Recently, the keto diet has become very popular among many people, including stars of different sizes. Recently I found out that even among rappers there are her adherents - for example, Shym from the group “Caste“Who has been following a ketogenic lifestyle for three years now, and even started his personal project, EtoKeto. I decided to take this opportunity and talked to Shym, finding out all the details.
What made you start the keto diet and how long have you been following it?
I have been involved in sports for a long time and regularly, but despite reasonably designed programs of strength and cardio, correct (in my former understanding) nutrition, I could not get rid of the attribute of most family men "over thirty": a rounded abdomen and solid roundness of the face. The muscles grew, but the fat did not go away. Three years ago my friend and coach Wanji @noluva first told me about keto. At that time, he was already in ketosis for three months, and I saw his result. Actually, since then I have been in ketosis for three years.
How has the diet affected your health and well-being?
The most tangible, in addition to the fact that I have direct access to my fat stores and regulate their volume, is the release from the feeling of hunger. A keto hunger is not the same as a carbohydrate hunger. I remember training in the "carbohydrate" period, when my eyes darkened, and on tour, if I skipped a meal, my mood deteriorated, and my colleagues felt it on themselves - I became angry. Now there is no such thing. The feeling of hunger is mild. The body seems to be asking: "Chef, why do we load fuel from the outside or take it from reserves?"
Have you had any side effects at the start of keto - acetone odor, constipation, headaches, rashes, etc.?
Unless at the very beginning, I woke up a couple of times at night from the fact that my calf muscle cracked, but my keto trainer explained in time that this was a symptom of a lack of minerals, I took asparks for a couple of weeks and added salty mineral water to my daily diet. Now I manage only with mineral water. I did not come across other questions.
Are you on keto all the time, or for periods?
Constantly. I used to fly out, although not often, but the last year has been continuously on keto. This is primarily due to the fact that I organized a catering company in St. Petersburg, where I now live. Keto cuisine with etoketo.ru delivery. My friend, the project's chef Zhenya Kim, and I cooked and experimented a lot. And now I don't have a question of what to eat. And if I wanted something "sweet", which, in other words, is rare in my case, then our assortment of desserts completely satisfies me without the threat of flying out of ketosis. I can't imagine that you can eat keto periods. What for?
What results have you achieved and how long do they last?
I came to a physical form, which was inherent in me by nature, genetically. Now I am a fit forty-year-old boy))). I call my body a "sports bike". I am graceful, fast and firm.
How do you manage to combine diet and touring lifestyle?
Quite comfortable. Three days a week I eat in catering establishments in cities of Russia and neighboring countries. My first question to the waiter: "What is your fattest dish?" Second question: "What is your most vegetable salad?" Third: "Are you serving olive oil?" And of course, I always have a bottle of fish oil capsules in my bag.
How do your family and friends feel about the diet?
I have had a negative vegan experience. I lost half of my muscle mass and my family looked at me with compassion. I told everyone how to be a vegan and how to eat meat wrong))). At some point, I just realized that veganism was not for me. And he stopped torturing himself and his relatives. This experience taught me to keep quiet about my diet. If now they ask me why I dip a slice of bacon in olive oil (I sometimes do it for fun), then I can, of course, tell you))
Did you prepare before starting the diet? For example, they took tests, visited a doctor, etc.
I did not consult a doctor beforehand. I didn't have any special diagnoses, except perhaps distant juvenile gastritis, which sometimes returned, especially after two cheesecakes. But now, being on keto, I do not experience any discomfort from the gastrointestinal tract. Recently, going through medical papers, I found a long-standing test for cholesterol. I compared it with the current one (I monitor it once every six months) and was pleasantly surprised. If earlier I was in the "cardio-risk" zone with increased total cholesterol and increased "soft" cholesterol, now the general one is at the upper limit of the norm, "soft" is clearly normal, and "hard" (aka "good") is slightly increased.
How much does keto contribute to muscle growth and overall fitness?
I cannot compare with the "carbohydrate" period. Then there was a struggle for the muscles to look through the fat. Now, when I got rid of excess fat, and I continue to train muscles, I am satisfied with my form. I do not strive for indicative hypertrophy. My task is to maintain my 46 suit size, and with this I do well. I enjoy looking at myself in the mirror. Shirts and pants fit me perfectly right from the store hanger. It's enough. With an increase of 178, my weight fluctuates around 68 kg. It is easy for me to move on stage, I have no shortness of breath.
From personal experience, who do you think is best for the keto diet?
It seems to me that the keto diet is how people ate before the domestication of wheat. In the fall, when the fruits were ripe (and then they were not so sweet), our ancestors ate fat before wintering, but the fat boar, it seems, has always been a more desirable dish.
What are the most common beginner mistakes?
Several of my friends followed my example. Watching them, I would advise not to lean on protein foods during the transition to ketosis. the body breaks down protein, including into glucose, and you distance yourself from keto. I recommend remembering that fat by itself is not food, and should not be eaten with a spoon. Better add it everywhere. A spoonful of coconut oil in coffee; season the salad well with olive oil, and the butter goes well with the steak. Well, do not forget to drink more, including salted mineral water.
What foods would you recommend for those with dietary problems and calorie deficiencies?
Calorie counting, if you're already on keto, seems optional to me. I focus on my own feeling of hunger. On keto, it's hard to go overboard with calories. You feel full and you don't want to eat anymore. That's all. Fat is not sugar for you. And not beer)). However, when in the EtoKeto project we introduced weekly rations (everyday.etoketo.ru) for those who do not want to take a steam bath with the daily order of dishes, we proceeded from the idea of the average daily needs of people with different lifestyles. So, for example, the FIT diet - for those who want to get rid of excess body fat contains 1300 Kcal, divided into two meals, BALANCE - for those who want to maintain their shape - 2000 Kcal and three meals, and SPORT - 2500 Kcal per 4 doses + slightly increased amount of protein. By the way, it is our know-how to divide the daily diet into a different number of meals. Keto food saves you for a long time. It came from my own experience. No one else on the market offers this approach to keto nutrition.
What are the common misconceptions about the ketogenic diet?
That fat is harmful, and bread is the head of everything, this is the influence of culture and traditions. And the most common horror story is when ignorant speakers criticizing keto equate ketosis and ketoacidosis. Based on the readings of my ketometer (glucometer with test strips for ketones), no matter how much I lean on fat, I'm far from ketoacidosis. I think that in order to get into ketoacidosis, a healthy person needs to overeat fat through force, plus sit on the couch all day.Fortunately, most people have a built-in response to excess body fat. It automatically transfers you from the couch to the toilet.
Why do you think the keto diet has become so popular?
I think this is the result of the work of dietetics as a science. After all, science relies on evidence-based methods. This is how it differs from fashion or fine art, for example.
Share tips and wishes for those who have already started or are just about to start
To get rid of fat, you need to eat more fat. It's a paradox, but this is how the keto diet works. Proven by science and our own three-year experience.
