18 Oct,2023
The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that aims to shift the body into a state of ketosis, where it primarily burns fat for energy.
Typical keto diets consist of approximately 70-75% fat, 20-25% protein, and only 5-10% carbohydrates in terms of daily caloric intake.
Ketosis is a metabolic state where the liver converts fat into ketones, which are used as an alternative energy source when carbohydrates are scarce.
Many people use the keto diet for weight loss, as it can lead to rapid initial weight loss due to reduced water retention and fat burning.
The high fat and protein content of the diet can help control appetite and reduce cravings, which may assist in calorie restriction.
Keto restricts or eliminates many high-carb foods like grains, sugar, and starchy vegetables, focusing on foods like meat, fish, eggs, dairy, nuts, and non-starchy vegetables.
Some research suggests that keto diets may help manage conditions like epilepsy, type 2 diabetes, and even neurodegenerative diseases like Alzheimer's.
Common side effects, especially during the initial phase, can include "keto flu" symptoms like headaches, fatigue, and irritability. Constipation and bad breath are also possible.
The long-term health effects of the keto diet are still being studied, and it may not be suitable for everyone. Nutrient deficiencies and increased cholesterol levels are concerns.
Before starting a keto diet, it's advisable to consult with a healthcare provider or a registered dietitian to ensure it's appropriate for your health goals and to help you create a well-balanced and sustainable meal plan.