Diet gun

The ketogenic diet is aimed at high fat intake, protein restriction, and almost complete exclusion of carbohydrates.

Only 5% of calories are allowed from carbohydrates (including vegetables that are low in carbohydrates), it excludes carbohydrate-rich foods such as grains, legumes, fruits, and starchy vegetables. This means about 20 – 30 grams of carbohydrates per day.

20% of calories are allowed from protein, meat, fish, eggs, and cheese.

The remaining 75% of calories must come from fat, such as olive oil, butter, and avocado.

The goal of the ketogenic diet is to deplete the body’s glucose reserves (which are mainly made from carbohydrate intake) and are the main form of energy for the body, and to force the body to use an alternative fuel produced from stored fat called ketone. The process of producing ketones helps the body enter ketosis, which means ‘burning’ fat.

What can happen in the SHORT TERM if we do a KETO diet

1. We lose weight quickly

The initial large weight loss with the ketogenic diet is due to water loss (because stored carbohydrates in the body hold fluids in a ratio of almost 1:4, 1 gram of carbohydrate holds 4 grams of fluids) and is temporary. Long-term fat loss is related to caloric intake, which will decrease over time by following this specific diet due to the lack of variety in foods.

Weight regain once the ketogenic diet is stopped is a given if a carefully planned diet cannot be followed.

2. We eat high-fat foods that we like

Because the ketogenic diet allows us to eat red meat, fatty fish, cheese and butter that all other diets usually limit, we feel more freedom and fullness (also because fat intake slows digestion).

Because 75% of the total calories of the KETO diet come from fat, all fats are allowed, such as butter, lard, meat fat, vegetable fats, fried foods.

It is recommended to consume good quality fats such as extra virgin olive oil, avocado.

Protein intake is not unlimited at the 20% contained in the KETO diet. Indicatively, in a 1400 calorie diet, the calories coming from proteins will be 280, that is, 70 grams of protein, which practically means 240 grams of meat, 1 egg and 30 (!) grams of cheese for the whole day, which is not particularly large.

Protein can also be high in saturated fats such as pork, beef, bacon, fried foods.

Carbohydrate intake at 5% of total calories is minimal, even on a 1400 calorie diet, the carbohydrate calories will be….70, that is 17.5 grams of carbohydrates! practically that is about 1.5 – 2 cups of raw vegetables per day. Vegetables are limited only to the consumption of green leafy vegetables (spinach, cauliflower, broccoli, Brussels sprouts, asparagus, peppers, etc.).

What can happen in the LONG TERM if we do KETO diet

1. The ketogenic diet poses health risks. The very high consumption of saturated fats is directly linked to an increase in blood lipids, total cholesterol and bad LDL cholesterol, which in themselves are predisposing risk factors for the occurrence of cardiovascular diseases.

2. Risk of increasing uric acid levels in the blood (due to the specific composition of the diet).

3. Certain burden on liver function

The large percentage of fat that our liver metabolizes burdens its functionality and, by extension, its health.

4. Lack of nutrients

The almost negligible intake of fruits, the intake of only green vegetables and the lack of cereal intake, carries risks of deficiency of multiple micronutrients such as selenium, magnesium, phosphorus, vitamins B and C.

5. Loss of concentration and changes in mood

The main ‘brain fuel’ is glucose, which is produced mainly from carbohydrates. The ketogenic diet causes confusion and irritation as the main fuel used by the brain is in short supply.

6. Possible constipation

The ketogenic diet is low in foods containing fiber such as fruits, whole grains and legumes.

Athletes and especially endurance athletes and bodybuilders use it for rapid weight loss and it really works. Also, anyone who does the KETO diet for a maximum of 3 weeks will have a quick result. If we use this particular diet for a longer time, then everything we mentioned above will begin to appear.


It is not worth destroying our health by doing such diets long-term.

A balanced diet that provides all the nutrients in quantities that offer clarity, strength, well-being, health is definitely a much better choice.