The ketogenic diet, often referred to as the keto diet, is a high-fat, low-carbohydrate eating plan designed to shift the body’s metabolism from relying on carbohydrates for energy to utilizing fats. This metabolic state, known as ketosis, occurs when the body does not have enough carbohydrates to burn for energy and starts breaking down fat into ketones, which serve as an alternative fuel source.
Key Features:
- Macronutrient Composition: Typically consists of approximately 70-75% fat, 20-25% protein, and only 5-10% carbohydrates.
- Foods Included: Commonly includes foods such as avocados, nuts, seeds, fatty fish, olive oil, and low-carb vegetables like leafy greens.
- Foods to Avoid: High-carb foods like bread, pasta, sugary snacks, and most fruits are minimized.
Benefits:
- Weight Loss: Many people adopt the ketogenic diet for weight loss, as it can lead to decreased hunger and increased fat burning.
- Improved Blood Sugar Control: The diet may help stabilize blood sugar levels, making it beneficial for individuals with insulin resistance or type 2 diabetes.
- Enhanced Mental Clarity: Some followers report improved focus and mental clarity while in ketosis.
Considerations: Before starting a ketogenic diet, it is advisable to consult a healthcare professional or a registered dietitian, as the diet may not be suitable for everyone, and proper planning is essential to ensure nutritional balance.