Keto Diet: Essence, Menu For A Week, Reviews And Results

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Video: Everything You Need to Know About the Keto Diet 2023, December
Keto Diet: Essence, Menu For A Week, Reviews And Results
Keto Diet: Essence, Menu For A Week, Reviews And Results

The keto diet: pros and cons, menus, recipes

The keto diet is named after the word ketosis. This condition is characterized by an increase in the level of ketone bodies in the body, which it later uses to maintain its own vital functions.

If a person does not get enough carbohydrates from food, the liver begins to produce ketone bodies from fatty acids. They are an alternative source of energy. As a result, the balance of fats, proteins and carbohydrates changes, which allows starting the process of burning fat in the body.

[Video] Dr. Berg - KETO DIET: what is the main benefit of a ketogenic diet? Why should you start?


  • The basics of the keto diet
  • The rules for achieving ketosis
  • Stages of adaptation of the body to ketosis
  • Signs of ketosis
  • Three types of keto diet
  • Keto diet meal plan
  • Calorie Counting Apps for Android and IOS
  • Menu for the week of the keto diet
  • Allowed and prohibited keto diet foods
  • Delicious recipes for the keto diet
  • Pros and cons of the keto diet
  • Side effects of the keto diet
  • Contraindications
  • Reviews and results
  • What doctors say about the keto diet

The basics of the keto diet

The basics of the keto diet
The basics of the keto diet

Ketosis is the body's response to the production of ketone bodies. They are represented by molecules that carry an energy charge. The body produces ketone bodies only when it does not receive glucose from food, that is, when the blood sugar level is low.

Simple carbohydrates from food break down quickly, which provokes an increase in blood glucose levels. If they are not enough, then the body starts the production of ketone bodies. In this case, it is necessary that the amount of protein from food comes in sufficient volume. Otherwise, the body will begin to process its own muscle mass.

We can talk about ketosis from the moment when the body starts the process of producing ketone bodies. If you completely refuse food, then it will begin very soon. However, such a radical method of losing weight is a health hazard.

In order not to harm your body, it is better to resort to a keto diet. Moreover, it can be observed over a long period of time. It will not harm health, and the process of getting rid of excess weight will be launched.

[Video] Dr. Berg - What is ketosis? What is the essence of the keto diet?

The rules for achieving ketosis

The rules for achieving ketosis
The rules for achieving ketosis

To enter the body into a state of ketosis, the following guidelines must be followed:

  • The total daily amount of carbohydrates supplied with food into the body should be equal to 35-50 grams. In its pure form, this number is 20 g.
  • Fat-containing foods on a keto diet can be eaten without any fear that the process of losing weight will be suspended. In this case, they are energy sources.
  • You will need to drink at least 3 liters of clean water per day.
  • Snacks on a keto diet are not allowed as they cause an increase in insulin levels in the blood.
  • Exercise should be done during the diet, but it shouldn't be exhausting. A half-hour load a day is enough to speed up the fat breakdown process.
  • To lose weight, you need to cut the daily calorie content of meals by 500 kcal. To gain muscle mass, on the contrary, you need to increase the daily calorie intake by 500 kcal. These are not absolute values and may vary based on body weight and energy expenditure.
  • Salt intake should be limited.
  • You need to eat at least 5 times a day with an interval of 3-4 hours. The last meal should take place three hours before the night's rest.

If you follow all the rules of the keto diet, you will be able to lose 0.5-2.5 kg of weight in a week. As for the specific numbers, the final result depends on the individual characteristics of the organism. The diet is popular among both ordinary people and bodybuilding athletes. This is because there is no loss of muscle mass during the keto diet. Celebrities such as Alice Milano, Melissa McCartney and Kim Kardashian do not hide their addiction to the keto diet.

[Video] Dr. Berg - Keto Adaptation: How To Enter Ketosis?

Stages of adaptation of the body to ketosis

Stages of adaptation of the organism
Stages of adaptation of the organism
  1. Stage 1. The entire amount of carbohydrates should be consumed in the morning. In this case, the energy from them will be completely recycled. Then glycogen will begin to connect, which will produce its own glucose.
  2. Stage 2. Carbohydrate foods are kept to a minimum. Now glycogen from the liver and muscles is completely responsible for the production of energy. After another 2-3 days, the body will start looking for alternative sources of energy.
  3. Stage 3. After three days, all glycogen reserves will be depleted. The body is left with 2 sources from which it can receive energy - these are proteins and fats. Fats will begin to burn, but full ketosis in the third stage has not yet come. Proteins from food, the body begins to process into glucose. If a person receives an insufficient amount of protein products, then the body will burn muscles, which is very bad. Therefore, the keto diet assumes a twofold increase in protein in the menu. That is, instead of 2 g of protein, for each kilogram of weight you will now need to eat 4 g.

  4. Stage 4. After a week, the body realizes that carbohydrates from food will not come. Then he begins to scoop it from body fat. Only from this moment can we consider that ketosis is fully launched.

Signs of ketosis

Signs that indicate ketosis:

  • An increase in the number of ketone bodies in the urine. You can check this with special test strips.
  • Decreased appetite.
  • Improved mood.
  • A surge of energy, vivacity and strength.
  • The appearance of the smell of acetone from the mouth. A similar smell can come from sweat and urine.

Three types of keto diet

Three types of keto diet
Three types of keto diet

There are three types of keto diets, including:

  • The standard weight loss scheme. The Standard Keto Diet is the easiest option for you to lose weight. This scheme does not imply refeeds; this is the name for certain time periods in which it is necessary to increase the amount of carbohydrate food. The balance of fats, carbohydrates and proteins does not change throughout the diet. This option is optimal for people who do not go in for active sports, or feel good during training against the background of a low intake of carbohydrates.
  • Targeted weight loss technique. A targeted keto diet involves the introduction of refeeds, that is, you will need to eat carbohydrate foods. This is done before and after physical activity. These refeeds allow you to improve your workout efficiency by increasing your blood glucose levels. The rest of the time, a person must adhere to the keto diet menu. It is imperative to introduce refeeds to people who experience a breakdown during physical activity.

  • Cyclic keto diet. The cyclical keto diet involves the introduction of refeeds at a time when the supply of glycogen in muscle mass is completely exhausted. This keto diet option is suitable for people who are clearly aware of exactly when they need to increase their carbohydrate intake. That is, it is more suitable for "advanced" users. It is impossible to pinpoint the time of depletion of glycogen stores, since this is a purely individual process. Determining which one will take you to try other, lighter keto diet options.

If the keto diet is practiced for the first time, then it is best to start with a standard technique. Already after 7 days, you will be able to adequately assess your own health and how the keto diet affects the duration and intensity of physical activity. If the state of health worsens, there is a breakdown, then the body needs to be fed with carbohydrates. Then it's time to switch to a targeted or cyclical keto diet.

Keto diet meal plan

Keto diet meal plan
Keto diet meal plan

To start following a standard keto diet, you need to calculate your daily calorie intake. If you plan to lose weight by burning fat, then 500 kcal will need to be subtracted from the resulting number. If you need to gain muscle mass, then 500 kcal will need to be added to the resulting number.

1 g per 1 kg of lean muscle mass

Kcal in 1 g

Protein 2.2 4 kcal
Fats 1.8-1.88 9 kcal
Carbohydrates 0.22-0.44 4 kcal

To determine lean muscle mass, you need to know the percentage of body fat. If it is not possible to accurately calculate it, then you can focus on the presented picture.

The standard keto diet
The standard keto diet

First, you need to calculate the daily intake of proteins and carbohydrates. The remaining number will be assigned to fats.

Calculation example: a man weighs 80 kg, and his height is 175 cm.

Fat in his body is 20%, and lean muscle mass is 64 kg. His task is to burn excess fat. The daily calorie content is equivalent to 2500 kcal - this number allows him to eat normally, but not lose weight. To start the process of burning fat, 500 kcal takes away from 2500. So, for fat burning, a man will need to get 2000 kcal per day.

They include:

  • Protein: 2.2 * 64 = 140 g (560 kcal).
  • Carbohydrates: 0.44 * 64 = 28 (112 kcal).
  • Fat: 2000 - 560 = 1328 kcal (150 g).

You can break the received amount of fats, carbohydrates and proteins into 4 meals. Although this condition is optional. A person can eat at their own discretion. The main thing is that the balance is not disturbed.

The daily rate of kilocalories can be calculated using the Mifflin-Geor formula. It was adapted to the lifestyle of a modern person in 1990.

For women: (10 × weight (kg)) + (6.25 × height (cm)) - (5 × age (years)) - 161

Calculation example: (10 × 70) + (6.25 × 165) - (5 × 25) -161 = 700 + 1031-125-161 = 1445 - daily calories

For men: 5 + (10 × weight (kg)) + (6.25 × height (cm)) - (5 × age (years))

Calculation example: 5+ (10 × 90) + (6.25 × 180) - (5 × 30) = 5 + 900 + 1125-150 = 1880 - daily calorie content.

Targeted ketone diet

To stick to a targeted keto diet, you need to add 0.5 - 1 g of carbohydrates before each session. They will be used during training as a source of energy. In order not to exceed the specified calorie content, the amount of fat can be reduced. If necessary, the entire volume of carbohydrate food can be divided into 2 doses. Half of it is consumed before the start of training, and the other half after training.

Cyclic ketone diet

Cyclic ketone diet
Cyclic ketone diet

After 14 days from the start of the diet, 5-10 g of carbohydrates are added per 1 kg of dry weight. Carbohydrate loading can last for 9-36 hours. You need to start with the minimum number of hours, namely, from nine. Gradually it will be necessary to add two hours and track the result. On such days, you should eat protein foods, but fats are cut so as not to go beyond the daily calorie content. Carbohydrate loading is repeated once a week.

If the goal of the keto diet is to burn fat, then on carbohydrate days, the daily calorie intake is left the same, without taking away 500 kcal from it.

Calorie Counting Apps for Android and IOS

Calorie counting apps
Calorie counting apps

It is very convenient to calculate the daily calorie content using special applications. They are designed for both Android and IOS users. You can download them in PlayMarket and AppStore.

Apps are freely available and you don't need to pay for them. However, some of them are supplemented with special paid options that allow you to expand the capabilities of the program you are using. Although the standard version will be enough to calculate kilocalories.

A list of the most convenient and frequently downloaded calorie counting apps:

  • My Fitness.
  • Fat Secret counter.
  • Lifesum counter.
  • YAZIO.
  • Calorie counter from Dine4Fit.

Menu for the week of the keto diet

Sample keto diet menu # 1:




Before bedtime

Kefir and green tea Chicken fillet and herbs Salad: cucumber, tomato, pepper Cottage cheese
Yogurt, almonds Chicken fillet, chicken broth, herbs Leaf salad, cheese Assorted nuts
Walnuts, green tea Scrambled eggs with ham, cucumber Bryndza and greens Curd and yogurt
Cheese and yogurt Red fish, broccoli Scrambled eggs, green vegetable salad Kefir and nuts
five Ovary and tomato Baked fish, cheese Salad: feta cheese, cucumber, tomato Green tea and curd
Cottage cheese and a glass of kefir Beef ribs, cucumber Cheese, boiled fish Yogurt, nuts
Fish and cottage cheese Cheese and scrambled eggs with bacon Salmon and greens Nuts and yogurt

Example keto diet menu # 2:






At night

Boiled eggs - 3 pieces.

Cabbage and cucumber salad.

Unsweetened black tea.

Cottage cheese and applesauce (the apple must be stewed).

Borscht in meat broth.

Chicken fillet.

2 whole grain bread crumbs.

Vegetable Salad.

Compote without sugar.

Boiled beef. Boiled fish and tea. Protein shake.

Toast with cheese - 1 piece.

Fish fillet soufflé.


Fatty cottage cheese.

Chicken broth with meat.

Choletes from ground beef.

Brown rice.


Three eggs in the form of an omelet.

Green tea.

Boiled chicken fillet.

Salad and tea.

Casein (or cottage cheese).
Turkey fillet and rusk. Cottage cheese and baked apple.

Chicken broth.


Brown rice.

Vegetable salad.


Minced rabbit meatballs.

Green tea.

Protein shake.
3 boiled eggs and tea. Cottage cheese.

Meatball soup.

Hake minced meatballs.


Cottage cheese and rosehip infusion.

Beef pate.


Casein (or cottage cheese)

Rice pudding.

Cottage cheese.



Cheese and dogwood broth.

Fish broth with meatballs.

Chicken souffle.

Quince broth.

Rosehip decoction.


Chicken fillet.



Boiled eggs - 3 pieces.

Toast with cheese.



Broth on meat.

Minced chicken cutlet.

Vegetable Salad.


Crack and rosehip broth.

Red fish.

Toast with cheese.


Protein shake.

Beef chop.

Rusk and green tea.

Cottage cheese and rosehip broth.

Beef broth with minced meat.

Pike perch fillet meatballs.



Three eggs in an omelet.

Vegetable Salad.



The presented keto diet menu is designed for those people who plan to burn fat rather than gain muscle mass. That is, 500 kcal were removed from the daily calorie content.

Allowed and prohibited keto diet foods

Allowed keto foods:

Permitted and prohibited
Permitted and prohibited

Foods that can be eaten:

  • Red meat, regardless of how it is cooked.
  • Chicken and turkey.
  • Rabbit meat.
  • Fatty sea and river fish.
  • Seafood.
  • Chicken egg white.
  • Vegetable oils.
  • Hard cheese.
  • Butter.
  • Sour cream and cottage cheese, as well as other fatty dairy products.
  • Green vegetables: cabbage, zucchini, cucumbers, lettuce, green beans, celery.
  • Nuts.
  • Flaxseed and olives.

[Video] Dr. Berg - Key Keto Diet Foods:





Kcal per 100 g

Vegetables, mushrooms, herbs:

Mushrooms 3.5 2.5 thirty
Black Eyed Peas 2.8 0,4 8.4 47
Iceberg (salad) 0.9 0.1 1.8 fourteen
Olives 0.8 10.7 6,3 115
Cucumbers 0.8 0.1 2.8 fifteen
Cauliflower / Peking / Brussels sprouts 2.5 / 1.2 / 4.8 0.3 / 0.2 / 0 5.4 / 2/8 30/16/43
Zucchini 0.6 0.3 4.6 24
Green peas five 0.2 13.8 73
Celery 0.9 0.1 2.1 12


Flax-seed 18.3 42.2 28.9 534
Peanut 26.3 45.2 9.9 551
Nuts fifteen 40 20 500


Brown rice 7.4 1.8


Mayonnaise 2.4 67 3.9 627

Milk products:

Ryazhenka 2.8 4.2 67
Sour cream 25% fat 2.6 25 2.5 248
Cream, 20% fat 2.8 20 3.7 205
Kefir fat content 3.2% 2.8 3.2 4.1 56
Milk with fat content 3.2% 2.9 3.2 4.7 59

Meat, sausage and poultry:

Goose 16.1 33.3 364
Duck 16.5 61.2 346
Turkey 19.2 0.7 84
Boiled chicken 25.2 7.4 170
Sausages 12.3 25.3 277
Sausages 10.1 31.6 1.9 332
Smoked sausage 9.9 63.2 0.3 608
Dried sausage 24.1 38.3 455
Ham 22.6 20.9 279
Bacon 23 45 500
Rabbit 21 eight 156
Boiled veal 3.7 0.9 131
Boiled beef 25.8 16.8 254
Fat 2.4 89 797
Pork sixteen 21.6 259


Boiled soft-boiled chicken egg 12.8 11.6 0.8 159

Fish and seafood:

Sprats 17.4 32.4 0,4 363
Acne 14.5 30.5 332
Tuna 23 101
Cod liver oil 4.2 65.7 1,2 613
Herring 16.3 10.7 161
Sturgeon 16.4 10.9 163
Seafood 15.5 0.1 85
Salmon 19.8 6,3 142
Red caviar 32 fifteen 263
Pink salmon 20.5 6.5 142

Oil and fat:

Cooking oil 99.7 897
Animal fat 99.7 897
Linseed oil 99.8 898
Butter 0.5 82.5 0.8 748
Vegetable oil 99 899


Mineral water
Green tea
Black tea 20 5.1 6.9 152

[Video] Dr. Berg - MILK on the Keto Diet / Is It Possible to Eat Dairy on the Keto Diet?

Prohibited keto foods:

Foods that are prohibited for consumption:

  • Sugar and honey.
  • Cookies, flour products, ice cream, chocolate, candy, jam and preserves.
  • Starch.
  • Powdered drinks.
  • Bran and seeds.
  • Sparkling water.
  • Foods containing sorbitol and fructose.
  • Pasta.
  • Bread and rusks.
  • Vegetables: beets, carrots, potatoes.
  • Milk and fermented milk drinks containing sugar.
  • Fruits, including grapes, bananas, melon.
  • Juice, coffee and beer.





Kcal per 100 g

Vegetables and berries:

Grapes 0.6 0.2 16.8 65
Beet 1.5 0.1 8.8 40
Turnip 1.5 0.1 6.2 thirty
Radish 1,2 0.1 3.4 nineteen
Carrot 1,3 0.1 6.9 32
Potatoes 0,4 18.1 80

Bread, pasta, flour products, cereals:

Rye bread 6.6 1,2 34.2 165
Embossed bread nine 2.2 36 217
Dumplings 11.9 12.4 29 275
Vareniki 7.6 2,3 18,7 155
Pancakes 6.1 12.3 26 233
Spaghetti 10.4 1.1 71.5 344
Pasta 10.4 1.1 69.7 337
White rice 6,7 0.7 78.9 344
Millet groats 11.5 3.3 69.3 348
Wheat groats 11.5 1,3 62 316
Pearl barley 9.3 1.1 73,7 320
Semolina 10.3 73.3 328

Sweets, ice cream:

Honey 0.8 81.5 329
Chocolate 5.4 35.3 56.5 544
Cake 4.4 23.4 45.2 407
Ice cream 3.7 6.9 22.1 189
Dough 7.9 1.4 50.6 234
Crackers with raisins 8.4 4.9 78.5 395
Biscuit 7.5 11.8 74.9 417
Candy 4,3 19.8 67.5 453
Jam 0.3 0.1 56 238
Jam 0.3 0.2 63 263

Milk products:

Condensed milk 7.2 8.5 56 320
Yogurt with fruit, fat content 3.2% five 3.2 8.5 85


Raspberry juice 0.8 24.7 100
Kissel 0.2 16.7 68
Pear juice 0,4 0.3 eleven 46
The grape juice 0.3 fourteen 54
Compote 0.5 19.5 81
Energy drink 11.3 45
Pepsi 8.7 38
Sweet coffee with milk 0.7 11.2 58
Cola 10.4 42
Cider 0.2 0.3 28.9 117
Beer 0.3 4.6 42
Liquor 0.3 1.1 17.2 242

Delicious recipes for the keto diet

Keto soup with cheese and broccoli

Keto soup with cheese and broccoli
Keto soup with cheese and broccoli

To prepare the dish, you will need the following products:

  • Heavy cream 1/4 cup.
  • Chicken broth - 2 cups
  • Broccoli is a glass.
  • A tablespoon of Philadelphia cheese.
  • Two tablespoons of butter.
  • Onions - 1/8 cup.
  • Half a teaspoon of garlic.
  • A glass of cheddar cheese.
  • Bacon - 2 pieces.
  • Salt and pepper.

The bacon is chopped and fried. Garlic and onion are fried separately in butter. Broccoli is boiled with salt and pepper. Add Philadelphia cheese, grated Cheddar cheese, garlic-onion roast and cream to the broth. The resulting soup is boiled until the cheese is melted. Turn off the gas, pour the soup into bowls until it cools down. Garnished with fried bacon.

Zucchini keto pizza

Zucchini keto pizza
Zucchini keto pizza

To prepare the dish, you will need the following products:

  • Zucchini - 6 pcs.
  • Olive oil - a tablespoon.
  • Garlic is a clove.
  • Marinara sauce or ketchup - glass.
  • Mozzarella - 1.5 cups
  • Parmesan - 1/3 cup
  • Pepperoni sausages - 1/2 cup
  • Oregano - 2 teaspoons
  • Pepper and salt.

Zucchini is washed, the ends are cut off, cut into 2 halves. Spread on a baking sheet covered with parchment, salt and pepper. Grease the zucchini with Marinara sauce on top, sprinkle with grated cheese, spread the sausage pieces in the center. Bake in an oven preheated to 200 ° C for 18 minutes. After removing from the oven, sprinkle the finished zucchini with chopped oregano.

Salad with tuna

Salad with tuna
Salad with tuna

To prepare the dish, you will need the following products:

  • Leafy vegetables (arugula, spinach, lettuce, etc.) - 2 cups
  • A can of canned tuna without oil.
  • Half an avocado.
  • Zucchini.
  • Tomato.
  • 10 olives.
  • A bunch of mint and a bunch of parsley.
  • A tablespoon of olive oil.
  • Arrow of green onions.
  • Pepper and salt to taste.

All greens and vegetables are cut and chopped. Zucchini is fried on the grill, cooled. All components are mixed, poured with vegetable oil.

Zucchini cheese rolls

Zucchini cheese rolls
Zucchini cheese rolls

To prepare the dish, you will need the following products:

  • 0.35 kg zucchini.
  • 150 g soft cheese.
  • 25 g of olive and sunflower oil each.
  • A bunch of basil.
  • A teaspoon of lemon juice.
  • Ground black pepper.
  • Salt.

The zucchini are peeled and cut into thin slices. Oils are mixed separately, salted and pepper is added to them. Grease the zucchini with oil and fry in a pan for no more than 3 minutes on each side. Spread on a paper towel to allow excess oil to absorb.

Separately mix soft cheese with chopped basil and lemon juice. Spread the filling on the zucchini and form rolls from them.

Keto bread

Keto bread
Keto bread

To prepare the dish, you will need the following products:

  • Almond flour - 1/4 cup
  • Plantain powder - 5 tablespoons.
  • Baking powder - 2 teaspoons.
  • Sea salt - a teaspoon.
  • Apple cider vinegar - 2 teaspoons
  • Boiling water - 1/4 cup.
  • Protein - 3 pcs.
  • Sesame seed - 2 tablespoons

All dry components must be mixed. Apple cider vinegar and proteins are introduced into boiled water, then they are added to the dry mass and mixed with a mixer. Bread is formed from the dough, spread on a sheet of parchment, sprinkled with sesame seeds. They are baked in the oven for an hour at a temperature of 175 ° C.

Cheese casserole with broccoli

Cheese casserole with broccoli
Cheese casserole with broccoli

To prepare the dish, you will need the following products:

  • Two eggs.
  • Broccoli - 0.2 kg.
  • 20 g of cheese.
  • 50 g of onions.
  • 20 g butter.
  • 50 ml of cream.

Broccoli is disassembled into inflorescences, boiled in salt water for 15 minutes. Onions are cut into rings, fried in butter. When the onion turns golden brown, broccoli is added to it and fried for another 5 minutes. Then add 2 beaten eggs to the pan. Mix the mass, add grated cheese and cream to it. Cover the skillet with a lid and fry for another 10 minutes. The casserole is ready.

Cheese omelet with bacon

Cheese omelet with bacon
Cheese omelet with bacon
  • Two eggs.
  • 30 g of cheese.
  • 60 g bacon.
  • 15 g dried mushrooms.
  • 10 g of olive oil.

Dried mushrooms are soaked in water, cut into strips. Beat eggs, fry in a pan with mushrooms. Add bacon, cover and keep on fire for another 10 minutes.

Salad with nuts and spinach

Salad with nuts and spinach
Salad with nuts and spinach

To prepare the dish, you will need the following products:

  • 150 g spinach.
  • 30 g of nuts.
  • 50 g of cheese.
  • 50 g bacon.
  • 20 g of olive oil.

Bacon is cut, fried in a pan. Grind the cheese, cut the spinach into slices, mix with bacon, sprinkle with nuts, salt, season with olive oil.

The healthiest pizza in the world

[Video] Dr. Berg - Personal recipe from Dr. Berg:

[Video] Dr. Berg - How to Cook Fast?

Pros and cons of the keto diet

Pros and cons of the keto diet
Pros and cons of the keto diet

The advantages of the keto diet include:

  • Diet can help reduce blood sugar levels, which makes it possible to fight diabetes. Also, this diet can be used prophylactically in order to prevent the development of the disease.
  • The desire to "eat sweet" disappears completely. Even those with a sweet tooth cease to be.
  • During the diet, mental abilities increase, and in particular, concentration of attention increases. This is due to the enrichment of the diet with fatty acids.
  • The keto diet can help fight epilepsy. It not only helps to improve well-being, but also allows you to take fewer medications.
  • The diet keeps cholesterol and triglyceride levels normal. But the amount of "good" cholesterol often even increases. This is an excellent prevention of diseases associated with high blood cholesterol levels and high blood pressure.
  • The condition of the skin becomes better, since carbohydrates are removed from the menu.

[Video] Dr. Berg - What Are the Benefits of the Keto Diet?

Cons of the keto diet:

  • Disorders in the work of the digestive system, which are caused by insufficient intake of fiber into the body. To avoid such troubles, you should include in the menu 50 g of foods containing fiber, but no more.
  • It is possible that fatigue and malaise may increase due to insufficient intake of vitamins and microelements. Therefore, after completing the diet, it is recommended to drink the vitamin and mineral complex on drink.
  • During the adaptation of the body to the keto diet, it is possible to increase drowsiness and irritability, as well as a decrease in mental activity.

[Video] Dr. Berg - The Whole Truth About The Keto Diet:

Side effects of the keto diet

Side effects of the keto diet
Side effects of the keto diet

Side effects of the keto diet:

  • Constipation.
  • The development of vitamin deficiency.
  • Convulsions.
  • Tachycardia.
  • A jump in blood cholesterol levels.
  • Decreased stamina.
  • Increased fatigue.
  • Lactation disorder.
  • Hair loss.
  • The development of ketoacidosis and a failure in metabolic processes.
  • Pain in the gallbladder if there are stones in it.
  • Increased flatulence and abdominal distention.
  • Itchy skin.



The keto diet should not be followed in the following cases:

  • Acute or chronic pancreatitis.
  • Diseases of the gallbladder.
  • Liver failure.
  • Steatorrhea.
  • The presence of a tumor in the abdominal cavity.
  • Gastric bypass surgery.
  • Disorders in the work of the digestive tract.
  • Renal failure
  • Breastfeeding, pregnancy.
  • Porphyria.

Reviews and results

Irina, 26 years old: “The keto diet can be effective only if a woman goes in for sports. In this case, the regime must be observed very strictly. Like any other diet, it is not suitable for everyone."

Olesya, 35 years old: “The keto diet suits me. I used to stick to the Ducan diet, but now I prefer the keto diet. I have been following it for 5 years now, two weeks a year. The lost kilograms are not returned. During this period, on average, I manage to get rid of 6 kg of excess weight, which is my goal. But I would not dare to stay on the keto diet longer than 14 days."

Evgenia Alekseevna, 45 years old: “I am a doctor, so I chose the keto diet for myself. It is not suitable for beginners, so if you are on a diet for the first time, it is better to try some other weight loss system. But if you delve into the essence of the keto diet, then in a short time you can lose up to 10 kg of excess weight. I often practice it before various holidays, when I need to quickly get in shape. I do not recommend getting involved in a diet, let alone sitting on it for months."

What doctors say about the keto diet

[Video] Dr. Evdokimenko - personal opinion about the keto diet, and disappointment:

Rimma Moysenko, nutritionist:

“The keto diet puts the body under stress. It has many contraindications and is not suitable for everyone. I do not recommend sticking to it for more than 10 days. I prescribe it to patients who suffer not only from excess weight, but also from a violation of the water-salt balance. At the same time, I strictly monitor compliance with all recommendations and monitor the well-being of my patients. They should definitely exercise so that the fats begin to break down. The first two days, the body receives energy from its own glycogen stores.

The patients' state of health is disturbed, they are often irritable and aggressive, weakness, drowsiness, and lethargy also join. Therefore, during PMS, I do not recommend sticking to this technique.

On the third day, the process of active fat breakdown starts, which occurs under the influence of ketone bodies. Appetite decreases, health improves. It is important to control the functioning of the urinary system and intestines.

After 10 days, the diet ends, carbohydrates are returned to the menu. During this period, it is possible to get rid of 10 kg of excess weight. Moreover, in addition to fats, excess fluid is excreted from the body.

Recently, there has been a tendency for fat consumption to be increasingly justified. Therefore, people mindlessly begin to include fatty foods in their diet. However, very often they contain trans fats, which accumulate in the body and lead to serious health consequences. Perhaps the development of a stroke or heart attack. Therefore, I advise you not to blindly trust everything you hear. It is necessary to adhere to a proper diet, in which 30% is taken away from fats. Remember, any effective diet that suits

Mikhail Gavrilov, psychotherapist:

“In the past, the ketogenic diet was recommended for people with epilepsy, Alzheimer's and other health problems. Later, it came to the attention of marketers, who popularized it. After all, it is very convenient - you can eat your favorite fatty and protein foods, but at the same time lose weight.

Indeed, fat during the keto diet begins to break down. However, this weight loss technique comes with a number of risks.

Doctors recommend a diet to their patients in order to relieve stress from any diseased organ. When a healthy person begins to adhere to such a diet, the weight first goes away, and then returns, and in a double volume. Therefore, I do not recommend sticking to restrictive diets at all.

Carbohydrates are a natural source of energy that the human body needs. A keto diet involves giving up on them. In addition, an increase in the amount of fats and proteins in the menu is strictly contraindicated in liver patients, patients with pathologies of the urinary system. I would not recommend adhering to such a nutritional system for patients with atherosclerosis, people with disorders in the work of the heart and blood vessels.

An increase in purine bases is a favorable factor for the deposition of salts and the development of gout.

High levels of cholesterol in the blood contribute to the development of problems in the work of the cardiovascular system and causes a drop in testosterone levels. In the future, this can lead to obesity.

Osteoporosis, liver pathologies, and the formation of kidney stones are all the result of consuming large amounts of protein foods.

Metabolic disorders and insulin resistance often cause internal inflammation.

High levels of ketone bodies in the blood provoke nausea, poor appetite, bad breath, fatigue and weakness.

If all this is not an obstacle for a person, and he really wants to try the keto diet, then first you need to get medical advice.

I, in turn, firmly believe that you can get rid of excess weight simply by changing your diet towards proper nutrition."

[Video] Dr. Berg - why doesn't the weight go away? Why doesn't the keto diet work? What is the reason?

[Video] Dr. Berg - The Keto Diet and Intermittent Fasting: A FULL OVERVIEW:

[Video] Dr. Berg - Is the Keto Diet Dangerous? A ketogenic diet with no side effects! How to observe it correctly?


The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).


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