A ketogenic (keto) diet centers on high healthy fats and very low carbohydrates. Originally designed to manage epilepsy, it’s now popular for weight loss and managing Type II diabetes. This diet limits carbs to 5-10% of daily calories, using fats (70-80%) as the main energy source and allowing moderate protein (10-20%). This combination lowers blood sugar and insulin while boosting metabolism. However, those with cardiovascular issues, kidney or liver disease, Type I diabetes, or respiratory conditions should consult a doctor before trying keto.
The keto diet shifts your body’s fuel source from carbohydrates to fat. On a typical carb-rich diet, carbs convert to glucose for energy. By reducing carbs for 2-3 weeks, the body enters ketosis, a state where fats are broken down into ketones in the liver, which your body then uses for energy.
The keto diet emphasizes high fat, moderate protein, and very low carbohydrates. The breakdown of a keto diet is typically:
For example, a 2,000-calorie daily intake would have about 140-160 grams of fat, 50-100 grams of protein, and 20-40 grams of carbohydrates.
Micronutrients, such as vitamins and minerals, remain essential to prevent side effects like digestion issues or fatigue.
Here’s a guide to foods suitable for the keto diet:
Certain foods are high in carbs and can prevent your body from entering or maintaining ketosis. Here’s a quick guide to foods typically avoided on keto:
Opting for keto-friendly alternatives to these foods helps support your dietary goals. Refer to this blog post for a more comprehensive list of foods to avoid on a keto diet.
Following a keto diet can present challenges, but these tips can help make it sustainable:
When followed properly, a keto diet may offer several health benefits:
Overall, a keto diet may also support energy levels, help address hypothyroidism and PCOS symptoms, and reduce persistent abdominal fat.
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References: USDA, NIH National Library of Medicine, Harvard University, Healthline,