What Is Keto Diet – Detailed Information For Beginners

Only a lazy person hasn’t heard about the keto diet. They write about it in blogs, demonstrate in Instagram photo successes of rapid weight loss and talk about the health benefits. The term has now become the most trendy. A new round of popularity was brought by the latest research on the lives of the peoples of the Far North, who, eating exclusively meat and fats, practically do not suffer from cardiovascular disease, dementia, Alzheimer’s, Parkinson’s and type 2 diabetes. This article contains complete information about this diet system. I suggest you take a crash course on the basics of keto and find out if, indeed, you can eat bacon and butter and lose weight?

What is the keto diet?

Keto is the universal term for what is more formally called the ketogenic diet or LCHF (Low Carb High Fat). Essentially, it is a very low carbohydrate eating system with a high fat percentage base. The typical ratio in the classic version: 70-80% fat, 10-20% protein and about 5-10% carbohydrates. For this we are promised a slim figure, high productivity, a boost in energy, healing from cancer and an increase in life expectancy by at least 10 years.

Although the keto diet has become popular these days, it is about 50,000 years old and was revived by Dr. Atkins in 1920 to treat epilepsy in order to reduce the amount of medication taken.  It was also used in pre-insulin times to improve metabolic syndrome and type 2 diabetes.

So, is it possible to eat a lot of fat and still lose weight? The concept of weight loss on a keto diet is based on a deficiency of glucose, which is necessary for normal fat oxidation and energy supply to the central nervous system. Reducing carbohydrates to 1.7 oz/day leads to energy starvation and forces the brain to seek alternative sources of energy. The new “type of fuel” becomes ketone bodies, which the liver begins to synthesize from consumed fat, as well as from the body’s own adipose tissue.

Generally speaking, ketones are present in small amounts in the blood of a person, even if he is on a high-carbohydrate diet. Their levels increase with starvation, diabetes, and reduced carbohydrates in the diet. On a keto diet, 70% of the energy required to nourish the brain comes from ketones. Thus, after 3-4 days, the body goes into a state of ketosis using fat calories – ketone bodies.

Ketosis and its signs

Ketone bodies or ketones are:

• beta-oxybutyric acid (βhydroxybutyrate) HC-CHOH-CH -COOH;
• acetoacetic acid (acetoacetate) HC-CO-CH -COOH;
• acetone (propanone) HC-CO-CH.

Ketones, as it turns out, are a much cleaner and more economical fuel for all animal life. Humans have been using glucose as their primary energy source for only 2000 years due to the development of agriculture, and it is well known that insulin resistance and latent diabetes has affected more than 2/3 of the entire population of developed countries in the last 50 years. Pets and zoo animals often suffer from diabetes, obesity and infertility.

Ketone bodies provide more heat and less slag than the processing of glucose. And you can get them from fat folds and visceral fat, but to do so, the body must enter a state of ketosis. Ketosis can be measured with special blood and urine tests (starting at 0.5 mmol/L beta-hydroxybutyrate (BHB) in the blood). However, keto style adherents can easily determine it by how they feel.

External signs of ketosis:

1. The appearance of a large amount of energy.  At first, you may have to go through a keto flu and decline in energy, but after that there is a frantic rush of energy and multiple work capacity.
2. Decreased appetite.  Ketone bodies, particularly Β-hydroxybutyrate, reduce the production of ghrelin, the hunger hormone, and affect cholecystokinin, the neurotransmitter responsible for feelings of satiety.
3. Thirst. You’ll want to drink more than usual due to decreased production of insulin, which has the ability to retain water, but which on keto goes away quickly.
4. Clear thinking. Virtually everyone who has gone on a keto diet reports significant improvement in thinking functions over time.

These are all positive signs of getting into a low-carbohydrate eating regimen, but there are some negative ones, including:

• Ketogenic Flu. Appears about the third day after starting the keto diet, in the form of headache, lethargy, decreased performance and mental concentration.
• Ketogenic breath. Some ketone bodies give off an acetone odor that gives the breath a specific flavor.
• Digestive restructuring. Constipation, diarrhea – these signs of disorder in the gastrointestinal tract temporarily occur against the background of changes in the composition of the intestinal microbiota.
• Decrease in performance. Physically active people may notice that their strength and endurance has slightly decreased. This is due to the replacement of the usual carbohydrate energy source with an alternative ketone energy source. Muscles lack the glycogen to release energy quickly, and the body does not have time to burn fat and produce ketones.
• Insomnia. Sleep disturbances are seen initially and are related to a natural lack of the right amount of glucose to nourish the brain. Over time, ketones will override the energy hunger and sleep will improve.

Types of keto diet

The most popular today are 4 variations of the ketone diet:

1. The standard keto diet is ideal for beginners. It is the most popular type of ketogenic style. It is designed for those who want to lose weight and improve their physical and mental performance.  The characteristic formula of the percentage of proteins, fats and carbohydrates in a standard keto diet: 75/20/5. An important point is the choice of the “right” fats. Only healthy natural animal and vegetable fats of organic origin should be used in the diet.
2. Targeted ketogenic diet involves adding carbohydrates during periods of intense physical training. A standard ketogenic diet should be followed between workouts. The Targeted Ketogenic Diet is a diet of bodybuilders, powerlifters and triathletes (ironman) who burn huge amounts of simple carbohydrates during a single workout. It provides fuel for building muscle mass, increasing strength and improving overall athletic performance, but is not suitable for regular gym-goers, anyone who performs regular workouts just to keep fit. On a targeted ketogenic diet, you should monitor your ketone levels with a ketometer, and make sure that your diet contains fewer carbohydrates from fruit, as these go to the liver rather than the muscles. Tip: To build good muscle mass on a targeted ketogenic diet, eat foods containing fast carbohydrates 15 to 40 minutes before a workout or sporting event, and eat more protein after your workout.
3. Cyclic keto diet is intervals with ketogenic and carbohydrate days. For example, 5 days a week you eat according to the standard ketogenic diet, and 2 – with increased carbohydrate content (refeed), thus replenishing glycogen stores. This diet is suitable for those who have already mastered the targeted ketogenic diet and want to go one step higher, who regularly expose their body to intense training to quickly build muscle mass. On refeed days, carbohydrates should make up 60-70% of the total calories in the diet, fats – up to 15%, and proteins at the same level as in a standard diet. Among carbohydrates should be dominated by “complex”, derived from unprocessed foods (berries, vegetables, quinoa, sweet potatoes yams, brown rice, pasta from durum wheat).Such a refeed will help regulate sex hormones and thyroid gland function. Important! Try to avoid large amounts of fats and carbohydrates at the same time. This is very unhealthy and quickly leads to steatohepatosis and non-alcoholic fatty hepatosis.
4. The High Protein Ketogenic Diet (HPKD) is the least popular among ketogenic dieters. It is suitable for those who want to lose weight while preserving the muscle composition of the body. The diet should be increased to 35% protein (0.1 ounces per 2.2 pounds of muscle mass), no more than 60% fat, and few carbohydrates (5%). This protocol can be followed by bodybuilders during “drying out” before a performance to maintain no more than 10% body fat.

The basics of eating on a ketogenic diet

It is important to understand that the keto menu is selected in a personalized way, based on the level of physical activity, weight indicators, anthropological parameters. On the Internet you can find a lot of calculators that will help you make the right calculation.

The most important thing in keto nutrition is to clearly observe certain proportions of the formula of proteins, fats and carbohydrates:

• 70-75% fatty foods;
• 20% protein;
• 5-10% carbs (maximum 1.7 ounces of carbs per day).

With the conventional diet providing about 45-65% of calories as carbohydrates per day, keto eating completely changes our traditional food pyramid and its basic principles.

Recommended foods

The list of foods allowed on the ketogenic diet is quite impressive: fish, meat, seafood, poultry, eggs, butter, vegetable oils, vinegar, lemon juice, olives, low carbohydrate vegetables (spinach, lettuce, kale, etc.), hard cheese (up to 3.5 ounces per day), and berries.

Acceptable foods that should be consumed in moderate amounts are: whole milk, yogurts and kefir from whole milk, vegetables high in carbohydrates (except carrots, beets, sweet potatoes, peas and corn), wine, coffee without sugar.

It is recommended to limit the intake of omega-6 fatty acids, replacing them with monounsaturated (olive oil, avocados, nuts) and saturated fats (fatty meats, high-fat dairy products). Coconut oil and omega-3 found in fatty fish, canola and flaxseed oil, walnuts, chia seeds, flax seeds and hemp seeds are suggested.

Foods to avoid

The ketogenic diet is a relatively strict diet, with many foods banned because they interfere with the body’s ability to maintain itself in a state of ketosis.

Forbidden foods include: sugar, sweeteners and any sweet products (confectionery, ice cream, jam, honey), porridge and pasta, baked goods, legumes, fruits and dried fruits (except berries), sweet vegetables (potatoes, beets, corn, carrots, etc.), soft and creamy foods (beet, beet, corn, carrots, etc.), and other foods. ), soft and cream cheese, sweet soft drinks, fruit and vegetable juices, sauces, flavored yogurts, sweet fruit compotes.

What to drink on the keto diet?

• Regular water. Needed, since during the first few days of keto dieting, the body becomes dehydrated due to the reduction of carbohydrates. Frozen herbal cubes, berries, citrus fruits, or a mix of these can be added to water for variety.
• Green or black tea. A natural beverage with a minimum of carbohydrates and a lot of antioxidants can be drunk without restrictions hot or cold, but without added sugar.
• Coffee. Free of calories and carbohydrates, suitable hot and chilled without sugar. Helps to accelerate metabolism, concentrates attention, has an invigorating effect.
• Plant milk. An alternative to cow’s milk, which contains sugar, is plant milk. Almond, coconut, linseed, cashew or hemp milk is suitable for cooking, on its own or as an addition to your morning coffee. However, watch the composition: it should not contain sugar.
• Carbonated water. Absolutely harmless, contains no artificial additives, so it does not contradict the principles of the keto diet.

Example of a weekly menu

The basis of the keto menu is a high amount of fats and minimal carbohydrates. Compiling the diet, you need to remember that sugar is in so many of our usual products, from sweets to fruits and pasta.

So, what can be prepared for a ketogenic diet? Here is a typical keto menu by day of the week.

Monday

1. Breakfast: guacamole, raspberry pudding with chia seeds.  
2. Lunch: chicken salad with olive oil, feta cheese and olives.
3. Dinner: salmon with asparagus cooked in butter.

Tuesday

1. Breakfast: egg, tomatoes, basil and spinach omelet.
2. Lunch: cauliflower soup with chicken broth, roasted meat with arugula salad.
3. Dinner: chicken breast with mushrooms, pumpkin, salad with tomatoes and olives.

Wednesday

1. Breakfast: green smoothie with spirulina or chlorella and chia seeds, sliced cheese and ham.
2. Lunch: roast beef, green salad, grated red cabbage, 5 olives.
3. Dinner: pork chops with parmesan, broccoli and lettuce.

Thursday

1. Breakfast: omelet with avocado, salsa, peppers, onions and spices.
2. Lunch: 3.5 oz. shrimp braised with zucchini, olive oil, cheese and arugula.
3. Dinner: chicken stuffed with pesto sauce and cream cheese, grilled zucchini side dish.

Friday

1. Breakfast: scrambled eggs with bacon, Greek yogurt without sugar, berries.
2. Lunch: fish filet with broccoli and cherry tomatoes.
3. Dinner: chicken breast with olive oil and mustard (10 ml), salad leaves with cucumber, 1/2 lemon and grated cheese.

Saturday

1. Breakfast: keto pancakes with blueberries.
2. Lunch: beef filet with mushrooms and spinach.
3. Dinner: salad of tomatoes, canned tuna, cucumber and olives dressed with lemon.

Sunday

1. Breakfast: scrambled eggs with mushrooms and spinach.
2. Lunch: chicken soup and boiled broccoli.
3. Dinner: spaghetti with zucchini and bolognese sauce.

To remove hunger between meals, you can use healthy keto snacks: cheese, nuts, boiled eggs, jerky, and replace sweets with berries and 90% dark chocolate.

The basis of vegan keto diet is avocado, seeds, nuts, premium cold-pressed oils (olive, coconut, pumpkin, walnut), as well as green and non-starchy vegetables, mushrooms, berries, fermented foods, and algae.

Dietary indications

There are a number of health conditions for which switching to a keto diet can improve health outcomes.

Diabetes and prediabetes

As we know, diabetes is characterized by metabolic disorders, high blood sugar levels and insulin resistance. A ketogenic diet has been found to improve insulin sensitivity by 75%. One study involving women with type 2 diabetes found that following a ketogenic regimen for 90 days significantly reduced hemoglobin A1C levels, an indicator of long-term blood sugar control.

Overweight

As we know, the great popularity of ketodiet is due to its high effectiveness in weight loss.  After just a few days of ketogenic dieting, the body begins to burn fat efficiently, using ketones as fuel instead of carbohydrates.

One review of 13 studies found that a very low-carbohydrate diet was more effective for long-term weight loss than a low-fat diet. An 8-week experiment was conducted in which elderly men and women on a keto diet lost nearly five times more total body fat than those on a low-fat diet. In parallel, this led to a decrease in diastolic blood pressure and triglyceride levels in the blood.

Metabolic health

Obesity and metabolic disorders are risk factors for a group of metabolic disorders including type 2 diabetes, high blood pressure, waist to hip ratio and low cholesterol. With virtually one in three people on Earth today having extra pounds, the ketogenic diet may be one method of combating metabolic syndrome and obesity.

Fatty liver disease

Fatty liver disease occurs when a lot of fat begins to be deposited in the liver cells. If there are mostly carbohydrates in the diet, the liver converts them into fat. This increases the risk of steatohepatitis inflammation and can lead to cirrhosis with irreversible changes to this organ.

Scientific studies claim that the keto diet can help manage the problem of non-alcoholic fatty liver disease. In one experiment, 69 patients followed a low-carbohydrate diet for 1.5 years. The diet consisted mainly of vegetables, berries, vegetable oils and healthy animal fats. Levels of glycated hemoglobin and gamma-glutamyl transpeptidase, an enzyme whose activity indicates liver disease, were monitored during the study. It was found that all subjects reduced their weight, glycated hemoglobin by one unit and gamma-glutamyl transpeptidase enzyme by 30%, and improved their overall health.

Other potential (under-researched) benefits

Polycystic ovary syndrome. Insulin resistance and obesity are among the causes of polycystic ovary syndrome. In one study, 5 women with polycystic ovarian syndrome and obesity used the keto diet for 24 weeks, eating no more than 0.7 ounces of carbohydrates per day. The results were impressive: 12% weight loss, 22% reduction in testosterone, and 54% reduction in fasting insulin levels. Most importantly, 2 women were able to get pregnant despite being diagnosed with infertility.

Irritable bowel syndrome. This is a disease characterized by abdominal pain, discomfort, bloating and increased gas formation in the intestines. It is caused by the presence of high carbohydrate foods in the diet, as grains and sugar are food for gut bacteria that cause intestinal inflammation. As studies show, switching to a low-carb keto diet within as little as 4 weeks can get rid of irritable bowel syndrome.

Acne. Dermatologists believe that one of the causes of acne is increased levels of androgens. Consumption of sweet foods stimulates the production of insulin, which causes the release of androgens. Switching to keto ration has a number of benefits for the skin: it improves the hormonal background, helps to combat dry skin, improves intestinal microflora, inhibits inflammatory processes.

Epilepsy. Previously, the keto diet was widely used in epilepsy therapy as a way to mimic fasting, reducing the number of epileptic seizures. With the advent of effective antiepileptic drugs, there was no need for its use. Today, this system of nutrition is used only in pediatrics as a last resort in the treatment of this disease.

Mental Health. Many studies show that low-carbohydrate diets, particularly LCHF, have a positive effect in the treatment of mental illnesses such as anxiety, schizophrenia, bipolar disorder, autism, and depression. According to lowcarbers, after switching to keto diet, the psycho-emotional state is much improved, mood improves, and anxiety goes away.

It is established that carbohydrates can cause glucotoxicity of brain cells – poisoning by the end products of glycation. In turn, high levels of insulin, occurring against the background of excessive sugar consumption, leads to damage to receptors on the surface of the blood-brain barrier. In addition, a high-carbohydrate diet damages mitochondria, the energy-generating organelles within brain cells. In contrast, switching to a low-carbohydrate diet reduces markers of brain inflammation, protecting neurons from overheating.

Physical endurance. Many high-intensity workouts are known to require carbohydrates because they involve large bursts of energy.  The ketogenic diet involves using fats rather than carbohydrates as fuel, which are less efficient at creating energy. The journal Nutrition & Metabolism published data in February 2017 on the effects of keto diet on body endurance. The study was conducted over a 6-week period with 42 athletes and showed decreased performance, efficiency, and explosive power in the participants.

LCHF is not suitable for gaining muscle mass, but will help with muscle maintenance. This style of eating is for those who prefer aerobic exercise at a regular pace rather than strength training: cycling or long-distance running.

Other studies have shown that the LCHF diet does not affect performance in normal life, but it does cause subjective feelings of fatigue while overcoming physical exertion.

Migraine. Migraine is a neurological disorder expressed by attacks of excruciating headache with nausea, vomiting, intolerance to light, sound, and odors. The causes of this disease are still being studied, but it is established that one of the provocateurs may be gluten, which creates an increased inflammatory background in the body. With the help of keto diet, practically eliminating foods containing gluten, you can reduce the risk of headaches.

Benefits of the keto diet for healthy people

Adherents of the ketogenic style of eating claim numerous positive effects of the ketodiet, namely:

• Rapid weight loss;
• A feeling of satiety;
• Increased physical and mental health;
• Suitable for the lazy, as there is no need to control the caloric content of food;
• Appearance of extra energy;
• Improved skin condition.

Nutritionists claim: there is no one diet that suits everyone, we are all different, with our own metabolism, microflora and genes.

Indeed, the ketogenic diet guarantees rapid weight loss, however, it can be considered from the point of view of absolute benefits for the body with a great stretch. Speaking of the pluses, lowcarbers often omit some of the negative aspects that everyone who is going to follow keto has to go through. Especially since the effect of weight loss and improvement of insulin resistance can also be obtained from low-calorie diets, such as the Mediterranean diet with a wide variety of protein products, fats and slowly digestible carbohydrates.

Disadvantages of the keto diet

The short-term effects of the ketogenic diet are well known, but the long-term health effects are poorly known due to limited literature.

Many physicians oppose the keto diet system, considering it harmful with no significant benefits. The dramatic restructuring of the body due to a change in energy source requires a major adaptation of the body to function under the new conditions. Reducing carbohydrates in the diet can lead to a state of hypoglycemia and periodic mood swings. Restriction of fruits and vegetables worsens the intestinal microflora and causes gastrointestinal disorders. A large amount of fat is fraught with attacks of pancreatitis and cholecystitis. The appearance of acetone odor from the body and urine speaks not only about the state of ketosis, but also about the toxic effect of ketone bodies on the body.

Low-carbohydrate diets are dangerous for people with hidden metabolic disorders: there remains the risk of transition to ketoacidosis – metabolic acidosis in severe form, which is a fatal pathology.

Keto flu

This condition is also called keto cold, it occurs about 2-3 days after the start of certain food restrictions and by symptoms resembles a viral illness. It is characterized by weakness, headache, dry mouth, stomach problems and impaired concentration. The cause of such a condition is the restructuring of the metabolic processes of the body.

The symptoms of keto flu vary from person to person, depending on the condition of the body, up to chills and fever. Ketogenic people claim that this condition should pass in about a week.

Other possible risks

Possible side effects of the ketogenic diet include:

1. Risk of fatigue and drowsiness. May last for the first few weeks of getting into LCHF. The body needs time to adapt to the new energy conditions. In addition, lack of cellular nutrition and loss of electrolytes (sodium, potassium, magnesium and calcium) reduces physical activity. To increase performance in the gym, it is recommended to drink a glass of water with 1/2 teaspoon of salt or a glass of broth an hour before training.
2. Risk of hypoglycemia. This condition may occur in response to the abrupt elimination of carbohydrates from the diet and may cause an exacerbation of carbohydrate food cravings, dizziness, weakness and drowsiness, decreased physical and mental performance, palpitations, tremors of the arms, legs, cold sweats, mood swings (anger, tearfulness), and headache. Hypoglycemia comes from the fact that at first insulin levels remain high, but in the absence of carbohydrates, they drop sharply to levels that are extremely dangerous in understanding the brain.
3. Risk of constipation, through a deficiency of fruits and vegetables. Constipation, flatulence, lack of relief after the act of defecation and other stool discomfort on a keto diet is due to the fact that in the absence of carbohydrates, large amounts of intestinal microflora are killed. The condition is also worsened by dehydration and an abundance of fatty foods to which the body is not used to. Improve the condition of the introduction of avocado, green vegetables, leafy greens (lettuce, spinach, arugula), broccoli sprouts, as they contain dietary fiber inulin. It is useful to consume flax seed, add to the diet fermented vegetables (sauerkraut, pickles), which are natural prebiotics and improve intestinal microflora. You can take supplements with magnesium citrate. In addition, it is necessary to drink as much as possible, especially mineral water. Walking at a fast pace and moderate exercise will help to restore the evacuatory function of the intestine.
4. Risk of nutrient deficiency. Due to the refusal of fruits and vegetables in the ketogenic diet, the body lacks a number of important vitamins and trace elements. In addition, there is a loss of electrolytes – sodium, potassium and magnesium. This can be avoided by carefully planned menus and the introduction of dietary supplements into the diet. There are also long-term side effects of the keto diet, which include: hypoproteinemia, kidney stone disease, vitamin and mineral deficiency.

Are there absolute contraindications?

For those who have decided to move to the society of lowcarbers, it is necessary to know about the absolute contraindications to the keto diet. This is a number of diseases in which you can not go on a keto diet under any pretext:

• Aminoacidopathies;
• Addison’s disease (chronic adrenal insufficiency);
• Carnitine translocase deficiency;
• Short-chain acyl dehydrogenase (SCAD) deficiency;
• Deficiency of mitochondrial 3-hydroxy-3-methylglutaryl-coenzyme A synthetase (mHMGS);
• Long-chain acyl dehydrogenase deficiency (LCAD);
• Medium-chain acyl-dehydrogenase (mCAD) deficiency;
• Long-chain 3-hydroxyacyl-coenzyme A deficiency;
• Pyruvate carboxylase deficiency;
• Disorder of beta-oxidation of fatty acids;
• Porphyria;
• Renal and hepatic failure (chronic renal failure and cirrhosis).

Separately, it is worth noting that you should not switch to a keto diet at the time of an acute painful condition – be it an acute respiratory viral infection or a heart attack. These are absolute, but temporary contraindications.

Common mistakes of beginners

Very often, when switching to keto nutrition, the opposite effect occurs: a person begins to gain weight. This is due to the mistakes that beginner lowcarbers make.

Overindulging in fat

Occurs against the background of euphoria from the fact that you can eat a lot of delicious fatty food. A person gets carried away, stops controlling the important ratio between fat, proteins and carbohydrates. There is an oversupply of calories – a direct road to being overweight. It is necessary to keep a food diary, with the help of which to control the excess fat.

Too many nuts and dairy

Nuts and dairy are great keto foods, especially if you digest them well. But it is easy to overeat them, while they are very caloric. It is necessary to control their intake.

Fear of protein

On a keto diet, there is a risk of losing muscle along with fat, turning into skinny fat. Muscle requires protein, the building material of muscle tissue, so 0.01-0.03 ounces of protein per body weight per day is a safe amount that will satiate the body well and prevent overeating.

More ketones does not mean better!

It is believed that the higher the level of ketone production, the more productive the weight is. However, side effects must be kept in mind. The value of ketones more than 6.0 mmol / L can indicate the beginning of a dangerous condition – ketoacidosis, which occurs, for example, in type 1 diabetes, when insulin levels drop sharply. High ketones require urgent medical attention, as it is a deadly condition for the body.

Keto or still a low-carb diet?

The ketogenic diet is a variation of the low-carbohydrate diet, differing in having fewer carbohydrates allowed with moderate protein and high fat intake. The LCHF diet involves up to 0.7-1.7 ounces of carbohydrates per day in the diet, while a typical low-carb diet involves up to 5.3 ounces.

The point of the keto diet is to put the body into a state of physiologic ketosis by eliminating carbohydrate foods, using fat as an energy source. If there is enough protein in the diet, the body will be able to increase glucose production through a process known as gluconeogenesis, so the weight loss effect will not come as quickly.

The ketogenic diet works great in the short term, suitable for those who expect short-term weight loss, can be effective for those with epilepsy, type 2 diabetes and other metabolic disorders, but in this case everything should be under the supervision of a doctor.

It suppresses appetite better than a high-protein, medium-carbohydrate diet, but is not suitable for the long term due to the threat of constant release of toxic ketone bodies and has a rather difficult adaptation period with negative effects. It is not the best diet system option for athletes as it leads to loss of muscle mass. It also has limitations including a number of health conditions as well as pregnancy, breastfeeding and irregular menstrual cycle.

A low-carbohydrate diet in a calorie-controlled environment has a longer-term effect and results in sustained fat loss. You can be on this regimen for a long time and it is safe for your health. But if you really like meat, fish, nuts and other fatty foods, can safely do without sweets, you will feel quite comfortable on the keto diet.

In conclusion, the keto diet is undoubtedly a powerful and intriguing dietary approach that has captured the attention of many. Through its emphasis on high-fat, low-carb intake, it enables the body to shift from relying on glucose for energy to burning fats for fuel. This shift not only aids in weight loss but also holds promise for managing certain health conditions like epilepsy and type 2 diabetes.

However, embarking on a keto journey is not without its challenges. The initial phase, often referred to as the “keto flu,” can be tough as your body adapts to the new fuel source. Moreover, maintaining ketosis requires dedication and careful meal planning to ensure you stay within your daily carb limits.

It’s crucial to remember that the keto diet may not be suitable for everyone. Consulting with a healthcare professional before starting this or any other diet is essential, especially if you have underlying medical conditions.

While the keto diet can yield impressive results in terms of weight loss and metabolic benefits, it should be approached with caution and proper understanding. Long-term effects are still being studied, and there may be individual variations in how well one responds to the diet.

In your keto journey, make sure to prioritize a balanced and sustainable approach to eating. Focusing on whole, nutrient-dense foods and listening to your body’s signals can go a long way in achieving your health and fitness goals.

So, if you’re considering the keto diet, arm yourself with knowledge, consult a healthcare professional, and embark on your journey with realistic expectations. Remember, there is no one-size-fits-all approach to diet, and what works best for you may differ from others. Ultimately, your health and well-being should be the top priority on any dietary path you choose to follow.

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