The ketogenic diet, or keto diet, is a low-carb, high-fat diet that involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. The diet aims to force your body into a metabolic state called ketosis, which occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose. Here are some key points to know about the keto diet:
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Macronutrient ratios: The keto diet typically includes high amounts of fat, low to moderate amounts of protein, and very little carbohydrates. Typically, 70% to 90% of calories come from fat with a keto diet.
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Foods to eat: The keto diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. It emphasizes lean proteins and dairy, as well as plant foods such as berries, non-starchy vegetables, nuts, and seeds.
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Foods to avoid: The keto diet does not allow much, if any, room for fruits, vegetables, grains, potatoes, sweets, or other carbohydrate-rich foods.
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Health benefits: Health benefits of the keto diet can include weight loss and lowering your risk for certain diseases. The diet may help manage certain medical conditions, like epilepsy, and may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
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Restrictions: A well-formulated ketogenic diet severely restricts all forms of carbohydrates, meaning that entire food groups such as dairy, fruits, grains, and vegetables must be limited or possibly avoided completely. It is important to discuss with your healthcare provider before starting any diet plan.
While the keto diet may help with weight loss and certain medical conditions, it is important to note that it may not be suitable for everyone and there are potential risks and side effects associated with the diet.
