The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift your body’s metabolism into a state of ketosis. Ketosis is a metabolic state in which your body primarily burns fat for energy instead of carbohydrates. This shift in metabolism can lead to various health benefits, including weight loss and improved blood sugar control, but it may not be suitable for everyone.
Basic Principles of the Keto diet:
- Low Carbohydrate Intake:
The primary focus of the keto diet is to significantly reduce your carbohydrate intake. Typically, carbohydrates make up only about 5-10% of your daily calorie intake. This translates to roughly 20-50 grams of net carbohydrates per day, depending on individual factors.
- Moderate Protein Intake:
Protein intake is moderate, making up around 15-30% of your daily calorie intake. It’s important not to overconsume protein, as excessive protein intake can potentially interfere with ketosis
- High Fat Intake:
The majority of your daily calories come from fats, making up approximately 70-80% of your daily calorie intake. This can include sources like avocados, nuts, seeds, oils, and fatty cuts of meat.
- Ketosis:
By significantly reducing carbohydrates and increasing fat consumption, your body enters a state of ketosis. In this state, your liver breaks down fats into molecules called ketones, which are used as an alternative energy source instead of glucose (from carbohydrates).
- Restricted Food Groups:
On the keto diet, you’ll need to limit or avoid high-carb foods like bread, pasta, rice, sugar, and most fruits. Instead, you’ll focus on foods like meat, fish, eggs, dairy products (in moderation), non-starchy vegetables, and healthy fats.
