The keto diet, short for ketogenic diet, is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. Ketosis is a metabolic state where your body primarily burns fat for fuel instead of carbohydrates. Here's how the keto diet typically works:
Low Carbohydrate Intake: The keto diet restricts the consumption of carbohydrates, typically to around 5-10% of your daily calorie intake. This means significantly reducing foods like bread, pasta, rice, sugary items, and many fruits.
Moderate Protein Intake: Protein intake is moderate, usually comprising about 15-20% of daily calories. Protein sources can include meat, fish, poultry, eggs, and dairy
High Fat Intake: The majority of your daily calories (about 70-80%) come from healthy fats, such as avocados, nuts, seeds, and oils like olive oil. Saturated and trans fats are generally limited.
Ketosis: When you consume very few carbohydrates, your body's glycogen stores become depleted. As a result, your body starts breaking down fat into molecules called ketones, which can be used as an alternative energy source. This state of ketosis is the hallmark of the keto diet.
Potential benefits of the keto diet may include weight loss and improved blood sugar control for some individuals, but it's important to be aware of potential drawbacks and consider the following:
Keto Flu: Some people experience "keto flu" symptoms when starting the diet, including fatigue, headache, and nausea. These symptoms usually improve after a few days
Nutrient Deficiencies: The strict limitations on certain food groups can lead to nutrient deficiencies if the diet is not well-balanced.
Long-term Effects: The long-term effects of the keto diet are still being studied, and some concerns have been raised about its impact on heart health and kidney function.
Sustainability: The keto diet can be challenging to maintain over the long term due to its strict carbohydrate restrictions.
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