How to lose weight once and for all with the keto diet - reviews and results

6 November 2025

The ketogenic diet, once it became known to the general public, immediately attracted attention and became a favorite among show business stars.Doctors, nutritionists, doctors and athletes have not reached a consensus about its influence and effectiveness, but the number of adherents of this diet is growing every year.

What is the keto diet?

Keto Diet- This is a low-carb diet, which is characterized by a high fat content in the diet and a moderate amount of protein.

The daily nutrient intake is distributed as follows:

up to 10% carbohydrates;
50-60% fat;
30-40% protein.

Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.The latter enters the brain and serves as a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.

The essence of the keto diet

The peculiarity of the diet insists on the absolute exclusion of easily digestible carbohydrates and the most complex carbohydrates, as well as drinks containing caffeine.This diet is based on fatty meat products and saturated fat.

This eating style puts the body into a state of stress, where acetone (ketone bodies) is dynamically produced.The latter, in turn, helps suppress appetite.In ketosis, the body is forced to adapt by burning the subcutaneous fat layer.

Initially, this diet method was not intended to combat excess weight.It is believed that it will be an excellent help in treating certain diseases and rehabilitation in the postoperative period.

Basic principles

It is suitable for those who want to quickly lose a few inches of subcutaneous fat, athletes looking for a sculpted body, and it is also used in the rehabilitation of patients with epilepsy and oncology.This method of nutrition is a rather complicated and delicate process.

It is based on the following principles:

reduce at least the amount of carbohydrates used;
Strict control over sugar and starch entering the body;
maintain balance drinking;
moderate physical activity;
maintain the proportion of fat in the daily diet at 60%;
protein-fat ratio 1: 2;
Smooth entry and exit from the diet.

Basic rules

Based on the principles above, the basic rules have been formed logically, according to which it is necessary to change the lifestyle so that following the keto diet is not a thoughtless and uncontrolled process that can worsen the body's condition.

So, diet rules:

The reduction in the amount of carbohydrates in the daily diet occurs during the first 8-14 days.
The number of main meals is at least 5 a day, but 7 is already a lot.
You need to eat every 3.5-4 hours.
Watch the portion - it should be small.
It is advisable to avoid snacking between "sanctioned" meals.
The effect of the diet occurs only if it is strictly followed.
It is necessary to increase the amount of clean water used to 3 liters per day.
For people who want to follow this dietary method, without medical indications, consultation with a specialist is necessary.
Do not worry about the amount of lipids in the daily menu - with this style of eating, they are the main source of energy for the human body.
The intensity of physical activity should not be too high.
To get into ketosis as quickly as possible, some people practice fasting.Such a radical method is possible, but only if there are no contraindications and the body is really healthy and strong.

The keto diet involves giving up some foods and leaning more heavily on others.To better control and calculate your nutrient intake, below is a table of desirable and prohibited foods.

Authorized product

The list of nutritional products allows:

meat products, poultry;
fish, seafood;
sausage, mayonnaise;
mushrooms;
some types of vegetables, herbs;
dried fruits, nuts;
milk, eggs;
oil, fat;
non-alcoholic beverages.

Prohibited products

When following a ketogenic diet, the following are strictly prohibited:

starchy vegetables;
pasta and bread products, flour;
cereals;
Confectionery;
several types of fruits and juices;
carbonated and caffeinated drinks;
Sweetened milk and alcoholic beverages.

Diet to start and maintain ketosis

The essence of the ketogenic diet, as mentioned earlier, is that the body replaces glycolysis with lipolysis.In short, it "switches" from the carbohydrate fraction to the fat fraction.This process is called ketosis.

When the amount of carbohydrates used daily reaches a minimum of 50 g, the formation of ketones begins.From this moment, the body begins to draw energy from fat cells, and thus, the process of losing weight begins.

Entering a state of ketosis does not happen instantly.It takes almost a week for the body to switch to the desired lipolysis.

This happens in four stages:

Stage 1. Unconditional use of glucose.Within half a day after the last produced meal, the body will use glucose.
Level 2. Glycogen Processing.Following glucose, the body moves to glycogen reserves from the liver and muscles.This took almost 48 hours.
Stage 3. Fat and protein processing.After the body runs out of carbohydrates, from which energy has returned, it turns to the synthesis of muscle fibers and fatty acids.This is the most difficult step towards ketone formation.
Stage 4. Use of fat.Ketosis itself.When the body gets used to a minimum of carbohydrates and the process of protein burning slows down, the use of fatty acids begins.

A diet for active fat burning, and thus, maintaining ketosis, is based on the principle of absolute excess of fat in the menu.

As a percentage:

Fat - from 60 to 75%;
protein - from 25 to 35%;
Carbohydrates - up to 10%.

It should be noted thatYou can't stop counting calories.The Keto Diet, like any other eating method, requires taking nutrients into account.Especially if the goal of following it is to lose weight.

To calculate the amount of nutrients needed every day, you can use a simple calculation: 1 g of protein per kilogram of body weight, and carbohydrates and fats are allocated from the percentage.

For example, if a person weighs 80 kg, then 80 g of protein, 300 g of lipids and 20 g of carbohydrates are needed every day.If you feel weak during the transition period (first week), then you can increase the number of grams of the last nutrient, but not more than 50 units.

There is no fundamental gender difference when it comes to making the right diet.Basically, if you don't take into account the type of keto diet, women's and men's menus differ in the amount of protein used.For men, to maintain muscle mass, a larger amount of nutrients is needed.

Sample keto diet menu for a week

For men

The budget menu for men looks like this:

Day	Eat
1	First: Omelette - 80 g, Beef Chop - 120 g, Tea - 120 g Second: Chicken Breast - 130 g, Vegetable Salad - 130 g, Jelly - 230 g Third: Cottage cheese - 160 g Fourth: Baked fish with herbs - 120 g, brown rice - 80 g, tea - 200 g Fifth: Protein Shake - 200 g
2	First: Chocolate Rice Pudding - 160 g, toast, tea - 120 g Second: Borscht meat - 240 g, chicken zrazy - 80 g, cabbage salad - 80 g, jelly - 150 g Third: protein shake - 300 g Fourth: Seafood salad - 180 g, toast with cheese - 70 g, tea - 200 g Fifth: Casein
3	First: Scrambled eggs with ham - 150 g, crackers - 15 g, tea - 120 g Second: Chicken soup - 180 g, beef medallion - 90 g, vegetable salad - 140 g, tea - 180 g Third: Cheese - 80 g Fourth: Oven Baked Mushrooms-120 g, Vegetable Salad-150 g, Tea-200 g Fifth: Kefir without bra - 230 g
4	First:Cut steamed fish - 160 g, vegetable salad - 130 g, tea - 120 g Second: Borscht - 270 g, Meat Salad - 110 g, Jelly - 100 g Third: Omelette - 120 g Fourth: Red fish - 110 g, toast with cheese - 60 g, tea - 200 g Fifth: protein shake - 250 g
5	First: boiled eggs - 3 pcs., grilled fillet - 120 g, vegetable salad - 110 g, tea - 120 g Second: puree soup - 260 g, meat salad - 130 g, jelly - 200 g Third: Rosehip Tincture - 250 g, crackers - 20 g Fourth: Grilled Fish - 180 g, Vegetable Salad - 120 g, Tea - 200 g Fifth: Casein
6	First: Omelette - 120 g, cottage cheese - 110 g, tea - 120 g Second: Fish Soup - 260 g, Vegetable Salad - 130 g, Chicken Cutlets - 80 g, Tea - 200 g Third: Green Apple Puree - 70 g Fourth: Seafood salad - 160 g, boiled chicken - 110 g, tea - 200 g Fifth: Protein Shake - 200 g
7	First: Casserole with mushrooms - 180 g, crackers - 10 g, tea - 200 g Second: Chicken soup - 160 g, beef cut - 160 g, vegetable salad - 80 g, jelly - 200 g Third: Cottage cheese - 80 g Fourth: Boiled Fish - 130 g, Vegetable Salad - 110 g, Tea - 200 g Fifth: Kefir without bra - 180 g

For women

Sample Menu for Women:

Day	Eat
1	First:Omelette - 130 g, Meat Salad - 130 g, Tea - 120 g Second: Meat Meat - 210 g, boiled brown rice with vegetables - 180 g Third:Cheese - 60 g Fourth: Baked fish - 150 g, tea - 220 g Fifth: Ryazhenka - 250 g
2	First:Fish cutlet - 80 g, toast with ham - 75 g, rosehip tea - 130 g Second: Borscht - 200 g, fish cut - 75 g, meat salad - 125 g Third: avocado - 50 g Fourth: Beef entrecotes - 180 g, tea - 220 g Fifth: Kefir without bra - 230 g
3	First:Scrambled eggs with ham - 80 g, salad with cucumber and eggs - 120 g, tea - 120 g Second: Chicken Soup - 210 g, Rabbit Chop - 110 g, fresh vegetables - 80 g Third: Omelette - 160 g Fourth: Baked fish - 90 g, zucchini reservation - 130 g, jelly - 150 g Fifth: kefir - 230 g
4	First:Boiled eggs - 3 pcs., Meat salad - 160 g, beans - 30 g Second: Fish Soup - 230 g, Meat Medal - 80 g, Vegetable Salad - 110 g Third: Cheese - 60 g Fourth: Beef Pate - 60 g, Cucumber Salad - 120 g, Tea - 220 g Fifth: Ryazhenka - 250 g
5	First:Turkey Fillet - 120 g, Meat Salad - 110 g, Green Tea - 120 g Second: Pureed Vegetable Soup - 170 g, Grilled Fish with Chocolate Rice - 170 g Third: beans -30 g Fourth: Fried mushrooms with ham and vegetables - 230 g, tea - 220 g Fifth: Green Tea - 220 g
6	First:Cottage cheese - 130 g, Rosehip Tea - 130 g Second: chicken soup - 130 g, pork in cheese mixture - 120 g Third: avocado - 50 g Fourth: sausage, ham, tea - 220 g Fifth: kefir - 230 g
7	First:Omelette - 120 g, Vegetable Salad - 100 g, Green Tea - 120 g Second: mushroom soup with meat - 160 g, fried fish - 80 g, vegetable salad - 100 g Third: Cheese - 80 g Fourth: cabbage rolls - 180 g, tea - 220 g Fifth: Green Tea - 200 g

Recipe

This type of diet is not "hungry", so choosing and combining dishes is not difficult.Here are some recipes that are easy to prepare and still stay in ketosis.

Special keto bread

Ingredients:

Eggs - 3 whites;
Almond flour - 0.25 cups;
Water - 0.25 cups;
Chopped plantain - 50 g;
Baking powder - 10 g;
apple cider vinegar - 10 g;
sea salt - 5 g;
Sesame seeds (optional).

Preparation Progress:

Mix flour, plantain and baking powder;
Bring the water to a boil, pour into the bowl with the dry ingredients;
Add egg whites and vinegar;
Mix the mass with a mixer for 2-3 minutes until it becomes suitable for modeling;
shape future bread in any form;
Place them on a smooth baking sheet;
Sprinkle sesame seeds on top and place in the oven;
Bake at 200 degrees on the bottom rack for about an hour;
Readiness is determined by tapping on the bottom of the bread;
Ready bread makes a "hollow" sound.

Baked salmon with asparagus

Ingredients:

Salmon (fillet) - 1000 g;
Asparagus - 130 g;
Mushrooms - 250 g;
Onion - 40 g;
Garlic - 3 cloves;
soy sauce - 300 ml;
sesame oil - 10g;
Butter - 20 g;
Basil - 3 g.

Preparation Progress:

Mix soy sauce, basil and garlic;
Cut the fish fillet into pieces, place in a sealed bag, pour the resulting sauce with spices;
and place in the refrigerator to set for 60 minutes;
Heat the oven to 180 degrees;
After the time has passed, place the foil-lined baking sheet with the fish and asparagus placed in the oven;
cook for 20 minutes;
Meanwhile, fry mushrooms and onions in a pan;
then spread this mixture into the cooking fish;
Bake for another 10 minutes.

Chicken casserole with cheese and olives

Ingredients:

Chicken (breast) - 700 g;
Pesto sauce - 90 g;
cream (whipped) - 400 ml;
Olives (salted) - 200 g;
Feta cheese - 250 g;
Garlic - 1 clove;
cooking oil;
green;
oil (olive) - 40 g;
salt (sea) - 10 g.

Preparation Progress:

Wash the meat, cut into pieces, add salt;
Fry on both sides until golden brown;
Mix cream and pesto sauce in a bowl;
Place chicken in baking dish;
Place chopped garlic, olives and cheese on top;
Pour sauce with cream;
Bake in the oven at 200 degrees for half an hour;
When the edges of the dish become sandy, you can take it out - the casserole is ready.

Roast beef

Ingredients:

Beef - 2 boneless pieces;
Onion - 1 pc.;
Garlic - 1 clove;
Tomatoes - 2 pcs.;
Vinegar (Apple) - 50 g;
oil (olive) -30 g;
Ground ginger - 7 g;
salt (sea) - 2 g.

Preparation Progress:

Rinse the meat, make a shallow cut on the steak;
Peel the onion and cut into small cubes;
cut tomatoes into cubes;
Place the steak in a heated pan heated with olive oil;
brown on both sides over medium heat;
Then add tomato cubes, onion and crushed garlic to the meat;
fry, stirring occasionally, 5-7 minutes;
Put ginger in a separate bowl, add salt, pour vinegar;
Add the resulting sauce to the meat, stir;
turn the flame to minimum intensity;
Cook with the lid closed until the liquid evaporates;
When serving, sprinkle with herbs.

The effectiveness of the keto diet

As already mentioned, there is no consensus on the effectiveness of this nutritional method.The keto diet is somewhat controversial.It has contraindications, advantages and disadvantages.Not suitable for everyone.

But one thing is certain - provided that the rules and principles of proper nutrition are followed, a person following a ketogenic diet is "destined" to lose 1 to 3 kg of weight per week.It is widely used by celebrities to get rid of extra centimeters, by athletes to create a sculpted body, and is also prescribed for certain diseases.

To increase the effectiveness of the diet, it is advisable to follow some rules:

Choose a complex of vitamins and minerals to maintain the body.
Need to undergo a medical examination,To ensure there are no contraindications to maintaining this eating style.The ketogenic diet, except in certain cases, requires "iron" health.
Carefully consider the possibility of eliminating certain products.If it is not possible to limit yourself, for example, in eating bread or pasta, then it is better to choose a different method of eating so as not to put yourself into a situation of greater stress.
In the first or second week, while the metabolic process is being rearranged, try not to lead your lifestyle to fanatical activitiesAnd don't plan too much physical and mental stress.When the body enters a ketotic state, there may be no improvement in athletic performance or mental performance.
It takes some time and skill to form the habit of preparing meals properly while sticking to keto.Therefore, you should try to plan your day so that there is no chance for an "unallowed" snack.
To minimize the negative effects of the diet, you need to remember to include foods rich in fiber in your diet.They improve and normalize the function of the gastrointestinal tract.
There is no way you can avoid the unpleasant smell of acetone, so it is recommended to double your use of clean water.Proper water balance is key to effective weight loss.
Equally important in the process of getting rid of unnecessary fat centimeters is maintaining electrolyte balance.A little salty food will not only improve the taste of the dish, but will also have a positive effect on your well-being.

Based on the set goals (whether weight loss, cutting, weight gain, etc.), the necessary diet options are selected.

Varieties

Classic (standard or basic)

This type is considered the most common and easiest diet.
It is characterized by a high fat content in the diet, an average protein content, and a very minimal amount of carbohydrates.
Recommended for people with zero or low physical activity.

Targeted

This variety involves adding carbohydrates to the diet, but at certain times and in certain amounts.
The so-called carbohydrate loading occurs on training days.
To increase endurance and intensity, charcoal is used during the pre-workout period (before and after exercise).
On rest days, to maintain ketosis, the amount of carbohydrates is kept to a minimum (0.5 or 1 g per kg of body weight), the level of fat is slightly reduced so that it does not exceed the calorie content of the daily diet.

Cycle

This is the option to "advance".Involves periodic carbohydrate feeding.
The break between carbohydrate "sets" depends on the task, goal and intensity of physical activity.
At the same time, the weight of fat in the diet is reduced, protein is increased, and 7-10 g of charcoal falls per 1 kg of body weight.
Loading time ranges from 8 to 36 hours.
The interval can be increased, taking into account the condition of the body.
Recommended for people with high physical activity who feel weak due to lack of carbohydrates.

Hint

The diet is indicated:

Those who want to lose weight, lean, gain muscle mass;
for epilepsy;
for oncology.

Benefits

This method of eating is not "starvation".Hunger seems to be very rare.
Changing the metabolism through ketosis promotes rapid weight loss compared to other methods.
There is no clear order to the menu;The dishes are quite different.You just need to follow the nutrient intake formula.
The value of following a keto diet has been proven for cancer, epilepsy and other diseases.
Products on the ketogenic diet white list have a low glycemic index.Eating them has a positive therapeutic effect and helps in the treatment of acne.
There is a very low probability of losing muscle mass at the same time as a high percentage of subcutaneous fat.

Deficiencies

Along with the positive effects of following a keto diet, this technique is not without its drawbacks:

An unbalanced diet.
The appearance of the smell of acetone from the mouth or skin.
When entering ketosis, you often feel nauseous, tired, lethargic, and have trouble concentrating.
There are contraindications.
Frequent constipation (or other intestinal problems) due to the lack of vegetables and fruits needed in the diet.

Ketogenic diet

For epilepsy

This dietary method was originally created specifically for the treatment of epileptic seizures in adults and children.

Doctors have discovered that when fat is processed in the body, ketogens are formed, and those who have the ability to reduce the frequency of seizures in children and adults with epilepsy.

Since an unbalanced diet and fatty foods can cause problems with the liver and kidneys, experts are somewhat skeptical about this eating style.In medical practice, there is an equal amount of positive and very negative from its use.

The decision to use a ketogenic diet by epilepsy can only be made by a specialist.Treatment with this method is carried out strictly under the supervision of a doctor!

For oncology

Studies have shown that for people suffering from cancer, a combination of classical therapy and a ketogenic diet reduces the risk of metastasis and disease recurrence by 75%.

Unlike patients who eat normally, keto dieters feel better, the body recovers faster, and treatment has positive dynamics.The state of ketosis deprives cancer cells of energy, causing them to starve, which significantly increases the effectiveness of radiation and chemotherapy.

Contraindications

As mentioned above, the keto diet has several contraindications.

You cannot comply with it if:

lactation and pregnancy;
high cholesterol levels;
Diabetes mellitus;
the presence of kidney, gastrointestinal, and heart disease;
Porphyria;
lipid digestion disorders;
hormonal imbalance.

The result

The positive effects of this eating style manifest in different ways, depending on the personality of the body.Depending on the type of diet chosen, weight loss of 5 to 10 kg is possible in the first month.

To save the results, you need to follow some simple rules:

To maintain the results and not put the body into a state of stress after ending the keto diet, it is necessary to make a gradual exit from this diet.
Do not indulge in prohibited foods during your diet.- The risk of returning lost kilograms in double amounts is too high.
The amount of fat in the diet should be reduced gradually, and add 5 g of carbohydrates per day.
With proper adherence to the ketogenic diet and regular medical examinations, it is possible to improve not only external data by removing excess weight, but also radically change the quality of life in a positive direction.

Some people see results already in the second week, while others have to wait up to three months.Such variation over time does not indicate dietary inefficiency;Most likely, adjustment of the ratio of nutrients in the diet is required.