ketogenicdiet

The ketogenic diet, often shortened to keto, is a very low-carbohydrate, high-fat eating plan. Its primary goal is to shift the body's primary energy source from glucose, derived from carbohydrates, to ketones, which are produced from fat. This metabolic state is known as ketosis.

To achieve ketosis, individuals typically consume a diet where carbohydrates are restricted to about 5-10% of daily calories, protein intake is moderate (around 20-25%), and fat makes up the majority of the remaining calories (70-80%). This means drastically reducing or eliminating foods like bread, pasta, rice, sugary drinks, and fruits. Instead, the diet emphasizes foods such as meats, fish, eggs, nuts, seeds, healthy oils, and non-starchy vegetables.

The ketogenic diet has been explored for various health applications. Historically, it was developed in the 1920s as a medical therapy for epilepsy, particularly in children who did not respond to medication. More recently, it has gained popularity for potential weight loss, with some individuals reporting significant reductions in body weight. Research is also ongoing into its effects on conditions like type 2 diabetes, certain neurological disorders, and even some types of cancer, though more robust studies are needed to confirm these benefits.

As with any significant dietary change, the ketogenic diet can have side effects, especially during the initial adaptation period. These can include fatigue, headache, nausea, and constipation, often referred to as the "keto flu." It is generally recommended that individuals consult with a healthcare professional or a registered dietitian before starting a ketogenic diet to ensure it is appropriate for their individual health needs and circumstances.