What is the Keto Diet?

The Keto diet is a high-fat, low-carbohydrate diet. Its primary goal is to shift your body into a state called ketosis. In ketosis, your body burns fat for energy instead of carbohydrates.

How Does It Work?

The carbohydrates in foods you consume are converted into glucose, which is used as the body's main source of energy. When you drastically reduce your carb intake, your body must find an alternative fuel source. It begins to burn stored fat, producing ketones for energy. This metabolic state is known as ketosis.

What to Eat on a Keto Diet?

The diet focuses on fats, which should comprise about 70-80% of your daily calorie intake. Protein is also a part of the diet but in moderate amounts, making up about 20-25% of calorie intake. Carbohydrates are limited to about 5-10%. Foods to eat include:

• Meats like beef, pork, poultry, and fish.
• High-fat dairy like cheese, butter, and cream.
• Fats and healthy oils like olive oil and coconut oil.
• Low-carb vegetables like leafy greens, broccoli, cauliflower, and other non-starchy vegetables.
• Nuts and seeds like almonds, walnuts, flaxseeds, etc.

Benefits of the Keto Diet

• By burning fat for energy, many people experience significant weight loss.
• High-fat diets can make you feel fuller for longer, reducing overall calorie intake.
• After the initial adjustment period, many people report higher energy levels and better mental clarity.

Considerations Before Starting

• As your body adjusts to burning fat instead of carbs, you might experience flu-like symptoms, such as fatigue and headaches. This is temporary.
• It’s important to ensure you're still getting enough nutrients. Focus on high-quality, nutrient-rich foods.
• Before starting any new diet, especially if you have pre-existing health conditions or are taking medication, consult with a healthcare professional.