The ketogenic diet (or keto diet) is a very low-carb, high-fat diet that forces the body to switch its primary fuel source from glucose (from carbohydrates) to ketones (from fat). Think of it like switching your car from running on gasoline to running on electricity - a totally different fuel source for energy!
🚀 How it works
The keto diet drastically reduces carbohydrate intake, typically to less than 50 grams per day. This restriction forces your body into a metabolic state called ketosis. Here’s a simplified breakdown:
- Reduced Carbs: You significantly lower your intake of carbohydrates (sugars and starches).
- Fat as Fuel: Your body starts breaking down stored fat into fatty acids and ketones.
- Ketones for Energy: Ketones become the primary fuel source for your brain, muscles, and other tissues.
🍎 What to eat (and avoid)
A typical keto diet consists of:
- High Fat (70-80% of calories): Meats, fatty fish (salmon, mackerel), avocados, nuts, seeds, oils (olive, coconut).
- Moderate Protein (20-25% of calories): Meat, poultry, fish, eggs.
- Very Low Carb (5-10% of calories): Non-starchy vegetables (spinach, kale, broccoli), small amounts of berries.
Foods to avoid or severely limit include:
- Sugary Foods: Soda, juice, candy, ice cream.
- Grains: Bread, pasta, rice, cereal.
- Starchy Vegetables: Potatoes, corn, peas.
- Fruits: Most fruits (except small amounts of berries).
- Beans and Legumes: Lentils, chickpeas, beans.
💪 Potential Benefits
The keto diet has gained popularity for several potential benefits:
- Weight Loss: By burning fat for fuel, it can promote weight loss.
- Blood Sugar Control: Can improve blood sugar levels in people with type 2 diabetes.
- Epilepsy Management: Originally developed to treat epilepsy in children.
- Other Potential Benefits: Some studies suggest benefits for neurological disorders and other health conditions, but more research is needed.
It's important to consult with a healthcare professional or registered dietitian before starting the keto diet, especially if you have any underlying health conditions.
Pro Tip: Starting keto can sometimes cause the "keto flu," with symptoms like fatigue, headache, and nausea. Staying hydrated and consuming electrolytes (sodium, potassium, magnesium) can help mitigate these effects.
