The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential health benefits. The primary goal of the keto diet is to shift the body's metabolism from using carbohydrates as its primary source of energy to using fats. By severely restricting carbohydrates and increasing fat intake, the body enters a state of ketosis.
Typically, a standard keto diet involves the following macronutrient ratios:
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High fat: The diet emphasizes the consumption of healthy fats, such as avocados, nuts and seeds, olive oil, coconut oil, and fatty fish. Approximately 70-75% of daily calorie intake comes from fats.
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Moderate protein: Protein intake is moderate and can be sourced from foods like meat, poultry, fish, eggs, and plant-based protein sources. Protein intake usually makes up around 20-25% of daily calorie intake.
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Low carbohydrates: Carbohydrate intake is significantly restricted, and foods high in carbohydrates, such as grains, legumes, sugary foods, and most fruits, are limited. The daily carbohydrate intake is typically kept below 50 grams per day, or even lower in some variations.
When the body's carbohydrate intake is limited, it depletes its glycogen stores and begins to break down fat for energy production. This metabolic shift results in the production of ketone bodies by the liver, which are then used as an alternative fuel source for the brain and muscles.
Read more here: Keto Diet for Beginners
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