11/14/2024
Keto, or the ketogenic diet, is a high-fat, moderate-protein, and very low-carbohydrate diet designed to shift the body's metabolism from burning carbohydrates for fuel to burning fat. This shift is known as ketosis, where the liver produces ketones from fat that become the body's primary energy source instead of glucose from carbs.
Here’s a breakdown of the typical macronutrient ratio for a keto diet:
• Fat: 70-80% of total daily calories
• Protein: 20-25%
• Carbohydrates: 5-10%
This means you're typically consuming fewer than 50 grams of carbs per day, which can be quite restrictive, especially in the beginning. Common foods on the keto diet include:
• Meats, fish, and poultry
• Full-fat dairy (cheese, butter, cream)
• Eggs
• Non-starchy vegetables (leafy greens, broccoli, cauliflower)
• Nuts and seeds
• Healthy oils (olive oil, coconut oil, avocado oil)
Benefits of the keto diet include:
• Weight loss, especially in the short term
• Improved blood sugar control for people with type 2 diabetes
• Increased mental clarity and focus (though this can vary)
• Enhanced energy levels once the body adapts to burning fat for fuel
Potential drawbacks:
• Initial “keto flu” symptoms (headaches, fatigue, irritability) as the body adapts
• Nutrient deficiencies if not well-planned (due to limiting many food groups)
• Possible long-term effects on kidney and liver function (especially with a high intake of protein and fat)
