The ketogenic diet, commonly known as keto, is a low-carbohydrate, high-fat diet designed to shift the body's metabolism into a state called ketosis. In ketosis, the body primarily uses fat for energy instead of carbohydrates. The diet typically consists of a significant reduction in carbohydrate intake, replacing those calories with an increased consumption of fats and a moderate amount of protein.
Key principles of the keto diet include:
Low Carbohydrate Intake: The diet restricts the consumption of carbohydrates, typically to around 20-50 grams per day. This limitation forces the body to use stored fat for energy.
Moderate Protein Intake: Protein intake is moderate to prevent excessive gluconeogenesis, a process where the body converts protein into glucose. This can potentially interfere with ketosis.
High Fat Consumption: The majority of daily calories come from healthy fats such as avocados, nuts, seeds, oils, and fatty fish. This shift in macronutrient balance encourages the body to produce ketones, which are molecules created during the breakdown of fat.
Emphasis on Whole Foods: While the diet allows for flexibility in food choices, it's generally recommended to focus on whole, nutrient-dense foods. This includes vegetables, meats, fish, eggs, dairy, and healthy fats.
The ketogenic diet has gained popularity for its potential benefits, including weight loss, improved blood sugar control, and increased mental clarity. However, it may not be suitable for everyone, and individuals should consider their health status, lifestyle, and consult with healthcare professionals before starting such a diet. It's also important to note that long-term adherence to the keto diet may require careful planning to ensure nutritional adequacy.
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