carbohydrates, by offering the brain "cheap" available energy, provoke degenerative diseases in the long term, which undermines the already shattered reputation of carbo.
Of course, not all aspects of the ketogenic diet have been studied sufficiently or studied at all - for obvious reasons, there are no long-term observations of adherents of a high-fat diet. However, TIME magazine was quick to proclaim a new era of ketogenic nutrition - and declare "the end of the global war on fats."
What and how much to eat? Foods for a high-fat keto diet
Various variations of the ketogenic diet suggest that you eat no more than 50 grams of carbohydrate food per day. The LCHF diet suggests that when compiling a diet, focus not on the weight of food, but on its relative volume, making up a daily menu of 70% fat, 20% protein and 10% carbohydrates (long chain; special attention should be paid to water-soluble fiber and resistant forms of starch, for example, from raw potatoes or unripe bananas).
Here is a sample list of foods that promote and maintain ketosis. Use without restrictions:
fatty dairy and sour-milk products (except whole milk and kefir)

lard, bacon, jamon, brisket, loin, bacon
meat, poultry (with skin), seafood and fish
eggs
fatty cheeses with a minimum carbohydrate component (see the composition of a specific product)
avocado
green vegetables
mushrooms
tofu
shirataki noodles
butter and unrefined vegetable oils, including hardening nut oils (coconut, shea, etc.).

Allowed in minimum quantities:
berries and nuts

chocolate (the darkest, with a minimum of sugar)
unsweetened fruit
root vegetables (can be used as a minor component of complex dishes and better raw).
Completely excluded from the menu:
sugar, honey, pastries, industrial drinks

sauces with added sugar and thickeners
bread, cereals, pastries
pasta (except shirataki)
dried fruits
low fat foods
margarine and vegetable spreads.

On a high-fat keto diet, you need to drink plenty of plain non-carbonated water, and you can also drink tea and coffee (from legal additives - lemon) and even light spirits, such as dry cider, dry wine and light beer.
Ketosis or ketoacidosis?
The dangers of ketosis are a major fear that has come up in connection with a high-fat, low-carbohydrate diet. Someone is frightened by the changing smell of breath (ketone bodies are excreted from the body in two ways - with exhalation and with urination, which is why it is important to drink as much water as possible to control their concentration), someone knows for sure that a large amount of fat and protein "planting buds." There is also often confusion between the concepts of ketosis (an increase in the level of ketone bodies) and ketoacidosis (a metabolic disorder associated with the inability to produce insulin in diabetes).
American doctor of medicine (and, which is typical for adherents of the ketogenic diet, blogger) Peter Attia explains that the body's ability to organize brain nutrition using ketone bodies is its forgotten, but powerful evolutionary advantage, which allowed human ancestors to survive and not only preserve, but also develop intelligence in those conditions when no one had heard of any sugar and white flour, and root crops, cereals and fruits were an exotic rarity.
Attia reminds us that it is important to distinguish between keto adaptation (the time it takes for a body whose carbohydrate diet is limited to 10-50 grams of carb per day to use glycogen and “relearn” to use fat as fuel), ketosis itself (the process when ketone bodies circulate with might and main through the circulatory system, helping to burn fat) and diabetic ketoacidosis (DKA). The first two states, according to the doctor, are a normal part of metabolic processes, and the body is able to regulate them independently; ketoacidosis is pathological and requires prompt medical intervention.
According to an American physician, DKA cannot threaten a person whose body is able to produce insulin (even if its production is minimized by a low-carbohydrate diet), but in case of violations of the production of this hormone, a reduction in carbohydrate intake and an increase in the proportion of fat and protein in the diet can really turn into a problem.
As with other metabolic diseases, especially those that affect the water-salt metabolism, as well as diseases of the excretory organs, the cardiovascular system and the gastrointestinal tract - in all these cases, one should be extremely careful about the idea of ​​a keto diet and be sure to consult a doctor. However, the participation of a specialist will not be superfluous even if you can boast of good health. For all the temptation of the keto diet and the persuasive example of its proponents, this meal plan differs significantly from the menu that is still traditionally considered healthy.
What do Russian nutrition experts think about the keto diet?
At the request of Woman.ru, well-known Russian experts in proper nutrition and weight loss expressed their opinion on the fashionable ketogenic diet.

Rimma Moisenko, PhD, nutritionist
Nutritionist Rimma Moisenko: "People tend to go to extremes"
The keto diet is a stressful diet, with a lot of contraindications, and you can follow it for up to 10 days maximum. In my practice, this approach is used primarily by the category of overweight people who have a violation of water or water-salt metabolism. The diet is carried out under the strict supervision of a nutritionist, with the participation of a certain physical activity, which helps to actively break down already accumulated fats. During the first two days from the start of the diet, the brain, deprived of carbohydrates coming from outside, receives these carbohydrates from liver and muscle glycogen. Moreover, glycogen is destroyed only if the patient does not violate the rules of his diet.
The state of health during the first two days is not always comfortable; lack of carbohydrates may be accompanied by lethargy, weakness, irritability. Therefore, the ketogenic diet is not prescribed in the premenstrual, menstrual and stress periods of life. From about the third day of the protein-fat menu, in which carbohydrates are limited to 200 grams of non-starchy vegetables and one bunch of greens per day, the process of active splitting of subcutaneous fat under the action of ketone bodies begins. At the same time, the patient's well-being, oddly enough, becomes better, due to the fact that appetite decreases, and the brain does not require carbohydrates. It is important to ensure the clear work of the evacuation of the contents of the intestine and activate the work of the kidneys. The patient is explained the possible consequences of non-compliance with the rules prescribed by the doctor. After 10 days the diet must be discontinued, and carbohydrates must be added to the diet, maintaining a balanced ratio of all compositions. Thanks to such a diet, in 10 days you can lose up to 10 kg of body weight, mainly due to the removal of excess fluid and the breakdown of fat.
In recent months, a large number of articles have appeared rehabilitating foods containing fats. Of course, now our society will rush to active fat diets and products containing not only hidden, but also explicit fats, as well as trans fats that are dangerous to human health and lead to severe cardiovascular diseases. People in general tend to be extreme. Proper balanced nutrition, aimed at reducing and normalizing weight, improving the quality of life and active longevity, contains no more than 30% fat in the total diet. Therefore, my advice is not to take it for granted that you can lose weight solely on fats alone. Any diet that brings resounding success to the next person or group of people will, at some point in time, be debunked, and people will eventually return to a natural, rational, balanced, varied diet.

Mikhail Gavrilov, PhD, psychotherapist
Mikhail Gavrilov: “You can lose weight for a while, but then the risks to weight and health will increase”
The ketogenic diet was originally a therapeutic diet that was prescribed to people for health reasons, to combat epilepsy, Alzheimer's disease and other ailments. And then marketers paid attention to it, who considered it as another information occasion with the possibility of popularization. After all, in fact, the ketogenic diet is a dream, not a diet: eat your favorite proteins and fats, and at the same time lose weight. And the main enemies of harmony - carbohydrates - exclude or minimize.
When fat stores become the main source of energy, you can actually lose weight for a while. However, there are a number of risks, in connection with which it is still not recommended to go on this diet for some reason outside of medical indications.
A medical diet involves the exclusion of a product from the diet in order to normalize the work of a particular organ. And starvation, drastic calorie restriction or an imbalance in fats, proteins and carbohydrates slow down metabolic processes and in the future only provoke weight gain, even more. quantity than before. Therefore, I do not recommend restrictive diets to my patients at all.
The keto diet involves a drastic reduction in carbohydrates. As you know, carbohydrates are a source of energy bestowed by nature, necessary for maintaining a healthy metabolism. Keto diet предполагает употребление огромного количества жиров и белков. It is strictly contraindicated in people with any abnormalities in the functioning of the liver and kidneys. These organs are simply not able to eliminate the breakdown products of proteins and fats in such quantities. Such a diet is not recommended for people with serious stages of atherosclerosis, cardiological problems and diabetes.
A diet based on fat and protein is fraught with a violation of purine bases, which often provokes the deposition of salts and gout. And also an increase in cholesterol levels, which leads not only to cardiovascular diseases, but also to a decrease in testosterone levels, which in the future can cause weight gain.
Too much protein in the diet can lead to