree of ketosis. To do this, you need to eat a little more carbohydrates; 50-70 grams per day should be enough to get out of ketosis. Such steps will make a low-carb diet less effective, especially if your goal is to lose weight on a keto diet or get rid of diabetes, etc., but for some people the effect will still be felt. Another option is to eat 50-70 grams of carbohydrates per day and arrange a carbohydrate-free fasting day.This will allow you to achieve about the same effect as on a strict low-carb diet, but get rid of ketone breathing.

Tachycardia on a keto diet

Usually, tachycardia may occur during the first weeks on a keto diet. The heart seems to be beating a little harder. This is normal and should not be a cause for concern.

Dehydration and a lack of salt can be one of the common causes of heart palpitations (tachycardias on the keto diet).A decrease in the amount of circulating fluid in the bloodstream may mean that the heart will have to pump blood a little harder or harder to maintain blood pressure.

How to deal with tachycardia on a keto diet

To quickly get rid of this side effect on a keto diet, you must drink enough fluids and be sure to consume enough salt.

As needed

If increasing your intake of salt and water does not correct the signs of tachycardia on the keto diet, it may be the result of stress hormones released to maintain blood sugar (if you are taking diabetes medications – see section below).This is often a temporary problem as the body adapts to a lower-carb diet and can bounce back within a week or two.

In the rare event that the tachycardia on keto persists and causes you discomfort, increase the amount of carbohydrates in your diet. This will reduce the effects of the keto diet.

Magnesium supplementation can help normalize heart rate. Taking up to 400 mg of magnesium per day (the RDA) is safe for people with normal kidney function.

Note for those taking medication for diabetes or high blood pressure

Diabetes

Reducing the amount of carbohydrates that increase blood sugar reduces the need for drugs that lower blood sugar. Taking the same dose of insulin as before starting a low-carb diet can lead to a significant decrease in blood sugar levels. One of the main symptoms of this condition is heart palpitations.

It is necessary to regularly monitor the blood sugar level at the very beginning of the keto diet and make appropriate adjustments to the medication intake (towards decreasing doses). This must be done under medical supervision. If you are healthy or have diabetes, but treatment consists of diet and Metformin, then the risk of hypoglycemia is reduced.

High blood pressure

On a low-carb diet, high blood pressure is usually normalized.

This may lead to the need to adjust the amount of medication taken, as the current dosage may be too high, leading to low blood pressure.One of the symptoms of this can be an elevated pulse and heart palpitations. Measure your blood pressure regularly: if your blood pressure is low – for example, below 110/70 – see your doctor to discuss reducing your medication dosage or making changes to your high blood pressure treatment program.

Fatigue and severe weakness on the keto diet

During the first few weeks on a low-carb diet, you may feel weak. The main causes of weakness on the keto diet are:

1. Lack of fluid and salts .This is the reason for most of the side effects of the keto diet, which can reduce physical activity. Drink a large glass of water and half a teaspoon of salt, or a glass of broth 30-60 minutes before your workout to help you feel energized.
2. Switching to a fat burning regimen can take weeks. The second reason for the rapid decline in strength is not eliminated so quickly. It takes time for your body to switch from using carbohydrates for fuel to using fats to meet the body’s energy needs.This can take weeks or even several months. Adaptations may be faster depending on how often you exercise during the keto diet.

Improving Performance with a Low Carb Diet

At the beginning of a low carb, high fat (LCHF) diet, you may find it difficult to exercise and achieve impressive results, and the benefits will be seen in the long term.Many athletes are now experimenting with diets of this kind.

The benefits of the keto diet in sports are mainly seen in long distance running and other endurance sports. The body’s fat stores are enormous compared to its glycogen stores. This means that after switching to a regimen of using fat stores as an energy source, an athlete can perform for extended periods of time without needing a lot of external energy.A large amount of blood is directed to the muscles, instead of activating the processes in the stomach. This reduces the risk of developing digestive problems while exercising.

Rapid intoxication on the keto diet

Intoxication can occur from small doses of alcohol on the keto diet. You may need half as much alcohol as usual.

The reason for this reaction is still unclear. This may be due to the fact that the liver is engaged in the production of ketones or glucose and is less actively involved in the processing of alcohol, slowing down the recovery from the state of alcoholic intoxication.

This may also be due to the fact that alcohol and sugar (fructose) are partially broken down in the liver in similar ways. Eating less sugar can make your liver temporarily less capable of breaking down alcohol.

Do not drive while intoxicated! Check out our guide to alcoholic drinks on the keto diet.

Less Common Side Effects of the Keto Diet

Temporary Keto Hair Loss

Hair loss on the keto diet can occur for a variety of reasons, including significant dietary changes.This often occurs with severe calorie restriction (eg, fasting diet, meal replacement). But it can occur from time to time on low-carb diets. If so, hair loss on the keto diet usually begins 3-6 months after the change in diet.

The good news is that keto hair loss is only temporary. And only a small percentage of hair falls out (thinning is unlikely to be very noticeable to others).

After a few months, all hair follicles will begin to grow again, and when they are restored, the hair will be as thick as before.Of course, if you have long hair, it can take a year or more.

Hair growth process

Each strand of hair on the head usually grows for about 3-5 years. After that, it stops growing within 2 months. A new strand of hair then begins to grow in the same hair follicle, displacing the old hair.

Thus, you lose hair every day, but since the hair strands do not change at the same time, it is not so noticeable. You lose one hair and then another begins to grow in its place, so you always have about the same amount of hair on your head.

Stress and Keto Hair Loss

In severe stressful situations, more hair strands can enter the resting phase at the same time than in normal conditions. This can happen for many reasons, for example:

• Fasting, including a calorie-restricted diet and meal replacement;
• Diseases;
• Extreme physical exercise;
• Pregnancy;
• Breastfeeding;
• Lack of nutrients;
• Psychological stress;
• Any significant change in diet.

Since hair stops growing under the influence of stress, new hairs only start growing a few months later. In scientific medical terms, this is called “telogen efflux” and is a fairly common phenomenon.

What to do if your hair falls out on keto

If there was an obvious triggering stress factor 3-6 months before hair loss, for example, childbirth or switching to a strict low-carb diet, do nothing.The hair loss problem will be temporary.

As long as you are following a low-carb diet, it is unlikely that if you stop following it, you will speed up the process of hair regrowth; the recovery process is likely to be faster with the continued diet. And, unfortunately, you cannot stop hair loss after it has started, as “resting” hair will fall out no matter what measures you take.

Blood tests can be done to check for nutrient deficiencies, but if you do not follow a vegetarian or vegan diet (no iron or vitamin B12 supplements), they are unlikely to show anything remarkable.

How to Minimize the Risk of Hair Loss on the Keto Diet

First, temporary hair loss is relatively rare right after starting a low-carb diet.

There is no research on how to minimize the risk of hair loss on a keto diet, but it is beneficial not to restrict calories: that is, the diet should not be low in carbohydrates and low in fat (which the body can perceive as fasting). Instead, you need to eat enough fat to feel full and not hungry.

If possible, try to avoid other sources of stress during the first few weeks on a low-carb diet. Sleep well, take care of yourself, do not start intensively playing sports at the same time as starting the diet (wait at least a couple of weeks).

High cholesterol on the keto diet

A low carb, high fat diet (LCHF diet) usually results in an improved lipid profile, which reduces the risk of heart disease.

Cholesterol is often slightly elevated on a keto diet, in part due to an increase in HDL cholesterol (often called “good” cholesterol). In addition, the cholesterol profile usually improves in two more ways: lowering triglycerides and increasing the number of LDL fat particles.

It has also been shown that following dietary guidelines low in carbohydrates and high in fat can reduce signs of atherosclerosis and reduce the risk of cardiovascular disease.

When to worry about cholesterol levels on a keto diet

Cholesterol levels can be problematic on a keto diet, but this is extremely rare. Total and LDL cholesterol levels are so low that many studies don’t even look at it. But for a minority of people, about 5-15% of the population, LDL and total cholesterol levels can rise during the keto diet and go beyond what is considered normal. It is necessary to take timely measures to correct this situation.

For example, a small group of people may end up with total cholesterol in excess of 400 mg / dL (10 mmol / L) on a strict low-carb diet and LDL cholesterol in excess of 250 mg / dL (6.5 mmol / L). Although there are theories that such indicators may be physiologically normal and not dangerous, there is no confirmed data to prove the safety of such conditions. Therefore, we must consider that even if the lipid profile is good, with high HDL and low triglycerides, it may still be abnormal.

If you study cholesterol tests in such cases, you usually find a high level of LDL particles, and the values ​​of apoB and apoB / A1 can be quite high. All of these numbers could indicate a potentially high risk of developing heart disease.

How to Normalize Your Cholesterol on the Keto Diet

If your cholesterol level is on the keto diet, there are a few things to look out for. Including:

1. Stop drinking “bulletproof coffee” (a combination of coffee, butter and special fats used in sports nutrition to accelerate fat burning).You shouldn’t consume significant amounts of saturated fat at all when you’re not hungry. This tip alone can help normalize cholesterol levels on a keto diet.
2. Only eat when you feel hungry. Consider adding a fasting day. In some cases, this method can help lower cholesterol levels.
3. Eat more unsaturated fats such as olive oil, fatty fish, and avocados. If you have abnormally high cholesterol on a keto diet, this may be sufficient.
4. If the first three steps are not enough , consider whether you really need to be on a strict keto diet for health reasons. A more moderate or liberal diet (allowing you to consume 50-100 grams of carbohydrates per day) can be beneficial as well as help lower cholesterol. It’s important to choose good high-fiber carbohydrates such as vegetables, nuts, and seeds, rather than wheat flour or refined sugar.
5. Consult your doctor: Discuss with your doctor the possibility and necessity of drug therapy.

Taking statins for cholesterol on the keto diet

When cholesterol levels on keto are high, especially in people with heart disease, the option of using drugs (statins) to lower cholesterol is considered. These drugs do reduce the risk of heart disease, but have side effects such as decreased energy, muscle soreness, and an increased risk of type 2 diabetes.