Here’s the deal: The keto diet works by forcing your body to burn fat instead of carbs for energy. Sound too good to be true? Well, there’s a catch. Cutting out carbs completely can be a real challenge, both mentally and physically.
But hold on, there’s more! People rave about the rapid weight loss that comes with sticking to this diet, but it’s important to remember that not all weight loss is created equal. When you cut out carbs, you’re also cutting out essential nutrients that your body needs to function properly.
So, is the keto diet a yay or nay? It’s up to you to decide. Just remember to do your research and talk to your doctor before making any major changes to your diet.
And if you don’t feel like reading the whole article, here’s a quick summary of the most important points: The keto diet works by forcing your body to burn fat instead of carbs for energy, but it can be challenging to stick to and may not be the best choice for everyone.
In conclusion, the keto diet may be a quick fix for weight loss, but it’s important to weigh the potential risks and benefits before jumping in.”
The human body is a highly efficient system that has evolved to survive in even the harshest conditions. Hunger periods that have plagued the human population throughout history have ensured the survival of those who can endure the least amount of food.
Over time, the system has evolved so efficiently that in the absence of proper and regular food, it can use ketones as an alternative source of fuel.
How the ketogenic diet is carried out
The diet is carried out by gradually eliminating carbohydrates (a list of what to eliminate is in the text below – you don’t have to run away from the page if you don’t know what carbohydrates are) over the course of one or two days.
At the same time, high-fat, high-protein foods are introduced, along with small amounts of complex carbohydrate foods found mostly in green leafy vegetables. The period during which this substitution is made lasts several weeks – a period of getting used to the new eating regimen and entering ketosis (a “mode” where the body uses ketones as its primary source of energy).
Foods suitable for the ketogenic diet
- All types of meat – red meat, poultry (fattier chicken, turkey, quail …),
- Fattier fish (tuna, cod, catfish …)
- High-quality meat products – bacon, sausages, ham, etc.
- Cheese – the less processed (eg mozzarella, cheddar, goat, sheep …)
- Eggs
- Seeds and nuts – walnuts, almonds, hazelnuts, peanuts, pumpkin seeds, flax seeds, etc.
- Oils and fats – olive oil, coconut oil and avocado oil, butter, avocado …
- Spices – pepper, salt and blends of aromatic herbs (rosemary, oregano, thyme, etc.)
- Low carbohydrate vegetables – most green vegetables + zucchini, cucumber, onion, tomato, bell pepper…
Foods to be eliminated from the diet
- All carbohydrates, starting from starch and cereals, all types of bread, pasta, rice, etc.
- Fruit – only small amounts of berry fruit are allowed
- All sweetened foods are eliminated: sweets, snacks, cakes, pastries, juices, carbonated drinks …
- Legumes – beans, dried peas, etc.
- Root vegetables such as potatoes, carrots and the like.
- Alcohol – many drinks contain carbohydrates and can take the body out of ketosis
- Unhealthy fats such as mayonnaise or refined soybean oil, sunflower oil, etc.
- Low-fat or diet products with reduced fat content as they are mostly processed food full of carbohydrates
- Sugar-free diet products – these are mostly sugar alcohols. They are also often highly processed foods.
Additional tips when buying and consuming foods suitable for the Keto diet
- If you decide to eat chicken, don’t overdo it because it contains a lot of protein, and you need fats.
- Regarding meat products, it is best if they are homemade, as large amounts of sugar can be found in bought bacon, sausages, and even sausages, which can take you out of ketosis.
- You can eat as many eggs as you like and to avoid boredom, you can always enhance them with some interesting spices or allowed vegetables.
- You should know that when cooking vegetables, the level of carbohydrates in the same increases dramatically, by as much as 20 percent, so we recommend eating vegetables only fresh.
A Three-Day Meal Plan to Drool Over
Day 1
Breakfast: Fried eggs and bacon + tomato
Lunch: Pork neck roasted in fat + steamed Swiss chard + cucumber salad
Dinner: Feta cheese + fried pepper in butter + green salad
Day 2
Breakfast: Canned tuna + cheese + cucumber
Lunch: Pork belly + grilled veggies
Dinner: Homemade sausage + hard-boiled eggs + tomato
Day 3
Breakfast: The fattier the bacon, the better + hard-boiled eggs + purple onion
Lunch: Pork neck fried in butter + peppers stuffed with cheese
Dinner: Green salad with olive oil, vinegar, pumpkin seeds, and peanuts + tuna
Quantities are unlimited. Eat until you’re full, so you can comfortably make it to the next meal.
Once you get through that period, you enter a “calmer” state, i.e. ketosis – a state where ketones are used as the main fuel for the body. Then you can say: Welcome to the Keto Diet!
Boring, monotonous…
What most people complain about the keto diet is that after a certain period of time, it becomes boring and monotonous… even with wise combinations of fats and proteins.
The criticism is also that you can’t cheat because even a small increase in carbohydrates can take you out of ketosis and then start all over again… Some have complaints about body odor, which is more pronounced in this diet, others complain about constipation… All in all, a wide range of complaints.”
Don’t Let These Things Kick You Out of Ketosis!
You might think a little bread or a small piece of chocolate won’t hurt, but reality can be harsh. Just one piece of bread (around 50g) can immediately take you out of ketosis and negate all your efforts so far.
One 3-in-1 coffee packet that seems harmless could contain 20g of carbohydrates and sugar.
One can of Coca-Cola has 30g of carbohydrates and sugar and will automatically take you out of ketosis.
So, you can see that you need to be a bit more serious with this diet than usual and be careful what you consume.
Keto Diet – Results
If you stick to the keto diet, you’ll see the best results within the first 6 months. The weight loss is significant and depends on factors such as your starting weight, body fat percentage, and others.
The important thing is that the weight is lost from critical areas like the hips, buttocks, and thighs, which are usually the hardest places to lose weight from in other diets.”
The Keto Annual Review
After a year on the keto diet, the results are similar to other low-fat diets like Pritikin and Ornish. But, it’s important to remember that this diet should only be followed for a limited period of time.
Health Benefits of the Keto Diet
Many people have tried the keto diet, and it’s often recommended for those with mild forms of diabetes, Alzheimer’s and Parkinson’s disease because reducing carbohydrate intake can decrease its negative impact on the body.
But here’s the catch…
The human brain needs a significant amount of sugar to function properly. If it doesn’t get what it needs, the consequences can be unpleasant, from releasing stress hormones to causing a host of sensations, illnesses, even brain function loss and permanent damage.
The importance of consulting with a doctor and the absurdity of starting the keto diet on your own without medical supervision cannot be overstated.
Who Can Benefit from the Keto Diet
Many have tried the keto diet and it’s often recommended for people with mild forms of diabetes and Alzheimer’s or Parkinson’s disease because reducing carbohydrates reduces their negative impact on the body.
Here comes the infamous “but.” The problem is that the human brain requires a significant amount of sugar to function. If it doesn’t get what it needs, the consequences can be quite unpleasant, ranging from the release of stress hormones that can cause a multitude of unpleasant sensations and even diseases, to the loss of brain functions and permanent damage.
It’s not necessary to stress the importance of consulting a doctor and the absurdity of starting the ketogenic diet on your own.
Who Should NOT Try the Keto Diet
It’s important to note that the ketogenic diet is not recommended for people with heart problems or potential heart patients. The ketogenic diet is based on a diet high in meat and fatty foods, as energy in the keto diet is produced from fat.
If you have any disorders in the metabolism of fats or proteins, an increased amount of cholesterol will not contribute to a healthier and higher quality of life. If your body is unable to metabolize cholesterol properly, avoid this diet.
The ketogenic diet is not suitable for alcoholics and drug addicts. The reason for avoiding this diet is the liver. Since liver damage is a characteristic of these vices, it’s logical to conclude that a damaged liver cannot function properly under the conditions imposed by this diet.
Athletes must consult a nutritionist, and there is no concrete data indicating the effect of this diet during pregnancy.
Keto Diet Cons
- No fruit allowed – This is one of the biggest cons of this diet and the fact that it doesn’t provide enough vitamins to the body. That’s why it’s necessary to take additional supplements containing necessary vitamins and minerals during the diet. It’s best to consult a pharmacist at a pharmacy, who will best advise you on what to buy and what you need.
- Bad breath – Bad breath often occurs in people, which reminds most of the smell and taste of metal. The reason for this is that the body secretes ketones, but the good news is that this is a temporary condition. If you want to neutralize bad breath if it occurs, be careful how you do it. Most chewing gum and breath mints contain sugar, so pay attention when buying them. But to avoid having to do this at all, the easiest way to suppress bad breath is to drink a lot of water.
- Digestive problems – Digestive problems occur due to excessive consumption of meat and fat, but you can easily alleviate or even avoid them by increasing your intake of vegetables.
- Your old wardrobe won’t fit anymore – This isn’t such a terrible con, but you have to be prepared financially. Depending on how much weight you want to lose and how long you plan to follow the keto diet, it’s very possible that after 2 months all your clothes will be too big and you’ll have to go shopping for new ones.
Positive Results from Following a Keto Diet
Now, let’s not just focus on the negatives – here are some positives too. Many people who have tried and followed a ketogenic diet report improved moods, resolution of sugar, digestive, and bowel issues…
There have even been reports of improved sleep. All in all, in addition to weight loss, the ketogenic diet can help some people in other ways too.
But Proceed with Caution
During the adjustment period, carefully monitor symptoms as they may not necessarily represent a reaction to a healthier diet regimen. It’s possible to activate some disorder you have or simply this diet may not be suitable for you.
Be wise and always keep in mind that you are unique and a diet that works for someone else may not necessarily be good for you. Again: consult with your doctor.
Consult with a nutritionist. The ketogenic diet is NOT The egg, banana and sausage diet nor cabbage diet – 7 days of lighter food, then back to old habits… It’s a specific system that must be planned and carried out.
It’s interesting to mention that a number of studies have been conducted on this diet and the results can be found online. Now, although all of these were done by reputable companies, a larger number of these studies were funded (publicly or secretly) by meat producers. Further comment is not needed.
To avoid getting into conspiracy theories, if you like this diet and want to try it, make sure to consult with your chosen doctor or nutritionist. They will advise you best and tell you if the ketogenic diet is suitable for you and if it would be a good choice for your health.
Frequently Asked Questions about the Keto Diet and Answers
How do I start the keto diet?
To start the keto diet, you need to reduce your intake of carbohydrates and increase your fat intake in your diet. This can be achieved by eating foods such as meat, fish, eggs, avocados, nuts, butter, coconut oil, and olive oil while reducing your intake of foods such as sugar, bread, pasta, rice, and potatoes. It’s also recommended to adhere to a certain calorie range and regularly monitor your weight and blood glucose levels.
What foods are allowed and prohibited on the keto diet?
On the keto diet, foods that are allowed include: meat, fish, eggs, avocados, nuts, butter, coconut oil, olive oil, leafy green vegetables, and vegetable oils. Foods that are prohibited include: sugar, bread, pasta, rice, potatoes, fruits with high sugar content, and most flour products.
How much protein, carbohydrates, and fat should I consume on the keto diet?
The amount of protein, carbohydrates, and fat that should be consumed on the keto diet varies from person to person and depends on individual goals and needs. Generally, it’s recommended to consume about 20-30% of calories from protein, 5-10% from carbohydrates, and about 60-70% from fat.
How do I lose fat on the keto diet?
To lose fat on the keto diet, you need to consume fewer calories than your body uses. This can be achieved by consuming the allowed foods in appropriate amounts and maintaining an appropriate level of physical activity. The ketogenic diet can also help increase metabolism and reduce appetite, which also contributes to fat loss.
Does the keto diet affect blood sugar levels?
The keto diet can impact blood sugar levels because it reduces carbohydrate intake and increases fat intake. This can lead to a decrease in blood sugar levels for people with diabetes. However, it’s recommended that people with diabetes consult with their doctor before starting the keto diet, as it may affect their insulin dose or other diabetes medications.
How can I avoid the keto flu?
To avoid the keto flu, it’s recommended to gradually reduce carbohydrate intake and increase fat intake, instead of suddenly transitioning to the keto diet. It’s also recommended to drink enough fluids and electrolytes, such as sodium, potassium, and magnesium, which are important for proper body functioning. Taking electrolyte supplements can also help to reduce keto flu symptoms.
How can I get back to a normal diet after the keto diet?
To get back to a normal diet after the keto diet, it’s recommended to gradually increase carbohydrate intake and decrease fat intake. This can be achieved by eating foods such as fruit, vegetables, whole grain bread, rice, and potatoes while reducing the intake of foods such as butter, coconut oil, and olive oil.
It’s also important to stick to a certain calorie range and regularly monitor your weight and blood glucose levels. It’s recommended to consult with a nutritionist or doctor before returning to a normal diet.
Does the keto diet affect cholesterol levels?
The keto diet can impact cholesterol levels because it involves eating more fat than a typical diet. However, this doesn’t mean that the keto diet is harmful to the heart, as there are different types of cholesterol and different fat sources. While some fat sources may increase bad cholesterol, other sources such as olive oil, avocado, and nuts can have a positive impact on cholesterol. It’s recommended that people with high cholesterol consult with their doctor before starting the keto diet.
Are you ready to learn about the ins and outs of the keto diet? Let’s dive in!
What are the possible negative side effects of the keto diet?
- The “keto flu”: symptoms such as fatigue, headache, disorientation, nausea, diarrhea, and muscle cramps.
- Increased cholesterol levels: some fat sources can raise bad cholesterol.
- Low intake of vitamins and minerals commonly found in carbohydrates.
- Digestive issues and discomfort.
- The possibility of giving up certain foods.
- Decreased athletic performance.
- Difficulty maintaining the diet after completion.
- The risk of serious health problems if the rules are not followed and a doctor is not consulted. It’s always best to consult a nutritionist or doctor before starting the keto diet and regularly monitor your health during the diet.
What’s the best food for the keto diet?
- Meat (pork, beef, chicken, lamb)
- Fish (salmon, tuna, sardines)
- Eggs
- Avocados
- Nuts and seeds
- Butter or ghee
- Coconut oil
- Olive oil
- Leafy green vegetables (spinach, broccoli, cabbage)
- Plant oils (olive, avocado, walnut)
- Low-carbohydrate fruits (lemon, lime, strawberries, raspberries)
Foods to avoid include those high in carbohydrates such as sugar, bread, pasta, rice, and potatoes.
How much weight can you typically lose on the keto diet?
The amount of weight lost on the keto diet varies from person to person and depends on factors such as initial weight, gender, age, physical activity level, and individual metabolism. However, on average, people can expect to lose about 2-7 kg in the first 2-4 weeks of the diet. The average weight loss rate is between 0.5-1 kg per week.
Remember that the diet should not be used solely for quick weight loss, but should be incorporated into a lifestyle that includes healthy eating and physical activity and continuous monitoring with a nutritionist or doctor.
