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The Ketogenic Diet – The Complete Beginner’s Guide

Recently, the ketogenic or keto diet is gaining popularity – a low-carb diet with a high intake of fat . Everyone promises a miraculous transformation of the body into a fat burning machine. Many stars write on Instagram how they lost weight on this miracle diet.

What is it? Let’s figure it out. Here you will find everything you need to know about this topic.

What is the keto diet?

The keto diet is a low-carb diet with moderate protein intake and increased fat intake. This allows the body to enter a state of ketosis, in which the liver begins to produce ketones , special organic substances that are used by the body as energy instead of glucose.

The point of the keto diet is to reduce your carbohydrate intake to a certain level, lower your blood sugar and insulin levels. Low sugar significantly reduces the risk of diabetes, oncology, fatty hepatosis, and eliminates all inflammatory processes in the body.

What is “ketosis”

What is keto ? Keto is short for ketosis and is the result of following the standard ketogenic diet or the keto diet.

Ketosis is a natural state of the body in which energy is not taken from glucose, but from processed fat, ketones. The keto diet has become widespread in medicine, where it is used to treat epilepsy and cancer and has shown very good results. At the national level, low-carb, high-fat diets have tremendous support in Sweden.

This state can also be achieved through several days of general fasting, but in this case it is not unstable and does not last long. That is why sometimes, for a beginner keto diet, it is recommended to supplement it with intermittent fasting for a greater effect of weight loss.

How to enter ketosis

To get the benefits of the keto diet, you need to put your body into a stable state of ketosis. How to achieve this and what happens during this:

  1. We completely exclude the consumption of any carbohydrate foods – bread, sweets, pastries, starchy vegetables, fruits, etc.
  2. The body spends all its stores of glucose and starts looking for an alternative source of energy – fat (for example, any oil, lard, bacon, etc.)
  3. Meanwhile, in the absence of glucose , the body begins to burn fat and produces ketones , which can be used by almost all cells in the body as an energy source.
  4. As soon as the level of ketones in the blood rises to a certain level ( more than 0.5 mmol / L ), you enter a state of ketosis.
  5. In this state, you begin to lose weight quickly by burning your own fat stores and by following the keto diet this state will stabilize.

The question arises, how much carbohydrates can you consume to stay in ketosis? The traditional ketogenic diet, in its original medical form, designed for people with epilepsy, recommends about 75% of calories from fat sources, 5% from carbohydrates and 20% from protein. This turns out to be about 20 grams . carbohydrates per day, excluding fiber.

The current recommendations of experts on the ketogenic (keto) diet are now about 30-50 grams. carbohydrates per day .

Who is contraindicated in a ketogenic diet?

Who shouldn’t start a keto diet without consulting a doctor:

  • Type 1 diabetes (Type 2 as agreed with your doctor)
  • gallbladder disease (or no gallbladder)
  • kidney disease
  • liver disease
  • pancreas diseases
  • high blood pressure (pressure control and drug dose regulation)
  • people with impaired metabolism
  • people with a tendency to form kidney stones (attention is needed to change the balance of fluid and salt).

Diet is not recommended:

  • People who are underweight
  • children under 18 years old
  • people after surgery
  • for pregnant or breastfeeding women

Types of ketogenic diets

1. Classic (medical) – it is calculated so that 75 percent of calories come from fat, 5 percent from carbohydrates and 20 percent from protein. Usually we are talking about 20 gr. carbohydrates per day excluding fiber (insoluble carbohydrates).

2. Modern – not such a strict version of the medical version of the diet, starts with 30 grams of carbohydrates per day, the calculation of protein is based on the weight of a person, approximately 0.7-1.1 grams of protein per 1 kg of body weight is taken.

3. Sports – similar to the previous version, but due to some difficulties in strength indicators with a minimum content of glycogen in the body, it allows, during intense sports, to add a little carbohydrates during strength exercises beyond the anaerobic threshold and increase the level of protein intake.

4. Vegetarian Keto Diet or Vegan Keto Diet: Yes, both are possible. Instead of animal products, a variety of vegetarian and / or vegetarian foods are included that are low in carbohydrates, nutrients. Nuts, seeds, low-carb fruits and vegetables, leafy greens, healthy fats, and dairy products are all great choices on a plant-based keto diet.

5. “Dirty” keto diet – a distorted version of the diet due to the rapid surge in interest in it and the emergence of a large number of “experts” on the Internet who, after reading several articles, start an account on Instagram and begin to teach people how to follow a ketogenic diet. At the same time, the correct distribution of KBZhU is even declared, but attention is completely not paid to the balance of the diet, saturation with vitamins and minerals, the quality of fats, etc.

You are allowed to eat anything, even bacon, sausage and factory-made sausages (with sugar and monosodium glutamate), there is also a diet with the consumption of one meat food (carnivore), while no attention is paid to the consumption of fiber and vegetables. Such options, of course, cannot be recommended for use, if you decide to follow this – do it at your own peril and risk, weighing all the risks and try to minimize such experiments in time.

6. “Lazy” keto diet (lazy keto). This option is often confused with dirty keto, but they are very different, as “lazy” simply means not carefully tracking the fat and protein macros and calories. In principle, this is possible, but, but you need to very strictly monitor the consumption of carbohydrates, at the beginning do not exceed 30 grams of carbohydrates per day. Sometimes this option may be easier for beginners, but you need to understand that the effects of such a diet will be much weaker.

7. Pure keto is the most complete variant of the ketogenic diet. Essentially a variation on the modern keto diet, but with an emphasis on balance and variety in the diet. In modern keto, a large number of supplements, minerals and vitamins are allowed, because It is believed that it is very difficult to balance the keto diet, in the “pure” version of the diet this problem is solved, and all the necessary vitamins and minerals are taken from the diet as much as possible.

10 Steps to Normalize Your Natural Detox.

Replace all drinks in your diet with water or special detox cocktails that you can make yourself.


Remove all sweets and flour products such as cookies, candy, cakes, etc., and go on a diet without added sugar.



Remove refined foods (canned food, sausages, white flour and white sugar products, etc.) from the diet.Introduce natural and unprocessed foods such as fresh fruits and vegetables, healthy proteins and fats into your diet.


Replace processed meat products (sausages, sausages) with natural products such as beef, trout and chicken. If you’re a vegetarian, you can use plant-based protein foods such as nuts, seeds, or legumes.

Include natural detox foods such as grapefruit, bone broth, Brussels sprouts, berries, beets, chia seeds, and nuts in your diet.

Use more healthy herbs and spices in your diet – cumin, basil, parsley and paprika, etc.

Organize your sleep so that you can get 7-8 hours of uninterrupted sleep every night, so that the body can rest and normalize its work.

Add more physical activity to your life that’s right for you – walking, jogging, cycling, etc.

Work constantly to reduce your stress levels. There are tons of ways to do this, find them and find what works best for you

How detox works ?

There are many opinions on how a detox should work and which program is best. A good detox program should include a complete set of all the necessary macro and micro elements needed by the body and be as simple as possible for the b Following a few basic principles and adding the right foods to your diet will help you best tune your system for removing toxins from your body and help your liver do its job well.

Detox – The Complete Guide to Cleansing Your Body at Home

How do you know if you need detoxification?

Experts say that you need to arrange a detox program for yourself at least once a year.

General guidelines for when to do this:

  • Unexplained tiredness
  • General lethargy
  • Skin irritation
  • Allergies
  • Frequent colds
  • Bags under the eyes
  • Increased gas production
  • Problems with monthly cycles

What does the detox program give:

  1. Removing toxins from the body (and cleansing the liver)

Air emissions, pesticides, heavy metals and chemicals enter the body and are deposited there. It affects the functioning of the immune system, our mood, metabolism and our ability to fight disease. Very often, symptoms of malaise in people without a clear diagnosis from doctors can also be associated with general intoxication of the body.

In 2000, a study published in Alternative Therapies in Health and Medicineinvestigated showed that even a seven-day detox program can have a significant effect on well-being and stimulate the liver to intensively remove harmful substances from the body.

During the experiment, a 23% increase in the amount of toxins removed through the liver and urine was found 7 days after the start of the procedure.

2. Reducing inflammation

When you detoxify your liver with a detox diet and give your digestive system a break with special drinks and smoothies, you reduce overall inflammation in your body, especially when ingredients such as watermelon, cucumber, strawberry and ginger are added to detox drinks.

3. Weight loss

Detox drinks stimulate metabolism and accelerate metabolism, increase vigor and energy. Allows you to keep vigorous throughout the day. Certain fruits, such as grapefruit, contain special enzymes that help the body process carbohydrates better, thereby boosting metabolism and promoting weight loss.

In 2013, a study was published in the Journal of Chiropractic Medicine describing the results of a 21-day detox program. Seven participants ate a diet that included unlimited fresh or frozen fruits and vegetables and at least 1.8 liters of water per day. They were also allowed to consume complex carbohydrates and protein shakes throughout the program.

As a result of the program, the participants demonstrated an average weight loss of 5 kg and an overall and improved blood lipid profile.

4. Improving Skin Condition

Detox drinks remove toxins from the body and reduce inflammation. It heals the skin and improves its color. When the skin is clogged with toxins and chemicals, it leads to wrinkles, dryness, and other signs of aging.

Stimulating metabolic processes in the skin with the consumption of fruits and vegetables enhances the skin’s luster.

Many detox ingredients contain a lot of vitamin C, which can also help naturally slow aging and heal wounds by creating new scar tissue.

5. Increased Energy

The ingredients in any detox drink will work systemically to reduce inflammation, cleanse the liver, and increase overall energy levels naturally. Without the overload of toxins, you will feel lighter and fresher without fatigue, mood swings and fog in your head.

Ingredients such as lemon, rosemary and mint will rejuvenate the body and help improve mental performance.

What is detox and why is it needed.

Woman smiling with a tropical fruit salad, being playful covering her eyes with dragon fruit

The word “detox” is often found today and it can mean anything. For some, this can be an intense cleansing diet that consists of strange mixtures for several weeks in a row to detoxify and lose weight. For others, the word “cleansing from toxins” sounds like nothing more than a marketing ploy that does not have a scientific basis.

In fact, detox can be a good tool for helping the body to normalize its work and return the entire digestive system to its natural performance.

In general, our body has a built-in system for removing all toxins. Your skin flushes bacteria out through sweat, your kidneys filter liters of blood through them and send excess into urine, your lungs remove carbon dioxide, your intestines absorb nutrients from food and flush out waste, and your liver detoxifies your body.

But external factors can disrupt the work of a well-coordinated mechanism. For example, stress, low physical activity, a diet of refined foods can make their own adjustments to the system of removing toxins from the body.


Are you familiar with the situation when, with all their efforts and efforts, the excess weight does not want to retreat and surrender positions? Sports and diet are of no help. Why is this happening? What are the reasons? It turns out – in our subconscious. We ourselves do not let go of extra pounds, because behind them we hide our fears, complexes and laziness. What drives us?

(see our keto supplements 10 days diet plan for India to help you make a plan).


Laziness It is human nature to postpone everything for later: on Monday, next month or year. If we are overweight, we can postpone a whole life, arguing our laziness with a physical obstacle. “I could become a model and attract the attention of hundreds of men, but I am fat, so this is not feasible yet, which means you should not strain.” This is an excuse to change your life, yourself and give a chance for something better to happen to us.


It is human nature to postpone everything for later: on Monday, next month or year. If we are overweight, we can postpone a whole life, arguing our laziness with a physical obstacle. “I could become a model and attract the attention of hundreds of men, but I am fat, so this is not feasible yet, which means you should not strain.” This is an excuse to change your life, yourself and give a chance for something better to happen to us.


While we are overweight, others have a good reason to feel sorry for us and express sympathy, and this gives us a reason to suffer and complain about grueling training and eating restrictions. Who doesn’t like being a victim and experiencing the support and participation of loved ones? If we are deprived of such a convenient excuse, what will they pity us for later? How will we draw the attention of others to our person?

Surrender to emotions

As a child, we were taught to hide and suppress our negative emotions. Parents strictly urged not to complain, not limp, not whine. So we are used to avoiding negativity by sublimating it into food. Now, every time we worry or suffer, it is easier for us to storm the refrigerator than to confess our feelings, understand ourselves and, if necessary, accept the help of specialists.

Negative barriers

You can argue as much as you like that you have a wide bone, an irregular face shape, or a genetic tendency to be overweight, but these are all subconscious barriers that prevent you from accepting yourself and taking decisive steps to change the situation. As long as you believe in ingrained statements, the situation will not change. In fact, it’s only your choice – to remain complete, or still break the stereotype and not follow the path of heredity.

Before deciding to lose weight, conduct a thorough analysis of your emotions and attitudes. Understand yourself so as not to subconsciously slow down the process of losing weight, otherwise you are doomed to stagnate in one place, exhausting yourself with sports and hunger to no avail.

Make small goals like (7 day Indian vegetarian keto diet plan).

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