The keto diet, or protein diet, is the common name for an effective adipose tissue reduction method originally developed for clinical use.
Read below what the protein diet is, what its basic principles and instructions are. How ketosis works, what to follow and what to avoid. What the possible contraindications and side effects are.
It`s story dates back to the USA in the first half of the 20th century, where nutrition and obesity first appeared as a more important medical phenomenon in connection with the increasing level of post-war society and the level of well-being. Although obesity was not perceived as a societal or civilizational problem at the time, as it is today, obese patients caused a practical problem. In many cases, it was not possible to proceed with surgery for severely obese patiens due to the excessive volume of fat in the body. These patients were bedridden, so they could not engage in physical activity to reduce adipose tissue, and an affordable way was sought to achieve a significant reduction in adipose tissue by changing their diet.
From another point of view, Dr. Russell Morse Wilder, who studied the effects of dietary and insulin changes in diabetic patients. Dr. Wilder was probably the first to use a ketogenic or protein diet for the first time for therapeutic purposes. However, we also consider prof. George L. Blackburn (1936 - 2017), who studied the process of fat burning in the human body in detail and for a long time.
Dr. Blackburn named a condition in the body called ketosis, in which the body burns mainly the storage of adipose tissue and muscle mass is preserved. He described how to cause ketosis by reducing the external intake of carbohydrates and fats in the diet to a minimum and at the same time increasing the intake of protein. By burning adipose tissue, so-called ketone bodies are formed. These ketone bodies replace nutritional carbohydrates and thus become the body`s primary source of energy.
Research of prof. Blackburn forms the scientific basis on which the concept of a protein diet is built.
What is ketosis
Ketosis is a natural state that occurs in the body when carbohydrate and fat intake decreases while increasing protein intake. The so-called ketone bodies start to form in the body, caused by the breakdown of adipose tissue. These ketone bodies replace the original carbohydrates (which were in the form of glucose, the main energy source of the organism) as an energy source. Your body will start burning stored fats preferentially and weight is reduced at the expense of adipose tissue and not muscle mass.
The organism enters the state of ketosis approximately 2 - 3 days after inducing suitable conditions.
During ketosis, not only visible subcutaneous fat is burned, but also much more dangerous internal or visceral fat, which envelops the internal organs and thus prevents their natural function. Ketosis also has a beneficial effect on the body by lowering the level of "bad" LDL cholesterol and increasing the level of "beneficial" HDL cholesterol. In the body in ketosis, the production of insulin as a fat-breaking hormone decreases and at the same time the body`s sensitivity to this hormone increases, which helps in the prevention or treatment of diabetes.
Studies have shown that ketosis, due to the above, is not accompanied by a feeling of hunger and sugar cravings, but, conversely, a feeling of good mood and a surge of energy, also referred to in some sources as well being.
Ketosis has been shown to be a completely natural and safe condition for a healthy organism.
Do not confuse ketosis and ketoacidosis
In a superficial study of ketosis, especially in non-professional sources, you will often come across a description of ketosis as a dangerous condition that threatens the body. However, it is almost certainly a confusion between the words ketosis and ketoacidosis. Ketoacidosis is a condition of the body occurring in people with insufficient production of the hormone insulin or with increased insulin resistance (i.e. in diabetics). The level of ketone bodies in these people is exceeding the limit, which is very dangerous for the person.
Reducing the risk of yo-yo effect
With conventional reduction diets, there is a high risk that the body loses weight, but much of this loss occurs at the expense of muscle tissue. After ending the diet and returning to a normal diet, the body has difficulty coping with a new influx of energy, which it begins to store again, and there is a significant risk of the so-called yo-yo effect.
The main advantage of the protein diet is the fact that the risk of the subsequent yo-yo effect is significantly reduced.
ESSENS Keto steps
You will receive everything you need for a successful protein diet in the ESSENS Keto packs. All ESSENS Keto products have a reduced sugar content and a high protein content. With the combination of ESSENS Keto products, ketosis is started in the body.
The body stops burning carbohydrates and "switches" to fat burning mode. Due to the fact that even the body`s normal energy consumption is considerable, even the fat stored in the body will quickly disappear and the body will lose weight significantly.
During ESSENS Keto, the body will burn other long-term stored substances, including toxic ones, which leads to natural detoxification of the body. The balanced composition of ESSENS Keto products guarantees a fast course and the optimal protein content ensures that you only lose excess fat. Part of the composition of ESSENS Keto products is a balanced ratio of vitamins, minerals and trace elements, necessary for the proper functioning of the body. You don`t have to count calories or monitor nutrient ratios, we did it for you. No starvation and no worries about what to eat next.
The ESSENS Keto diet is divided into 3 consecutive phases, thanks to which you will not only lose excess fat but also maintain your standard weight. All you have to do is follow the basic rules of ESSENS Keto.
Basic ESSENS Keto rules
At least 2.5 - 3 liters of water or unsweetened liquid per day. Coffee, black or green tea is allowed up to a limit of 4 cups per day. Only black coffee without milk and sugar is allowed. Adequate fluid intake ensures the removal of all undesirable substances that arise during weight reduction in the body.
Tip: If you are one of those who have a problem monitoring fluids, prepare a 2 x 1.5 litre bottle of water in the morning and both bottles should be empty by the end of the day.
EAT THE VEGETABLES
Consume at least 300 - 500 g of the selected "permitted" vegetables, at most 1,000 g per day. The permitted vegetables are different for each phase of ESSENS Keto. A detailed list of permitted vegetables can be found below in the chapters detailing each phase. Vegetables can be consumed as a side dish to protein meals or between meals.
Note: Meals prepared from permitted vegetables are consumed IN ADDITION to ESSENS Keto portions, not INSTEAD OF THEM!
MAKE THE MEALS REGULAR
The interval between protein meals should be approximately 3 hours. The first meal of the day within half an hour after waking up and the last a maximum 2 to 3 hours before bedtime. Example: You get up at 7:00 AM - the first meal (breakfast) should be at 7:30 AM, the next meal (snack) is at 10:30 AM, followed by lunch at 13:30 and then a snack at 16:30 followed by dinner at 19:30.
What to avoid during ESSENS Keto
Remember that the keto diet is extremely sensitive to carbohydrates and they should be avoided in any form. For example, one piece of bread can contain 15 - 20 g of carbohydrates, which would stop the keto diet for a few days, and that would be a shame. It would then take 2-3 lost days to start again.
Remember that otherwise "healthy" carbohydrates and starches are forbidden during the diet. Do not consume any sugary drinks or juices at all. Avoid sweets, chips or salty delicacies. Consumption of honey, fruit and dairy products is prohibited.
Do not consume even limited amounts of alcohol during the diet. Some vegetables are also banned at some stages of the reduction. Side dishes, including rice and potatoes, are also prohibited.
However, do not worry, all restrictions apply only during the reduction period, after the end of the diet within the normal rational diet, you will return to most of them in a reasonable amount.
Physical activity during ESSENS Keto
The protein diet is suitable for people with limited physical activity and non-athletes.
Sports activity during the first two phases of the diet is not necessary. It is gradually introduced only in the last third phase of the keto diet and continues in normal life after reduction.
Therefore, do not plan any new sports activities in the first two phases of ESSENS Keto. However, if you were used to physical activity before the diet, you can keep it, but expect that your performance will be reduced by about 40% due to limited energy intake. So plan a physical activity with this limitation in mind. The performance will return to you as soon as you switch to the usual rational diet after the end of this diet.
Is ketosis safe?
Yes, for a healthy organism, short-term ketosis induced by reduction for a period of about 12 weeks is completely safe. On the contrary, reducing the proportion of fat in the body brings health benefits to the body.
It should be borne in mind that obesity and overweight individuals are a risk factor for a large number of diseases (type 2 diabetes, heart and vascular diseases, joint diseases, some cancers).
Long-term obesity is a much greater burden for your body than short-term nutritional ketosis. On the contrary, the body will benefit from weight loss in the long run. Ketosis is the body`s natural state and healthy livers and kidneys, as the main "cleansing" organs that help remove harmful substances from the body, deal with it.
Reduction with a protein diet is safe for a healthy organism, but there are some diseases and conditions in the body when its use is contraindicated.
These are in particular:
- All diseases of the kidney system
- All liver diseases
- Diseases of the gallbladder, intestines and digestive system
- Crohn`s disease, ulcerative colitis
- Diseases of the heart and circulatory system - myocardial infarction, heart rhythm disorders, angina pectoris
- Gout disease
- Thyroid dysfunction
- Eating disorders - bulimia or anorexia
- Allergy to any component of the product
- Pregnancy and lactation
- Age up to 18 years
If you are well aware of your health and do not suffer from any of the above medical conditions, a protein diet is suitable for you.
If you are unsure, consult with your doctor before starting a protein diet.
Although ketosis is a completely physiological state of the body, some side effects can occur to varying degrees during it and need to be prepared for.
Adverse and specific effects of a protein diet
More frequent urination
As the body gets rid of the substances created by burning adipose tissue and in connection with dehydration, there is an increased need for urination. This is perfectly normal, especially in the first half of the reduction mode. It is therefore necessary to drink a sufficient amount of water and unsweetened liquids in a volume of 2.5 - 3 litres per day throughout the reduction.
Fatigue, headaches and hunger
They appear especially in the beginning of reduction. The body has so far been used to eating much more carbohydrates in the diet. The body may initially respond to lowering blood sugar by feeling hungry, craving for sweets, headaches and fatigue. These feelings usually disappear with the development of ketosis (2-3 days). If these symptoms occur, allow the body more rest. For headaches, you can reach for a regular analgesic.
Constipation and diarrhea
Constipation is typically related to the fact that the body is not used to receiving the recommended amount of fiber. Pay close attention to the recommended amount of fluids (2.5 - 3 litres per day), the body will gradually get used to receiving fiber and the constipation will go away. Do not confuse constipation with stool volume reduction. Be aware that the body consumes less food overall and the frequency of "great needs" decreases. With a radical change in diet, the opposite problem may occur - diarrhea. This sometimes occurs as an unpleasant part of reducing carbohydrates in the diet. As the body gets used to the new regimen, the diarrhea disappears. If diarrhea occurs, include an extra 1-2 tablespoons of quality olive oil a day in your diet. However, diarrhea should not last longer than about 2-3 days. If it takes a long time, contact our specialist or your doctor.
Metallic taste or dry mouth
Although this effect is unpleasant, it usually indicates a properly functioning ketosis. It can be partly due to the dehydration of the body and partly the production of ketone bodies that carry a specific smell. Sugar-free chewing gum or a sprig of fresh mint in the mouth can easily deal with this problem.
Illness or weakness
Until the beginning of the diet, your body was used to the fact that its energy needs were covered by carbohydrates in the form of quickly available glucose. Ketone bodies, which replace carbohydrates in ketosis, are not so readily available, or the body has to do some work to use them. The body initially resists this and "is calling" for carbohydrates that would be readily available. This can manifest as malaise or mild weakness or hunger. With the development of ketosis and the availability of ketone bodies, these symptoms disappear. If it appears at first, do not forget to consume the permitted vegetables, at least 500 g. This amount of vegetables also acts as a "filling" of the stomach and filling the stomach will "turn off" one of the receptors causing a feeling of hunger. At the same time, always follow the drinking regime (2.5 - 3 liters of water per day).
Menstrual cycle changes
The rapid loss of hormonally active adipose tissue can exceptionally lead to temporary changes in the menstrual cycle in sensitive women. Correction will usually occur in the next two cycles at the latest. If your cycle is irregular after 3 months, consult your gynecologist.
The most common errors during ESSENS Keto
The success of ESSENS Keto depends on strict adherence to the regime, which makes it very simple, but also somewhat prone to error. Some, at first glance, minor transgressions can seriously disrupt the successful course of the diet. To prevent this from happening, let`s recall some of the recurring mistakes.
Not following the regular supply of proteins and other substances!
Sometimes during the diet we feel that we are full enough (we are not hungry) and we only need 3 or 4 servings of ESSENS Keto products. This is a basic bug that you must avoid. If we do not regularly supply the body with proteins within 5 meals a day, the body will obtain them elsewhere, reach into the body`s muscle tissue and you will also lose muscle mass. This is exactly what we prevent by regularly consuming ESSENS Keto products by never excluding them.
Not following the drinking regime!
The removal of waste products from the body is the basis of long-term reduction, a drinking regime is essential. If you have trouble estimating the amount, feel free to measure it in advance. If you have a headache during ESSENS Keto, it is often due to a lack of fluid intake.
Adding sugar or honey to drinks, tea and coffee!
The slightest supply of carbohydrates above the limit contained in ESSENS Keto products destroys the diet. Fruit also contains a large amount of sugar, therefore it is forbidden in the protein diet. Although a single intake of carbohydrates will not impair the diet permanently, it will take 2-3 days to restart ketosis.
Even starches are carbohydrates (more precisely, polysaccharides)!
The idea that one croissant can`t hurt is completely wrong. On the contrary, pastry (even whole grain) can reliably stop the ketosis. Be careful.
Consuming alcohol even in a reasonable amount is harmful to the diet!
Alcohol has hidden calories and sugars. What is healthy and normal in everyday life without reduction (for example, 2 dcl of dry red wine a day) does not belong in the protein diet. In particular, avoid regular consumption of small amounts of wine or beer, this significantly slows down the diet in the long run. This restriction is not permanent and only applies to the diet, after the end of the diet you will be able to continue to indulge in your favourite glass.
Low consumption of vegetables!
Keep in mind that vegetables, in addition to ESSENS Keto products, have several functions. On the one hand, it fills the stomach, still used to a larger volume of food, and thus contributes to a feeling of satiety and the absence of a feeling of hunger. Furthermore, it ensures the proper function of the intestines so that it is ready to process normal food after the end of the diet. Last but not least, it enriches your diet. Give vegetables a chance and treat yourself to at least 300 - 500 g of allowed vegetables throughout the day.
Return to bad eating habits after the diet!
It`s a great thing to have a protein diet and lose weight. Remember that excess weight has its causes. Often in the irregular consumption of food or their unbalanced composition (too much carbohydrates and fats, only 2 meals a day, too many sweet drinks, etc.).
After the diet
Losing extra pounds will be the first and crucial step to a total change in eating habits. During reduction, your body should get used to a regular diet and adequate fluid intake. After the end of the diet, plan a regular sports activity that will accompany you for a long time. During the 3 phases of reduction, get acquainted with the basic principles of a rational diet that will help you maintain the results achieved in the long run. Remember the basic principles and know that you will feel much better after losing the extra pounds.
Now you have learned what a protein diet is, what its basic principles and rules are. You know how ketosis works, what to follow and what to avoid. Take a look now at the diet link, where you will learn more about the individual phases of ESSENS Keto.