{"id":11392,"date":"2024-04-20T16:37:13","date_gmt":"2024-04-20T13:37:13","guid":{"rendered":"https:\/\/dietsabc.com\/?p=11392"},"modified":"2024-04-20T16:37:14","modified_gmt":"2024-04-20T13:37:14","slug":"keto-diet","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/diets\/keto-diet\/","title":{"rendered":"Keto diet"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"11392\" class=\"elementor elementor-11392\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60c04b81 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"60c04b81\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ba1cdbc\" data-id=\"ba1cdbc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-27c2e47e animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"27c2e47e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Keto diet<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3accaf75 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"3accaf75\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>April 20, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de063db elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"de063db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tIs the ketogenic diet or Keto the long-awaited way to lose weight effortlessly, and improve athletic performance, well-being and overall health?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-577aece5\" data-id=\"577aece5\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-574782e4 elementor-widget elementor-widget-spacer\" data-id=\"574782e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-752b6b2b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"752b6b2b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42046213\" data-id=\"42046213\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-372d11eb elementor-widget elementor-widget-text-editor\" data-id=\"372d11eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-372d11eb{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5644bd21 elementor-widget elementor-widget-text-editor\" data-id=\"5644bd21\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-5644bd21{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2589b3e0 elementor-widget elementor-widget-text-editor\" data-id=\"2589b3e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What is the Keto diet and what is the pseudo Keto diet?<\/h2><p>Only a diet that causes an increase in blood levels of ketone bodies <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828461\/\" target=\"_blank\" rel=\"noopener\">to 0.5-3 millimoles per litre<\/a> can be called a Keto or ketogenic diet. Since the adherents of all kinds of pseudo-keto diets, pills, etc. do not control their <a href=\"https:\/\/en.wikipedia.org\/wiki\/Ketone_bodies\" target=\"_blank\" rel=\"noopener\">blood ketone<\/a> levels &#8211; they probably just think they are following a keto diet, but in reality, they are spending their money on something else.<\/p><p>The keto diet is a very low-carbohydrate diet that involves a restricted intake of <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">carbohydrates<\/a> (up to 5% of the total daily calorie intake), normal <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\">protein<\/a> intake and increased <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">fat<\/a> intake, resulting in a metabolic state called ketosis &#8211; where the body instead of glucose uses the fat in the body and from the diet for energy.<\/p><pre>\u00a0<\/pre><h2>Types of keto diets<\/h2><p>Ketosis can be achieved in various ways and there are therefore several variations or types of ketogenic diets. Each has its specific guidelines and goals.<\/p><p>Here are the most common variations of the ketogenic diet:<\/p><ol><li>Standard Keto Diet. This is the most popular version of the ketogenic diet and the one that has been most studied. The standard ketogenic diet is very low in carbohydrates (about 5-10% of total calorie intake), moderate in protein (about 20% of total calorie intake) and high in fat (about 70-75% of total calorie intake).<\/li><li>Targeted ketogenic diet. This variation of the diet is mainly recommended for athletes. The diet allows the intake of additional easily digestible carbohydrates (e.g. glucose or foods with a high glycaemic index) to provide energy during intense exercise. Carbohydrate intake should be 30-45 minutes before training or competition and just enough to achieve\/maintain ketosis after training with a conventional ketogenic diet.<\/li><li>Cyclic ketogenic diet. Although looking at the many &#8220;Keto friendly&#8221; recipes available on the Internet may make it seem like Keto is an easy diet to follow, it&#8217;s actually not, mainly because of the many unpleasant side effects. This is why some people cycle back to a higher carbohydrate diet. For example, a strict ketogenic diet is followed for 5-6 days, then 1-2 days where the carbohydrate intake is significantly increased.<\/li><li>High protein ketogenic diet. While the standard ketogenic diet emphasises moderate protein intake, some variants increase protein intake to around 30-35% of total calories, while reducing fat intake to 60-65%. Carbohydrate intake remains constant at 5% of daily calorie intake. This version of the ketogenic diet may be suitable for people who need more protein to maintain muscle.<\/li><li>The modified <a href=\"https:\/\/dietsabc.com\/en\/diets\/atkins-diet\/\">Atkins diet<\/a> is a less restrictive version of the ketogenic diet that allows a higher protein and carbohydrate intake than the traditional ketogenic diet. It usually limits carbohydrate intake to about 10-20 grams per day but does not limit protein intake. 20 g of carbohydrates per day may be too much to put the body into ketosis, so this variation is suitable for those who want to follow a modern diet but do not want to face the difficulties and side effects of ketosis.<\/li><li>Vegetarian or vegan ketogenic diet. This variation of the ketogenic diet is for those following a vegetarian or vegan lifestyle and focuses on plant sources of fat and protein (tofu, tempeh, nuts, seeds and vegetable oils).<\/li><li>MCT ketogenic diet. This version of the ketogenic diet involves a higher intake of <a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-915\/medium-chain-triglycerides-mcts\" target=\"_blank\" rel=\"noopener\">medium-chain triglycerides<\/a> (e.g. coconut oil), which are rapidly converted to ketone bodies by the liver. This may help to raise ketone levels more quickly, potentially increasing the benefits of ketosis.<\/li><\/ol><pre>\u00a0<\/pre><h2>How does the Keto diet work?<\/h2><p>On a normal varied diet with carbohydrates providing up to 60% of daily energy needs, the body gets almost all of its energy from glucose, the end product of carbohydrate breakdown.<\/p><p>The cellular energy systems of all organs are adapted to work with glucose, which easily and quickly supplies cells with the energy they need. Still, some organs can get energy only from glucose &#8211; for example, the liver.<\/p><p>But.<\/p><p>If your blood glucose levels drop, for example &#8211; you haven&#8217;t eaten for a long time and all your glucose reserves are depleted? In these cases, the body starts to use fat, breaking it down to ketone bodies (hence the name of the diet) &#8211; short fragments of fat molecules that include beta-hydroxybutyrate, acetoacetic acid and acetone. As you can see, two of the three ketone bodies are acids &#8211; remember this as you read on.<\/p><p>Ketone bodies are distributed throughout the body and absorbed by cells (except liver cells, as they cannot get energy from ketone bodies) and give even more energy per unit mass when compared to glucose.<\/p><pre>\u00a0<\/pre><h2>Where is the problem?<\/h2><p><u>First of all<\/u>, ketone bodies are acids. And increasing their concentration in the blood changes the acid-alkaline balance. Healthy adults are unlikely to see their blood pH change to critical levels but children or, for example, people with diabetes are very likely to experience acidosis &#8211; the acidification of the blood caused by elevated levels of ketone bodies.<\/p><p><u>Secondly<\/u>, the process of obtaining energy from ketone bodies is chemically completely different from that of glucose and, under normal conditions, this process is very rarely activated, the necessary enzymes being scarce.<\/p><p>To give you an idea of how significant changes occur in the body during ketosis, here are two blood samples:<br \/>A &#8211; a blood plasma sample from a person in ketosis;<br \/>B &#8211; blood plasma sample from a person with normal carbohydrate intake.<\/p><p><a href=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/04\/Blood-keto-vs-normal.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-27734 size-full\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/04\/Blood-keto-vs-normal.jpg\" alt=\"Asins tests keto vs normal\" width=\"700\" height=\"705\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/04\/Blood-keto-vs-normal.jpg 700w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/04\/Blood-keto-vs-normal-298x300.jpg 298w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/04\/Blood-keto-vs-normal-150x150.jpg 150w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/04\/Blood-keto-vs-normal-12x12.jpg 12w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p><pre>\u00a0<\/pre><h2>Ketogenic diet and obesity<\/h2><p>On the one hand, everything looks very optimistic &#8211; several publications and research results confirm the effectiveness of the ketogenic diet for obesity &#8211; fat mass is lost while muscle mass is maintained, which is difficult to achieve with conventional diets.<\/p><p>On the other hand, it is clearly stated that the Keto diet is an obesity treatment and should be used like any other medicine, with monitoring of the condition and <strong>only under constant medical supervision<\/strong>.<\/p><p>It is imperative to monitor kidney health regularly. A precise and gradual transition to the keto diet and a return to a traditional diet is essential. The duration of the keto diet can vary from two weeks to a year (usually a strict carbohydrate restriction of -5% of daily calorie intake &#8211; is set for a limited time, followed by &#8220;relaxation&#8221; periods of several months).<\/p><pre>\u00a0<\/pre><h2>Ketogenic diet and diseases<\/h2><p>The keto diet first appeared in 1920 and gained popularity as an effective treatment for epilepsy. It is still used as a complementary treatment for epilepsy in cases difficult to treat with drug therapy, although how this method works at the molecular level has not yet been fully explored.<\/p><p>For patients with type 2 diabetes (non-insulin-dependent), this diet has proven to be an effective and fairly safe method to lose weight and control blood glucose levels.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5664869\/\" target=\"_blank\" rel=\"noopener\">Read about the use of the keto diet for the treatment of various diseases here.<\/a><\/p><pre>\u00a0<\/pre><h2>How to achieve ketosis?<\/h2><p>To start using ketone bodies as an energy source, you need to significantly reduce your carbohydrate stores so the fastest way to achieve ketosis is fasting.<\/p><p>However.<\/p><p>When fasting, you don&#8217;t get enough of important nutrients.<\/p><p>Therefore.<\/p><p>The best way to achieve ketosis is to follow a low-carbohydrate diet limiting carbohydrate intake to no more than 50 grams per day (the maximum amount of carbohydrate to induce ketosis varies from person to person).<\/p><pre>\u00a0<\/pre><h2>Side effects of the keto diet<\/h2><p>The ketogenic diet is not the most physiological diet because it significantly alters your <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">metabolism<\/a>, forcing it to work in a &#8220;reserve&#8221; mode that is rarely used when eating a regular diet. This is why various unpleasant sensations, especially when switching to the diet (putting yourself into ketosis) and vice versa, are quite common. Headaches, nausea, vomiting, abdominal distress and back pain are the most common.<\/p><p>Disturbances in mineral and fat metabolism, kidney stone formation, and metabolic acidosis (a change in blood pH towards the acidic side) are also common. In children and people with impaired insulin sensitivity, acidosis can reach critical levels, leading to coma.<\/p><pre>\u00a0<\/pre><h3>Side effects occurring during entering into ketosis<\/h3><ul><li>&#8220;Keto flu&#8221; Common symptoms include fatigue, headache, dizziness, nausea and irritability, which usually appear within the first few days of starting a ketogenic diet.<\/li><li>Reduced <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/insulin-and-insulin-resistance\/\">insulin<\/a> levels can lead to increased excretion of <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002350.htm\" target=\"_blank\" rel=\"noopener\">electrolytes<\/a> such as sodium, potassium and magnesium, which in turn can cause electrolyte imbalances and symptoms such as muscle cramps, weakness and palpitations.<\/li><li>Changes in fibre intake and gut microbiota can cause constipation, diarrhoea and other symptoms associated with gastrointestinal disorders.<\/li><\/ul><pre>\u00a0<\/pre><h3>Side effects of being in ketosis<\/h3><ul><li>&#8220;Keto breath&#8221;. The formation of ketones, particularly acetone, can cause bad breath, often described as a metallic nail varnish-like smell. This odour is a common side effect when you are in ketosis.<\/li><li>Increased urination. Ketosis can have a diuretic effect, which can cause dehydration (and increase the risk of kidney stones) and loss of electrolytes. Increased excretion of electrolytes such as sodium, potassium and magnesium, which can cause symptoms such as muscle cramps, weakness and palpitations.<\/li><li>Constipation and\/or diarrhoea. Changes in fibre intake and the composition of the intestinal microbiota may continue to cause gastrointestinal discomfort, leading to constipation, diarrhoea or irregular bowel movements.<\/li><li>Lower physical performance. In some people, ketosis may lead to reduced physical performance and\/or endurance during intense exercise. This happens because the body adapts to use fat as its main source of fuel rather than glycogen.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\">Insomnia or sleep disturbances<\/a>. Ketosis can cause hormonal changes or changes in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539894\/\" target=\"_blank\" rel=\"noopener\">neurotransmitter<\/a> activity, which in turn can affect sleep patterns &#8211; making it difficult to fall asleep or stay asleep.<\/li><li>Temporary hair loss. Some people may temporarily lose their hair during ketosis. This could be due to changes in nutrient intake or hormone fluctuations, but hair usually grows back as the body adjusts to ketosis.<\/li><li>Menstrual cycle disturbances. This may include irregular periods, changes in menstrual flow or amenorrhoea (absence of menstruation). Hormonal changes and changes in energy balance can exacerbate these effects.<\/li><\/ul><pre>\u00a0<\/pre><h3>Side effects of coming out of ketosis<\/h3><ul><li>Fluctuations in energy levels or mood, when the body starts using carbohydrates as the main source of energy again.<\/li><li>As the body starts to use carbohydrates again, water retention may occur, causing temporary weight gain or bloating.<\/li><li>Rapid changes in carbohydrate intake can also affect blood sugar levels, leading to symptoms such as cravings, fatigue or irritability.<\/li><\/ul><pre>\u00a0<\/pre><h2>Keto diet foods<\/h2><table><tbody><tr><td width=\"172\">\u00a0<\/td><td width=\"175\"><p style=\"text-align: center;\"><strong>Recommended foods<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p><strong>Must be excluded from the menu<\/strong><\/p><\/td><td width=\"174\"><p style=\"text-align: center;\"><strong>Can be eaten sometimes<\/strong><\/p><\/td><\/tr><tr><td width=\"172\"><p>Meat<\/p><\/td><td width=\"175\"><p>&#8211; Chicken.<\/p><p>&#8211; Turkey.<\/p><p>&#8211; Beef.<\/p><p>&#8211; Pork.<\/p><p>&#8211; Organ meats (liver, etc.)<\/p><p>&#8211; Venison.<\/p><\/td><td width=\"175\"><p>&#8211; Breaded meats<\/p><p>&#8211; Industrially processed meats.<\/p><\/td><td width=\"174\"><p>&#8211; Bacon.<\/p><p>&#8211; Low-fat meats such as skinless chicken breast.<\/p><\/td><\/tr><tr><td width=\"172\"><p>Dairy products<\/p><\/td><td width=\"175\"><p>&#8211; Butter.<\/p><p>&#8211; Cream.<\/p><p>&#8211; Whole milk cheeses including cheddar, goat&#8217;s cheese and mozzarella.<\/p><p>&#8211; Whole milk yoghurt.<\/p><\/td><td width=\"175\"><p>&#8211; Ice cream.<\/p><p>&#8211; Milk.<\/p><p>&#8211; Skimmed yoghurt.<\/p><p>&#8211; Sweetened yoghurt.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p>Fish<\/p><\/td><td width=\"175\"><p>&#8211; Herring.<\/p><p>-Mackerel.<\/p><p>&#8211; Salmon.<\/p><p>&#8211; Trout.<\/p><p>&#8211; Tuna.<\/p><\/td><td width=\"175\">\u00a0<\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p><a href=\"https:\/\/dietsabc.com\/en\/food\/eggs-how-healthy-or-unhealthy-are-they\/\">Eggs<\/a><\/p><\/td><td width=\"175\"><p>Preferably eggs from organically raised hens.<\/p><\/td><td width=\"175\">\u00a0<\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p>Nuts and seeds<\/p><\/td><td width=\"175\"><p>&#8211; Pecan nuts.<\/p><p>&#8211; Almonds.<\/p><p>&#8211; Chia seeds.<\/p><p>&#8211; Linseeds.<\/p><p>&#8211; Peanuts.<\/p><p>&#8211; Pumpkin seeds.<\/p><p>&#8211; Walnuts.<\/p><p>&#8211; Unsweetened nut butters.<\/p><\/td><td width=\"175\"><p>&#8211; Chocolate-covered nuts.<\/p><p>&#8211; Cashews.<\/p><p>&#8211; Sweetened nut butters.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-is-the-best-oil-for-frying\/\">Oils and fats<\/a><\/p><\/td><td width=\"175\"><p>&#8211; Avocado.<\/p><p>&#8211; Coconut products.<\/p><p>&#8211; Fruit and nut oils such as avocado, coconut, olive and sesame oils.<\/p><p>&#8211; Olives.<\/p><\/td><td width=\"175\"><p>&#8211; Margarine.<\/p><p>&#8211; Vegetable oils, including rapeseed and corn oil.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p>Vegetables<\/p><\/td><td width=\"175\"><p>&#8211; Asparagus.<\/p><p>&#8211; Broccoli.<\/p><p>&#8211; Cauliflower.<\/p><p>&#8211; Onions.<\/p><p>&#8211; Celery.<\/p><p>&#8211; Aubergine.<\/p><p>&#8211; Leafy greens.<\/p><p>&#8211; Mushrooms.<\/p><p>&#8211; Tomatoes.<\/p><p>&#8211; Peppers.<\/p><p>&#8211; Other non-starchy vegetables.<\/p><\/td><td width=\"175\"><p>&#8211; Butternut squash.<\/p><p>&#8211; Corn.<\/p><p>&#8211; Potatoes.<\/p><p>&#8211; Sweet potatoes<\/p><p>&#8211; Other starchy vegetables.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p>Fruit and berries<\/p><\/td><td width=\"175\">\u00a0<\/td><td width=\"175\"><p>&#8211; Ananas.<\/p><p>&#8211; Citrus fruits.<\/p><p>&#8211; Dried fruits.<\/p><p>&#8211; Grapes.<\/p><p>&#8211; Pineapples.<\/p><\/td><td width=\"174\"><p>&#8211; Berries.<\/p><\/td><\/tr><tr><td width=\"172\"><p>Beans and legumes<\/p><\/td><td width=\"175\">\u00a0<\/td><td width=\"175\"><p>&#8211; All legumes.<\/p><p>&#8211; Chickpeas.<\/p><p>&#8211; Lentils.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p>Spices and dips<\/p><\/td><td width=\"175\"><p>&#8211; Herbs and spices.<\/p><p>&#8211; Lemon juice.<\/p><p>&#8211; Mayonnaise without added sugar.<\/p><p>&#8211; Salt and pepper.<\/p><p>&#8211; Vinegar.<\/p><p>&#8211; Salad dressings without added sugar.<\/p><\/td><td width=\"175\"><p>&#8211; Barbecue sauce.<\/p><p>&#8211; Ketchup.<\/p><p>&#8211; Maple syrup.<\/p><p>&#8211; Salad dressings with added sugar.<\/p><p>&#8211; Sweet sauces.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p>Cereals and flour products<\/p><\/td><td width=\"175\">\u00a0<\/td><td width=\"175\"><p>&#8211; Baked goods.<\/p><p>&#8211; Bread.<\/p><p>&#8211; Breakfast cereals.<\/p><p>&#8211; Crackers.<\/p><p>&#8211; Pasta.<\/p><p>&#8211; Oats.<\/p><p>&#8211; Rice.<\/p><p>&#8211; Wheat.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><tr><td width=\"172\"><p>Beverages<\/p><\/td><td width=\"175\"><p>&#8211; Water.<\/p><p>-Sugar-free almond or flax milk.<\/p><p>&#8211; Bone broth.<\/p><p>&#8211; Unsweetened tea and coffee.<\/p><\/td><td width=\"175\"><p>&#8211; Beer.<\/p><p>&#8211; Fruit juices.<\/p><p>-Lemonades.<\/p><p>&#8211; Sports drinks.<\/p><p>&#8211; Sweet alcoholic beverages.<\/p><p>&#8211; Sweetened tea and coffee.<\/p><\/td><td width=\"174\"><p>&#8211; Alcoholic beverages low in carbohydrates, such as vodka.<\/p><\/td><\/tr><tr><td width=\"172\"><p>Other<\/p><\/td><td width=\"175\">\u00a0<\/td><td width=\"175\"><p>&#8211; Artificial sweeteners.<\/p><p>&#8211; Candy.<\/p><p>&#8211; Coconut sugar.<\/p><p>&#8211; Fast food.<\/p><p>&#8211; Industrially processed foods.<\/p><p>&#8211; Sugar.<\/p><\/td><td width=\"174\">\u00a0<\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>How to tell whether you are in ketosis?<\/h2><p>This can be detected by a <a href=\"https:\/\/dtc.ucsf.edu\/types-of-diabetes\/type1\/treatment-of-type-1-diabetes\/monitoring-diabetes\/checking-for-ketones\/\" target=\"_blank\" rel=\"noopener\">blood or urine test<\/a> &#8211; if your blood ketone levels are 0.5 millimoles per litre or more, you are in ketosis.<\/p><p>A blood ketone test will give you real-time results, while a urine test will tell you what your ketone levels were a few hours ago.<\/p><p>There is also a set of signs that can tell you are in ketosis with relative certainty:<\/p><ul><li>Bad breath (acetone smell).<\/li><li>Feeling tired (usually temporary).<\/li><li>Dry mouth.<\/li><li>Increased thirst.<\/li><li>Decreased urination.<\/li><li>Diarrhoea or constipation.<\/li><li>Decreased appetite.<\/li><li>Decreased hunger.<\/li><li>Headache and nausea.<\/li><li>Insomnia.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>The keto diet can indeed help you lose body fat without losing muscle and is more effective than simple <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">calorie counting<\/a>.<\/p><p>But.<\/p><p>It is also very dangerous for your health, so <strong>you should definitely not do it for yourself<\/strong>. As I said, if you want to take the risk, <strong>you should do it under medical supervision and with your health being monitored at all times<\/strong>.<\/p><p>So.<\/p><p>Think about whether you actually need a ketogenic diet.<\/p><p>During a keto diet, the body makes many biological adaptations (lower insulin levels, increased fat breakdown, etc.).<\/p><p>Therefore.<\/p><p>Before you change your diet, you need to make sure that your fat metabolism is OK. The keto diet should not be followed if you are breastfeeding, during pregnancy or if you have health conditions such as <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/pancreatitis\" target=\"_blank\" rel=\"noopener\">pancreatitis<\/a>, liver failure or fat metabolism disorders.<\/p><p>Entry and exit from the diet should be gradual, with careful monitoring of well-being and regular monitoring of blood glucose and ketone levels, possibly up to three times a day. It is important to <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-you-should-drink-water\/\">drink plenty of water<\/a>, eat vegetables and take <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/macronutrients-and-micronutrients\/\">minerals<\/a> while dieting.<\/p><p><strong>Remember that &#8220;paper can bear anything &#8220;<\/strong> &#8211; if you are offered a keto diet or ketogenic products, the name is likely their only connection to the keto diet.<\/p><p>But.<\/p><p>If you want to play with your health, first try cutting out fast carbohydrates (fruit, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/are-fruit-juices-healthy\/\">juices<\/a>, sugary fizzy drinks, sweets, biscuits, cakes, buns &#8230; and all other <a href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\">sugar-containing<\/a> foods) as an experiment. You will probably lose weight and learn what it is like &#8211; to live with limited carbohydrate intake.<\/p><pre>\u00a0<\/pre><p>Exercise, eat tasty and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f0fb84c elementor-widget elementor-widget-toggle\" data-id=\"1f0fb84c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-5211\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-5211\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-5211\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-5211\"><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\" target=\"_blank\" rel=\"noopener\">Ketogenic Diet<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19049574\/\" target=\"_blank\" rel=\"noopener\">History of the ketogenic diet<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493179\/\" target=\"_blank\" rel=\"noopener\">Biochemistry, Ketogenesis<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/ketone-bodies\" target=\"_blank\" rel=\"noopener\">Ketone Bodies<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545201\/\" target=\"_blank\" rel=\"noopener\">Physiology, Glucose<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\" target=\"_blank\" rel=\"noopener\">Consumer Reports of \u201cKeto Flu\u201d Associated With the Ketogenic Diet<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\" target=\"_blank\" rel=\"noopener\">Ketogenic diets: Boon or bane?<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3633265\/\" target=\"_blank\" rel=\"noopener\">Halitosis: From diagnosis to management<\/a><\/p><p><a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1559\/ketogenic-diet\" target=\"_blank\" rel=\"noopener\">Ketogenic Diet &#8211; Uses, Side Effects, and More<\/a><\/p><p><a href=\"https:\/\/iopscience.iop.org\/article\/10.1088\/1752-7163\/aa66d3\" target=\"_blank\" rel=\"noopener\">Breath acetone as a potential marker in clinical practice<\/a><\/p><p><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-015-0028-x\" target=\"_blank\" rel=\"noopener\">Acetone as biomarker for ketosis buildup capability &#8211; a study in healthy individuals under combined high fat and starvation diets<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32193016\/\" target=\"_blank\" rel=\"noopener\">Impact of ketosis on appetite regulation-a review<\/a><\/p><p><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2015.00027\/full\" target=\"_blank\" rel=\"noopener\">Ketosis, ketogenic diet and food intake control: a complex relationship<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5506682\/\" target=\"_blank\" rel=\"noopener\">Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes<\/a><\/p><p><a href=\"https:\/\/www.researchgate.net\/publication\/344025125_High-Fat_Ketogenic_Diets_and_Physical_Performance_A_Systematic_Review\" target=\"_blank\" rel=\"noopener\">High-Fat Ketogenic Diets and Physical Performance: A Systematic Review<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4113752\/\" target=\"_blank\" rel=\"noopener\">The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists<\/a><\/p><p><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1113\/JP278928\" target=\"_blank\" rel=\"noopener\">Ketogenic low-CHO, high-fat diet: the future of elite endurance sport?<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6407543\/\" target=\"_blank\" rel=\"noopener\">Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28527061\/\" target=\"_blank\" rel=\"noopener\">Ketogenic diet in migraine: rationale, findings and perspectives<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5015038\/\" target=\"_blank\" rel=\"noopener\">Effects of Diet on Sleep Quality<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539910\/\" target=\"_blank\" rel=\"noopener\">Scientific evidence underlying contraindications to the ketogenic diet: An update<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8001988\/\" target=\"_blank\" rel=\"noopener\">A Ketogenic Low-Carbohydrate High-Fat Diet Increases LDL Cholesterol in Healthy, Young, Normal-Weight Women: A Randomized Controlled Feeding Trial<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30571575\/\" target=\"_blank\" rel=\"noopener\">Long-Term Association of Low-Density Lipoprotein Cholesterol With Cardiovascular Mortality in Individuals at Low 10-Year Risk of Atherosclerotic Cardiovascular Disease<\/a><\/p><p><a href=\"https:\/\/www.nature.com\/articles\/s41392-021-00831-w?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&amp;utm_content=textlink&amp;utm_term=PID100090071&amp;CJEVENT=efb95cd8fd5211ee8328b70f0a18b8f9\" target=\"_blank\" rel=\"noopener\">Ketogenic diet for human diseases: the underlying mechanisms and potential for clinical implementations<\/a><\/p><p><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/s12970-020-00404-2\" target=\"_blank\" rel=\"noopener\">Reliability and diagnostic performance of a new blood ketone and glucose meter in humans<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1933287419302673\" target=\"_blank\" rel=\"noopener\">Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors: A scientific statement from the National Lipid Association Nutrition and Lifestyle Task Force<\/a><\/p><p><a href=\"https:\/\/www.cureus.com\/articles\/37088-advantages-and-disadvantages-of-the-ketogenic-diet-a-review-article#!\/\" target=\"_blank\" rel=\"noopener\">Advantages and Disadvantages of the Ketogenic Diet: A Review Article<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-dfcb55c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dfcb55c\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-34c99088\" data-id=\"34c99088\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5eae023c elementor-widget elementor-widget-image\" data-id=\"5eae023c\" data-element_type=\"widget\" data-e-type=\"widget\" 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elementor-element-81053db elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"81053db\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-13259 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-ellas-cepsanai tag-ellas-izvele\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-the-best-oil-for-frying\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Kada-ir-labaka-ella-cepsanai-256x300.jpg\" class=\"attachment-medium size-medium wp-image-13263\" alt=\"What is the best frying oil\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Kada-ir-labaka-ella-cepsanai-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Kada-ir-labaka-ella-cepsanai.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-the-best-oil-for-frying\/\">\n\t\t\t\tWhich oil is better for frying, and which for salads?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to choose the healthiest and most suitable oil for the specific type of cooking. Why may frying oil not be suitable for sauces or salads?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-the-best-oil-for-frying\/\" aria-label=\"Read more about K\u0101da ir lab\u0101k\u0101 e\u013c\u013ca cep\u0161anai, k\u0101da sal\u0101tiem?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-9230 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-sports tag-fitness tag-uzturs tag-uzturs-pec-trenina tag-uzturs-pirms-trenina\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/nutrition-before-and-after-training\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Par-uzturu-PIRMS-un-pec-trenina-256x300.jpg\" class=\"attachment-medium size-medium wp-image-9231\" alt=\"Nutrition BEFORE and AFTER workout\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Par-uzturu-PIRMS-un-pec-trenina-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Par-uzturu-PIRMS-un-pec-trenina.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/nutrition-before-and-after-training\/\">\n\t\t\t\tNutrition BEFORE and AFTER workout\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What to eat before going to the workout, diet during the workout, what to eat and drink after the workout - these are the main questions that concern everyone who has decided to change themselves and their lifestyle.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/nutrition-before-and-after-training\/\" aria-label=\"Read more about Uzturs PIRMS un P\u0112C treni\u0146a\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-4658 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-partikas-produkti tag-dietas tag-svara-samazinasana tag-tauku-loma-tievejot tag-veselibas-traucejumi\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"238\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella-238x300.jpg\" class=\"attachment-medium size-medium wp-image-4659\" alt=\"Fats - why they should not be excluded from the menu\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella-238x300.jpg 238w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella.jpg 294w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">\n\t\t\t\tFats - why shouldn&#039;t they be off the menu?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many of us, in an attempt to reduce excess weight, first give up products that contain fat. This is a very big mistake, because we need fat<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" aria-label=\"Read more about Tauki &#8211; k\u0101p\u0113c tos nedr\u012bkst izsl\u0113gt no \u0113dienkartes?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-27148 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/walking-and-weight\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Pastaigas-un-svars-256x300.jpg\" class=\"attachment-medium size-medium wp-image-27149\" alt=\"Walking and weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Pastaigas-un-svars-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Pastaigas-un-svars-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Pastaigas-un-svars.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/walking-and-weight\/\">\n\t\t\t\tWalking and weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What happens to our bodies when we walk? How does regular walking affect our health and weight?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/walking-and-weight\/\" aria-label=\"Read more about Pastaigas un svars\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-76037f21 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"76037f21\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3d8de6cc\" data-id=\"3d8de6cc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-695abd98 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"695abd98\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-32289ab\" data-id=\"32289ab\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-40cdb4fc\" data-id=\"40cdb4fc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Is the ketogenic diet or Keto the long-awaited way to lose weight effortlessly, and improve athletic performance, well-being and overall health?<\/p>","protected":false},"author":25,"featured_media":27728,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[79,245,76,39],"class_list":["post-11392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietas","tag-dietas","tag-keto-dieta","tag-svara-samazinasana","tag-tievesana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/11392","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=11392"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/11392\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/27728"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=11392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=11392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=11392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}