The ketogenic diet (keto) is a low-carb, high-fat diet. It forces the body into ketosis, burning fat for energy. Keto may aid weight loss and potentially combat diseases like diabetes, cancer, epilepsy, and Alzheimer's. Consult a doctor before starting to understand its rules and potential risks/benefits.
Ketosis is a state where your body burns fat for fuel instead of carbs. It occurs when carb intake is drastically reduced (20-50 grams per day). A ketogenic diet, rich in fats and moderate in protein, induces ketosis. Intermittent fasting can accelerate the process. Blood, urine, and breath tests can confirm ketosis.
The ketogenic diet, initially used for epilepsy, offers benefits for various health issues. It improves heart disease risk factors like body fat, HDL cholesterol, blood pressure, and blood sugar. Research suggests it may slow tumor growth in cancer. The diet also shows promise in managing Alzheimer's, Parkinson's, PCOS, and improving traumatic brain injury outcomes.
The keto diet emphasizes protein and fat. Focus on meat (beef, poultry, fish), eggs, and dairy (butter, cream, cheese). Include nuts, seeds, healthy oils (avocado, olive), avocados, and low-carb veggies. Season with salt, pepper, herbs, and spices.
Staying hydrated and satisfied is key on a keto diet. Healthy keto snacks include fatty meat or fish, cheese, nuts, seeds, olives, eggs, keto-friendly bars, dark chocolate, Greek yogurt with nut butter and cocoa powder, bell peppers with guacamole, and strawberries with cottage cheese.
Eating keto at restaurants is easier than you think! Most places offer meat or fish dishes that can be made keto-friendly. Swap high-carb sides for extra veggies. Egg-based meals, bun-less burgers, and adding toppings like avocado, cheese, or bacon are great options.
The keto diet may have long-term downsides. Risks include low blood protein, fatty liver, kidney stones, and nutrient deficiencies. People with type 2 diabetes on SGLT2 inhibitors should avoid keto due to diabetic ketoacidosis risk. Consult your doctor about your diet for personalized guidance.
Can you eat carbs on a keto diet? Yes, but initially, you need to drastically reduce them. After 2-3 months, you can have carbs on special occasions. Return to the diet immediately after.