Low Carbs, High Fat: The ketogenic (keto) diet is characterized by low carbohydrate intake and a high consumption of healthy fats.
Entering Ketosis: The main goal is to induce ketosis, a metabolic state where the body uses fat for energy instead of carbohydrates.
Limited Carbohydrates: Typically restricts daily carb intake to 20-50 grams, emphasizing non-starchy vegetables, nuts, and seeds.
Moderate Protein: Protein intake is moderated to prevent the body from converting excess protein into glucose, potentially disrupting ketosis.
Healthy Fat Sources: The majority of calories come from healthy fats like avocados, olive oil, and fatty fish.
Meal Planning: Careful planning is crucial to maintain the correct macronutrient ratios essential for ketosis.
Intermittent Fasting: Some practitioners combine the keto diet with intermittent fasting to enhance its effects.
Potential Benefits: Advocates claim benefits such as weight loss, improved mental clarity, and better blood sugar control.
Keto Flu: Initial side effects, known as the "keto flu," may include fatigue and headaches, but they are usually temporary.
Individual Variations: Variations like targeted keto (TKD) and cyclical keto (CKD) cater to different lifestyles and fitness levels, offering flexibility in implementation.