The ketogenic diet, or keto diet for short, 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 using a different type of fuel, called ketone bodies, which the liver produces from stored fat. This metabolic state is called ketosis. The macronutrient distribution typically ranges from approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. There are several versions of the ketogenic diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), and the targeted ketogenic diet (TKD) .
The keto diet offers many health benefits, including weight loss and lowering the risk for certain diseases such as diabetes, cancer, epilepsy, and Alzheimer’s disease. It may also help manage certain medical conditions, like epilepsy, heart disease, and acne, but more research is needed in those areas. The diet may help endurance athletes when they train, as it helps improve muscle-to-fat ratio and raises the amount of oxygen the body is able to use.
However, the keto diet has numerous risks, including being high in saturated fat, which is linked to heart disease. It may also cause nutrient deficiencies, constipation, and bad breath. The diet is not recommended for everyone, especially those with type 1 diabetes, liver or pancreatic disease, or a history of eating disorders. It is important to talk with a doctor before trying the keto diet to find out if it’s safe for you.
Allowed foods on the keto diet include high-fat foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds, but it does not allow much, if any, room for fruits, vegetables, grains, potatoes, sweets, or other carbohydrate-rich foods. A well-formulated ketogenic diet that emphasizes lean proteins and dairy, as well as plant foods such as berries, non-starchy vegetables, nuts, and seeds, can benefit your health.
