Keto diet. Full review - advantages and disadvantages

Keto diet. Full review - advantages and disadvantages

content 

• Benefits of the Ketogenic (Keto) Diet

•   What is on the Keto Diet

•   How to get into ketosis?

•   How to understand that you are in Ketoz?

•   Macro Calculation for Ketogenic (Keto) Diet

•   Types of Ketogenic (Keto) Diet

•   Physical performance

•   The Dangers of a Ketogenic (Keto) Diet

•   What will happen to my body

•   Keto Flu

•   Common Side Effects on the Ketogenic (Keto) Diet

•   Less Common Side Effects on the Ketogenic (Keto) Diet

•   Resolving Difficulties

•   How to save on Keto Diet?

•   Conclusions and Tips

What is a ketogenic (KETO) diet?

The ketogenic (KETO) diet is well known as a low-carb diet, during which the body uses ketones produced by the liver from fat as fuel. Often it is called ketone, low-carb, Low Carb High 
Fat (LCHF) diet, etc.


When you eat something high in carbohydrates, your body produces glucose and insulin.

• Glucose  -  is a molecule that the body is easiest to convert and use as an energy source, so it will always be preferable to other energy sources

• Insulin  - is produced to distribute glucose throughout the body through the bloodstream. Due to the fact that glucose is the preferred source of fuel for the body, your fats remain unclaimed and are stored by the body in case of emergency. With a normal diet high in carbohydrates, the body will use glucose as the main source of energy. With reduced carbohydrate intake, the body goes into a state called "Ketosis."

• Ketosis  - is a natural process that triggers the body to survive while reducing food intake. During this condition, the body produces ketones in the liver from free fatty acids, which come from fat stores. You can read more about them in our article “What are ketones”.

Ketones are an alternative source of fuel for the body. The ultimate goal of a properly maintained ketogenic (KETO) diet is to make your body enter this metabolic state. We do this not by reducing the calorie intake, but by reducing the intake of carbohydrates.
Our bodies have the ability to adapt to what we feed them. When we increase fat intake and decrease carbohydrate intake, the body begins to use ketones as the main source of fuel. The optimal level of ketones provides many benefits for health, weight loss, physical and mental characteristics.

Benefits of the Ketogenic (Keto) Diet

There are many benefits from staying at KETO: from weight loss and increasing energy levels to therapeutic and medical applications. Almost everyone has the opportunity to safely benefit from low-carb, high-fat diets.

Weight loss

The Ketogenic (KETO) Diet uses your fat as an energy source, so the benefit of weight loss is obvious. At Keto, the level of insulin (the hormone responsible for storing fat) is significantly reduced, which turns your body into a fat burning machine. Scientifically, the KETO diet has shown better results than diets high in carbohydrates.

Many people include MCT oil in their diet (this increases the production of ketones and fat loss), adding bullet proof coffee in the morning

Blood sugar control

The Keto Diet naturally lowers blood sugar due to the type of food you eat. Studies show that a ketogenic diet is a more effective way to treat and prevent diabetes than low-calorie diets.

If you have a pre-diabetic condition or you are suffering from type II diabetes, you should seriously consider a ketogenic diet.

Mental focus

Many people adhere to the Ketogenic (KETO) Diet specifically to increase mental performance.

Ketones are a great source of fuel for the brain. When you lower your carbohydrate intake, you avoid large spikes in your blood sugar. Together, this can lead to improved focus and concentration.

Some studies have shown that increasing fatty acid intake can affect our brain functions.

Increasing energy and normalizing hunger

By providing your body with a better and more reliable source of energy, you will feel more energetic throughout the day. It is shown that fats are the most effective molecule for burning as fuel.

In addition, fat, of course, is more satisfying and ultimately leaves us in a saturated (“full”) state longer.

Epilepsy

A ketogenic diet has been used successfully since the early 1900s for the treatment of epilepsy. It is still one of the most widely used methods of treating children with uncontrolled epilepsy. Learn more at The Charlie Foundation

One of the most important benefits of the KETO diet for the treatment of epilepsy is that, while reducing the amount of medication used, excellent control is maintained. Studies of the last few years have also shown significant results when using the Ketogenic (Keto) diet in adults.

Cholesterol and blood pressure

With the KETO Diet, triglycerides and cholesterol levels increase, which is usually associated with arterial plaques.

More specifically, a low-carb and high-fat (keto) diet shows a significant increase in HDL (HDL) and a decrease in LDL (LDL) compared with low-fat diets.

Many studies of low-carb diets have shown better blood pressure results compared to other diets.
Some problems with blood pressure are associated with overweight. The bonus of a ketogenic (keto) diet is that it leads to weight loss.

Insulin resistance

Insulin resistance can lead to type II diabetes if left unchecked. Numerous studies show that a low-carb ketogenic diet can help people lower their insulin levels to a healthy range.


Even if you play sports, you can use insulin on keto by eating foods high in omega-3 fatty acids.

Acne

When you switch to a ketogenic diet, your skin usually improves.

Here is one study that shows a reduction in skin damage and inflammation when switching to a low carbohydrate diet. Another study shows the likely relationship between a high carbohydrate diet and an increase in acne, so it’s likely that a ketogenic (keto) diet can help.


Reducing dairy consumption and following a rigorous skin cleansing program can also be helpful in treating acne.

What do I eat on a keto diet?

Starting a keto diet, you need to plan ahead. This means having a ready-made and viable diet plan. The fact that you will enter ketosis (ketogenic state) depends on what you eat. The more you limit the amount of carbohydrates in your diet (less than 15 g per day), the faster you will enter ketosis.

You need to continue to restrict carbohydrates, consuming them mainly from vegetables, nuts and dairy products. Do not eat refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruits. Small exceptions are avocados, carambola and berries, which can be eaten in moderation.

Exclude foods such as:

• Cereals - wheat, corn, rice, cereals, etc.
• Sugar - honey, maple syrup, agave, etc.
• Fruits - apples, bananas, apelnous, etc.
• Tuberous - potatoes, yams, etc.
• The main products on keto are:
• Meat - fish, beef, pork, lamb, poultry, eggs, etc.
• Leafy greens - spinach, cabbage, etc.
• Ground vegetables - broccoli, cauliflower, etc.
• High fat milk (dairy products) - hard cheeses, high fat cream, butter, etc.
• Avacado and berries - raspberries, blackberries and other berries with a low glycemic index
• Sweeteners - stevia, erythritol, arhat and other low carbohydrate sweeteners
• Other fats are coconut oil, fatty salad dressings, saturated fats, etc.

In short, then ...

Try to remember that keto is a high-fat diet with a moderate protein content and very low carbohydrate content. Your nutrient ratio (BJU) on a ketogenic (keto) diet should be approximately 70% of fats, 25% of proteins and 5% of carbohydrates.

Typically, approximately 20-30 grams of carbohydrates (NET) will be required for a daily diet. But the less you consume carbohydrates and the lower your blood glucose level, the better the overall result. If you adhere to a ketogenic (keto) diet for weight loss, then you need to track both the total amount of carbohydrates and NET carbohydrates.

Protein needs to be consumed in the required amount. Thus supplementing the calorie content obtained from fats during the day.

You may be wondering: “What is NET (pure) carbohydrates?” - It's simple! NET (net) carbohydrates is the difference between total carbohydrates and fiber. In order to determine how many pure (NET) carbohydrates are contained in the product, it is necessary to subtract fiber from the total amount of carbohydrates. It is recommended to keep the total amount of carbohydrates up to 35 grams, and pure (NET) carbohydrates - up to 25 grams (preferably up to 20 grams).

Vegetables on the Ketogenic (Keto) Diet

Dark green and leafy are always the best choice for vegetables. Most of your meals should contain protein with vegetables and fat. For example, chicken breast baked in olive oil, with broccoli and cheese. Steak with a piece of butter, garnished with spinach fried in olive oil.
If you still do not understand what pure (NET) carbohydrates are, do not worry! Let's look at an example in more detail. Let's say you want to eat some broccoli (1 cup):

• The total amount of carbohydrates in 1 cup of broccoli is 6 grams
• Also, in one cup of broccoli contains 2 grams of fiber
• So we need to subtract from 6 grams (total carbohydrates) 2 grams (fiber)
• This will give us 4 grams of pure (NET) carbohydrates.

Where to start the Keto Diet?

To start is very simple - you need to dive into the topic. It is important to review your stocks in the kitchen and add new ingredients that will help you maintain the necessary level of fat so that the diet does not turn into just a low-carb diet.


Also, every month we make newsletters of new materials and recipes for the ketogenic (keto) diet. Subscribe to keep motivation and inspiration on the road to success and diversify your diet!

For now, start by exploring the materials on this site, and review the various sections. For more information and tips, subscribe to our pages on social networks.

How to enter Ketosis?

Entering ketosis is quite simple, but because of the abundance of information it may seem that it is very difficult and confusing. Below is a list of actions that need to be completed, compiled in order of importance:

1. Limit carbohydrates. Most people focus only on limiting “pure” (NET) carbohydrates. If you want to achieve outstanding results, limit all carbohydrates. Try to keep your intake of no more than 20 g of pure carbohydrates and no more than 35 g of carbohydrates TOTAL.
2. Reduce your protein intake. Many people came to keto after the Atkins diet and do not limit themselves to protein. Excess protein leads to a decrease in ketosis. Ideally, for weight loss you should eat 0.6 - 0.8g per pound of dry body weight. In order to correctly calculate your protein intake, use our KETO Calculator>
3. Stop worrying about the amount of fat. Fat is the main source of energy on keto, so be sure to supply it with your body in abundance. You will lose weight on keto and without starvation.
4. Drink water. Try to drink at least 2 liters of water per day. Make sure you drink enough water all day long. This not only helps to regulate many vital processes, but also reduces the feeling of hunger.
5. Refuse snacks. Weight loss goes better when there is no burst of insulin during the day. Empty snacks can slow down or completely stop weight loss.
6. Start fasting. Fasting can be a powerful tool to increase ketone levels throughout the day. There are many different options for using hunger.
7. Add a sport. Exercise is known to enhance health. If you want to get the most out of your keto diet, add 20-30 minutes of exercise per day. Even a simple walk will help regulate weight loss and blood sugar.
8. Take supplements. This is usually not required, but some add-ons can help improve your results.

Note: Always remember to check the ingredients on the label. Very often, you may find hidden carbohydrates in foods that seem suitable for Keto.

Optimal Ketosis and Macros

There are many tricks, tricks, and tricks to achieve ketosis, but I do not recommend you use them.

Optimal entry into ketosis can be achieved by dietary nutrition (i.e., through the food we eat). You do not need a magic pill to end up in ketosis and start burning fat. Be strict about your diet, stay alert and start recording what you eat (to make sure your body gets the right amount of fat, protein, and carbohydrates).

How to understand that you are in Ketoz?

You can understand that you are in ketosis by detecting ketones in the blood or urine using special test strips, although it is not worth it. Test strips for measuring ketones in urine are considered to be rather inaccurate (they answer the question “Am I in ketosis?” More), and the most accurate strips for measuring ketones in the blood are quite expensive (about $ 5 / pc).


Instead, you can use a short list of “symptoms” that will tell you that you are on the right track:

Macro Calculation for Ketogenic (Keto) Diet

• Frequent urination -  Keto is a natural diuretic, so you will go to the toilet more often. Acetoacetate, a ketone body, is also excreted in the urine, which will lead to more frequent toilet trips for beginners.
• Dry mouth - Frequent urination leads to dry mouth and increased thirst. Make sure you drink plenty of water and replenish your electrolytes (salt, potassium, magnesium).
• Smell from the mouth -  Acetone is a ketone body that is partially excreted through respiration. It can smell like an overripe fruit or nail polish remover. This temporary phenomenon usually passes over time.
• Reduce hunger and increase energy -  Usually, after Keto Flu has passed, you experience less hunger and a “pure” and charged mental state.

Macro Calculation for Ketogenic (Keto) Diet

“Macros” is an abbreviation of the term macronutrients. Your macros are the daily intake of the Big Three nutrients: fats, whites, and carbohydrates. You can use the calculator below to calculate your daily need for macronutrients on the Keto Diet.

Starting a Keto Diet? Let's calculate how much you need to eat. We use the data you enter to accurately calculate the nutrients for you on the Keto Diet.

Attention: If you play sports or want to see a more complete description of how we do calculations, see the full version of our Keto Calculator>

Types of Ketogenic (Keto) Diet

Caution: If gaining muscle mass is not your goal on keto, you can skip this section.

Many people wonder if carbohydrates are needed to build muscle. Of course not. If you are also interested in this question, I will assume that you know how to gain mass.

Your glycogen stores can be replenished on a keto diet. Ketogenic (Keto) Diet is a great way to build muscle mass, but protein intake is very important.

It is recommended to take about 1.0 - 1.2 g per pound of dry body weight (i.e. 2.2 - 2.6 g / kg). On a ketogenic diet, muscle growth may be slower because total body fat does not increase. If for some reason you need to increase body fat, you can achieve your goals through the various types (types) of the Ketogenic (Keto) Diet. These include:

• 
  

  Standard Keto Diet (SKD): This is the classic Keto Diet that everyone knows. On this site, mainly information about it is provided.
• 
  

  Target Ketogenic (Keto) Diet (TKD): This is a variation of the classic keto diet with a small amount of fast-digesting carbohydrates before exercise.
• 
  

  Cyclic Ketogenic (Keto) Diet (CKD): This is a variant of the Keto Diet for bodybuilders and competitors, in which, one day a week, you need to eat carbohydrates to replenish glycogen stores.

Physical performance

People often claim that the Ketogenic (Keto) Diet affects physical performance, but it’s not so ... not for long. In the short term, you may notice a slight drop in performance, but it will go away as soon as you begin to adapt to fat intake and consume enough fluid and electrolytes.

A lot of exercise research has been done. A study conducted on experienced cyclists who had been on a ketogenic (keto) diet for four weeks showed that their aerobic endurance was not affected and their muscle mass remained unchanged. Their bodies adapted to ketosis, reducing both glucose and glycogen stores, and used fats as their main source of energy.

Another study was conducted at eight professional gymnasts, which showed the same results. Both groups were on a strict diet of green vegetables, protein and high-quality fats. Therefore, even if you are engaged in long cardio workouts, the benefits of the Ketogenic (Keto) Diet have been proven again.

The only exception during which physical performance can be reduced are exercises that require explosive action. If you need to boost your performance a bit, you can eat 25-50g of carbohydrates about 30 minutes before your workout.

The Dangers of a Ketogenic (Keto) Diet

Could it be that the body begins to produce too many ketones? Yes, this is called ketoacidosis. Is this possible under normal circumstances? No! For most people, it’s hard to just go into diet ketosis. Going to the area where you may need medical attention is unlikely.

Caution: The main exception for ketoacidosis is type I diabetes - it can occur with very low levels of insulin, which is very rare in people with a functioning pancreas. Dangerously high insulin levels result in insulin secretion.

There are many misconceptions about a low-carb, high-fat diet that give rise to the infamous view of the ketogenic (keto) diet. At the same time, a lot of research has been published over the past 30 years that show the benefits of high fat and low carbohydrate diets.

Sometimes, people confuse Keto with a high-fat and high-carb diet, which is simply terrible for the body. Of course, when you eat a lot of fatty foods with a high sugar content, it will not lead to anything good.

Have you considered trying a low-fat diet? Ketogenic (Keto) Diet has been shown to be more effective and beneficial to health.

When you eat foods high in fat and carbohydrates, your body produces glucose. It is easiest for our body to convert carbohydrates into energy, which is why it uses it in the first place. As a result, fats will be instantly left in reserve. In turn, this leads to weight gain and health problems associated with diets high in carbohydrates and fats. (NOT Keto).

For your own safety, you should always consult your doctor if you have any problems starting the Ketogenic (Keto) Diet. Particular caution should be taken if you are currently taking medication as a result of previously existing conditions, as additional monitoring may be required / Also, be careful when breastfeeding, as you may need to increase your carbohydrate intake.

What will happen to my body

Your body uses a simple system to convert carbohydrates into energy. For a long time using this system, your body has developed a large army of enzymes to implement this process. And only a small fraction of enzymes is used to work with fats - for the most part to preserve them.

Now your body will work in a mode of lack of glucose and high in fat, which requires the construction of new sources of enzymes. When your body adapts to ketosis, your body naturally uses glucose residues

This means that soon your muscle glycogen stores will be depleted, resulting in a lack of energy and lethargy.

In the beginning, during the first week after the start of keto, many note the appearance of headaches, blurred consciousness, dizziness and irritability. In most cases, this is the result of leaching of electrolytes, because ketosis has a diuretic effect. Make sure you drink plenty of water and consume enough sodium.

Starting Keto, stock up on salt - salt is everything! Sodium will help retain water, as well as replenish the supply of electrolytes. For most people on Keto, a temporary state of “overwhelming” is the main side effect they have to face. This is called the Keto Gearp.

Keto Flu

Keto Flu is a common side effect for beginners ,It usually goes away in a few days. There are several ways to reduce or completely eliminate its symptoms. When you switch to Keto, you may experience slight discomfort. which includes general fatigue, headache, nausea, cramps, etc.

Several causes contribute to the appearance of Keto flu, but 2 main reasons can be distinguished:

1. Keto Diet has a diuretic effect. You will go to the toilet more often than usual. This results in both fluid loss and a decrease in electrolytes in the body. Several ways can help here: drink Bulna or Powerade Zero and increase the amount of water. The main task is to restore and maintain the level of electrolytes.
2. Your body is rebuilding. Over the years, our body has become accustomed to the high intake of carbohydrates and their processing. At the same time, the amount of fat consumed is not so great. The body needs to create enzymes to process a new fuel source. During the transition to Keto, the brain may lack energy, which leads to “fatigue”, headaches and nausea. If this problem bothers you a lot, try reducing your carbohydrate intake gradually.

After increasing the amount of water and restoring electrolyte levels, most of the symptoms of Keto Flu should recede. The adaptation process for an average person who consumes 20-30 g of NET carbohydrates per day takes about 4-5 days. I advise you to reduce the amount of carbohydrates to 15 grams per day in order to confidently enter ketosis in a week. If you are still experiencing any symptoms of Keto Flu, be sure to get enough electrolytes.

If you often go to the gym, you may notice that indicators of strength and endurance have decreased. Temporary decline in physical performance is a common occurrence for the Keto Diet. Once your body is fully adapted to Keto, you will begin to use fat as the main source of energy.

Common Side Effects on the Ketogenic (Keto) Diet

Below you will find several side effects that are most common with those who start the Keto Diet. Most often, these side effects are the result of dehydration and a lack of micronutrients (vitamins). Drink enough water (at least 2.5 liters per day) and eat healthy, micronutrient-rich foods.

Cramps

Cramps on the Keto Diet (leg cramps) is one of the most common side effects after starting a diet. It usually appears in the morning or at night. In general, this is a minor problem and it arises as a result of a lack of minerals in the body, and more specifically - magnesium.

Drink more water and add salt to your food. This will help reduce the loss of magnesium with the liquid and relieve you of cramps. If these measures are not enough, add magnesium.

Constipation

On the Keto Diet, constipation is most often caused by dehydration (dehydration). A simple solution is to increase the amount of water. Try to drink at least 2.5 liters of water per day.

For your menu, choose vegetables rich in fiber. High-quality fiber from non-starchy vegetables will also help solve the problem. This is usually enough. If the problem still persists, try adding a psyllium or probiotic.

Tachycardia

When you switch to Keto, you may notice that your heart beats faster and harder. This is a common occurrence. Do not panic - this is temporary and usually disappears during the first week.

If the problem persists, drink more water and eat enough salt. This is enough to get rid of unpleasant symptoms. If the problem persists, adding potassium once a day may help

Physical Performance Decrease

At the beginning of the Keto Diet, you may notice a decrease in strength and endurance. Usually, this lasts until your body fully adapts to use fat as its main source of energy. As soon as this “switch” occurs, your strength and endurance will return.

If the problem persists, you can try the targeted Keto Diet with carbohydrates 30-60 minutes before your workout.

Rare side effects on the Keto Diet

These are rarely occurring side effects, which our subscribers to the social service write with certain periodicity. networks. Many of them also appear as a result of dehydration and a lack of micronutrients. Therefore, try to drink more water and monitor electrolyte levels.

Lactation

There are mixed and comparable studies on breastfeeding on Keto, although so far the effect of the Keto diet on breastfeeding has not been fully studied.

It is known that a ketogenic diet is allowed during breastfeeding. However, it is recommended to increase the amount of carbohydrates from fruits by 30-50 grams in order to help the body make milk. You may also need to increase your calorie intake.

More specifically, it may be necessary to add 300-500 kcal of fat to increase milk production. Be sure to contact your doctor for professional advice.

Keto Diet Hair Loss

If you find hair loss 3-5 months after the start of the Keto Diet, then this is most likely a temporary phenomenon. Start taking multivitamins and live a normal life.

Since hair loss is a rare occurrence, you can prevent it if you do not cut too much calories and sleep 8 hours a day.

Increased Cholesterol on the Keto Diet

This is usually good! A lot of studies indicate an increase in cholesterol when switching to the Keto Diet.

Cholesterol levels increase due to HDL (HDL - good cholesterol). This reduces the risk of cardiovascular disease. You can also detect an increase in triglycerides - this is often observed in people who lose weight. Their level is normalized when the weight returns to normal.

There is a small percentage of people who also have high LDL cholesterol (LDL - bad cholesterol). Its danger lies in particle size and density. At Keto, these numbers are improving.

Gallstones

Several studies on the effects of the Keto diet on gallstones have shown that most people have improved or have completely cured gallstone problems. The only drawback is that many of those who started a low-carb diet noted discomfort. If you encounter this, you will soon feel better.

Another common question that relates to gallstones is, “Can I start a keto if my gallbladder has been removed?” The answer is yes!

Perhaps it will be more convenient for you to increase the amount of fat gradually, in order to gradually prepare the body for its use.

Dyspepsia

In general, switching to a ketogenic diet helps get rid of indigestion and heartburn. Keep in mind that in the beginning, many note an increase in the number of heartburn attacks.

If you encounter such problems, the best solution is to limit the intake of fat, adding it gradually to the required norm over two weeks.

Keto rash

There is no real scientific research / explanation as to why some people get itchy skin when they start the Keto Diet. There is only a useful described experience of people who have encountered this problem. Therefore, we rely on those answers that we managed to read.

There is an assumption, a keto rash appears as a result of the skin's reaction to acetone, which comes out with sweat (for the same reason, bad breath may appear).

Choose clothes that absorb or sweat better. Also, take a shower right after the activity that made you sweat.

Resolving Difficulties

Sometimes you may have problems or questions that are not reflected in this review. On this site we collect and publish a large amount of information, therefore, try using the search - maybe this will help to find the answer. If you still could not find the answer, we have a large community on VK . Ask your question there.

Below you will find frequently asked questions on the Keto Diet. Also, after this section there is a link to a page with a broad overview of frequently asked questions.

Question: What weight can I lose?

Answer: How much you can throw is completely up to you. Obviously, by adding physical activity to your lifestyle, you can speed up the process of burning fat. Refusing sugar substitutes, dairy, wheat and related products (gluten, wheat flour and other wheat products) would also be a good idea.

Very often we are faced with weight loss due to fluid at the very beginning. Ketosis has a strong diuretic effect, which helps to get rid of several kilograms in the first few days. Unfortunately, this is not fat. But on the other hand, this means that your body becomes a fat burning machine.

Question: How do I control carbohydrate intake?

Answer: The most convenient way is to use MyFitnessPal and their mobile application. You will not be able to track the amount of NET carbohydrates, but you will be able to monitor the total carbohydrates in the diet and fiber. In order to get NET carbohydrates, simply subtract fiber from total carbohydrates.

Another option might be FatSecret. Their application will help track the dynamics of weight and the number of macronutrients. The choice is yours.

Question: I caught up, but I want to return to the Keto Diet. How to do it right?

Answer: First exhale - it is not the end of the world. You may notice that your weight has risen slightly (most likely due to water). As soon as you drain the accumulated water, the arrow on the scale will begin to descend again. As soon as you find fluctuations on the scales - keep in mind that there is a biological basis for this.

Pull yourself together and stick to the plan to achieve your goal.

Question: Weight no longer goes away. Now what?

Answer: Many factors lead to a slowdown in weight loss: stress, lack of sleep, exercise, hormonal failure, alcohol, etc. Weight loss cannot be permanent. Every day, the water level in the body fluctuates.

On average, people lose 0.5-1 kg per week, but this does not mean that this trend will be constant. Measure not only weight, but also volumes. It often happens that with stable weight, volumes are reduced. If you are still experiencing problems after 4-5 weeks, pay attention to the foods you consume.

First of all, people recommend recounting their macros to be sure that you are not sorting by calories, drinking enough water, replenishing and maintaining the supply of electrolytes, and abandon dairy products.

Question: I don’t like meat / fish / eggs / [insert food that you don’t like here]. Can I stick to the Keto Diet?

Answer: The short answer is “Yes.” There are no mandatory requirements from which foods you should get fat or your calories. If you stick to Keto macros, then you are on Keto.

Someone drinks coffee with butter and eats a lot of meat, someone comes up with vegetarian recipes, someone refuses nuts and "milk". One way or another, there are many options left to fit your macros into recommended restrictions.

Question: What happens when you reach your target weight on the Keto Diet?

Answer: Someone leaves with Keto as soon as they reach their desired weight, others stay or go on a cleaner diet. It is worth remembering one thing - if you return to your old eating habits, weight will return.

Even if you keep calories under control, after switching to a normal diet, you can still notice weight gain. This is due to the restoration of glycogen stores.

Many people stay on the Keto Diet simply because they feel better.

How to save on Keto Diet?

There is an opinion that the Keto Diet is more expensive than other diets. Many Keto foods may be slightly more expensive than cereal products, but Keto diets are much cheaper than most people might think.

A ketogenic diet may be more expensive than a regular American diet, but its cost is no different from any other proper diet. But there are several ways to cook Keto. The best ways to save are no different from any other budgeting:

• Look for bargains. You can always find a good sale or coupons for food suitable for the Keto Diet. Usually you can save a significant amount of money if you compare the offers of stores in the neighborhood.
• Buy in bulk and cook in advance. If you belong to the type of people who do not like to spend time cooking, then this will suit you best. Buying products in bulk (from manufacturers, distributors or wholesalers) will help significantly reduce your costs. In addition, you can make preparations or prepare food in advance. So you save both time and money.
• Cook it yourself! Despite the fact that it is very convenient to buy and cook from semi-finished products, this always increases the cost of products. Buy uncut vegetables, unfinished meat, mayonnaise and dressing. Just try to cook it yourself at home. This simple tip will help lower your food costs.

Conclusions and Tips

In general, eating high amounts of fat, a moderate amount of protein and a small amount of carbohydrates will have a significant impact on your health - lower cholesterol, your weight, blood sugar, and increase your energy supply and mood.

At the very beginning, it can be hard to stick to the Keto Diet. However, the popularity of “clean” food is becoming wider, making it easier to find high-quality, low-carb foods.

Below are a few short and comprehensive tips for those who read this page and started a diet and lose weight:

1. Follow a simple and strict path. The best results can be achieved by those who strictly restrict the intake of carbohydrates. Try to keep your carbohydrate intake as low as possible in your first month. Remove both excess sugar and artificial sweeteners (such as diet soda) from your diet. Their exclusion from the diet significantly reduces sugar cravings.
2. Drink water and replenish electrolytes. Most commonly encountered problems result from dehydration and a lack of electrolytes. When you start the Keto Diet (or if you have been following it for a long time), make sure that you drink enough water, add salt to your food, and add multivitamins to your diet. If you are still experiencing side effects, order electrolytes as a separate supplement.
3. Keep a food diary. To go beyond the permissible level of carbohydrates is very easy. Hidden carbohydrates are found in almost every product you eat. A record of what you eat helps to control the amount of NET carbohydrates consumed and to feel responsible for your diet.