The keto diet, short for ketogenic diet, is a popular low-carb, high-fat diet that has gained widespread popularity in recent years. The goal of the keto diet is to put the body into a state of ketosis, where the body burns fat for energy instead of carbohydrates. This is achieved by severely restricting carb intake to under 50g per day while increasing fat intake. Some of the purported benefits of the keto diet include weight loss, improved mental focus and clarity, increased energy, and regulation of blood sugar levels.
When following a keto diet, dieters aim to get 60-80% of their daily calories from fat, 15-30% from protein, and only 5-10% from carbs. Common high-fat foods on the keto diet include avocados, olive oil, coconut oil, butter, nuts, seeds, and fatty cuts of meat. Dieters must avoid all grains, legumes, root vegetables, fruits, sweets, and most dairy products due to their higher carb content.
One of the keys to success on the keto diet is entering a state of ketosis. This is when the body has depleted its glycogen stores (from carb intake) and starts breaking down and burning fat for fuel instead. Ketosis causes ketones to build up in the bloodstream, providing numerous benefits for the brain and body. Signs that someone has entered ketosis may include bad breath, fatigue, headaches, nausea, and rapid weight loss from water excretion in the first week or two of starting the diet.
The keto diet is beneficial for weight loss, at least in the short term, due to appetite suppression from ketosis, water weight loss, and potentially increased fat burning. However, the long-term sustainability and safety of keto diets have been questioned by some experts. Potential side effects can include the "keto flu", constipation, nutrient deficiencies, kidney stones, and elevated cholesterol levels if saturated fats are over-consumed. Critics argue the keto diet unnecessarily vilifies carbs, which provide many health benefits.
Overall, the keto diet works well for some people
seeking to lose weight or improve certain health conditions like epilepsy or
type 2 diabetes. However, it requires strict adherence and should be undertaken
with care. Anyone starting a keto diet should consult their doctor first, check
their blood work regularly, stay hydrated, exercise, and focus on healthy
unsaturated fats like olive oil, avocados, nuts and seeds. Moderation and
finding a nutrition plan that fits your needs are essential for long-term
health and wellness.
