The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat eating plan that shifts the body's metabolism away from carbohydrates and toward fat and ketones for energy. The diet drastically reduces carb intake to around 20 to 50 grams per day and replaces those carbs with fats, such as meat, fish, eggs, nuts, and healthy oils. Protein intake is kept moderate to avoid conversion of protein into glucose, which could slow the transition into a metabolic state called ketosis. Ketosis is when the body burns fat instead of carbohydrates for fuel, producing ketones that serve as an alternative energy source for the brain and body. This metabolic shift can lead to significant reductions in blood sugar and insulin levels, which may have various health benefits, including weight loss, improved energy, and potential benefits for conditions like diabetes, epilepsy, cancer, and Alzheimer's disease. Originally developed in the 1920s to treat pediatric epilepsy, the keto diet has gained popularity for weight loss and metabolic health. It typically consists of about 75% of calories from fat, 20% from protein, and only about 5% from carbohydrates. The diet excludes carb-rich foods like grains, fruits, and starchy vegetables, focusing instead on high-fat foods like olive oil, butter, avocado, and nuts. Entering and maintaining ketosis may involve monitoring symptoms and sometimes testing blood or urine ketones. While effective for some, the keto diet requires careful management and may not be suitable for everyone. It is best undertaken with medical or nutritional guidance, especially for people with certain health conditions. In short, keto is a high-fat, very low-carb diet designed to make your body burn fat instead of sugar for energy through the process of ketosis. This can lead to weight loss and other health benefits but requires strict adherence to reduce carbs.
