The ketogenic diet, commonly referred to as keto, is a low-carb, high-fat diet that has gained popularity in recent years. The main idea behind the diet is to get the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
The theory behind keto is that when the body is deprived of carbohydrates, it will start breaking down stored fat for energy, leading to weight loss. The diet is based on the concept that by reducing carbohydrates and increasing fat intake, the body will enter a state of ketosis in which it begins to burn fat for fuel instead of glucose (sugar). This process can lead to weight loss, improved insulin sensitivity, and reduced inflammation, among other benefits.
The typical macronutrient ratio for a ketogenic diet is 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This typically means limiting carbohydrate intake to around 50 grams per day or less, and eating healthy sources of fat, such as avocado, nuts, and oils, while also consuming an adequate amount of protein.
It’s important to note that while the ketogenic diet has been shown to be effective for some people, it’s not for everyone. The diet can be restrictive and may cause some unwanted side effects, such as the “keto flu,” which is characterized by symptoms such as fatigue, headaches, and nausea. Additionally, the long-term safety and health effects of the ketogenic diet are not well understood, and it may not be appropriate for people with certain health conditions, such as liver or pancreatic disease, or for individuals who are pregnant or breastfeeding.
It’s recommended that anyone considering the ketogenic diet should consult with a healthcare provider before starting to ensure it is safe and appropriate for them. Additionally, it’s important to follow a balanced and nutrient-dense diet, even on a ketogenic diet, to ensure adequate intake of all necessary vitamins and minerals.