The keto diet is a high-fat, low-carbohydrate diet. It works by changing the way your body gets energy.
Instead of getting energy from carbohydrates (like bread, pasta, and rice), your body gets energy from fat. This is called ketosis.
To get into ketosis, you need to limit your carb intake to around 20-50 grams per day. This is a lot less than the recommended 225-325 grams per day for most adults.
Once you’re in ketosis, your body will start to burn fat for energy. This can lead to weight loss, improved blood sugar control, and other health benefits.
Here is a simple explanation of the keto diet, step-by-step:
- Limit your carb intake. This means avoiding foods like bread, pasta, rice, potatoes, and sugary drinks.
- Eat plenty of fat. Healthy fats include olive oil, avocado oil, coconut oil, nuts, seeds, and fatty fish.
- Eat moderate amounts of protein. Protein sources include meat, poultry, fish, eggs, and dairy products.
- Drink plenty of fluids. Water is best, but you can also drink unsweetened tea and coffee.
Here are some examples of keto-friendly foods:
- Meat: Beef, chicken, pork, lamb, lamb, etc.
- Poultry: Chicken, turkey, etc.
- Fish: Salmon, tuna, mackerel, sardines, etc.
- Eggs
- Dairy products: Cheese, cream, butter, yogurt
- Non-starchy vegetables: Broccoli, spinach, kale, cauliflower, lettuce, peppers, etc.
- Nuts and seeds: Almonds, walnuts, pecans, chia seeds, flax seeds, etc.
- Healthy fats: Olive oil, avocado oil, coconut oil, MCT oil
Here are some examples of foods to avoid on the keto diet:
- Sugary drinks: Soda, juice, sports drinks, etc.
- Grains: Bread, pasta, rice, cereal, etc.
- Starchy vegetables: Potatoes, corn, peas, beans, etc.
- Fruit: Most fruits are high in carbs, but some low-carb options include berries and avocados.
- Processed foods: Most processed foods are high in carbs and unhealthy fats.
The keto diet can be a safe and effective way to lose weight and improve your health. However, it’s important to talk to your doctor before starting any new diet, especially if you have any underlying health conditions.
Here are some more details about the keto diet:
What is ketosis?
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.
When you’re in ketosis, your liver converts fat into ketones, which are molecules that can be used for energy by the brain and other organs.
How does the keto diet work?
The keto diet works by changing the way your body gets energy. When you eat a lot of carbohydrates, your body breaks them down into glucose, which is used for energy.
However, when you limit your carb intake, your body doesn’t have enough glucose to use for energy. Instead, it starts to break down fat into ketones, which are then used for energy.
Benefits of the keto diet
The keto diet has been shown to have a number of health benefits, including:
- Weight loss: The keto diet is a very effective way to lose weight. Studies have shown that people on the keto diet lose more weight than people on other diets, such as low-fat diets.
- Improved blood sugar control: The keto diet can help to improve blood sugar control in people with type 2 diabetes. This is because the keto diet reduces insulin levels and helps the body to use sugar more efficiently.
- Reduced risk of heart disease: The keto diet can help to reduce the risk of heart disease by improving cholesterol levels and lowering blood pressure.
- Improved cognitive function: The keto diet has been shown to improve cognitive function in people with Alzheimer’s disease and other forms of dementia.
- Reduced inflammation: The keto diet can help to reduce inflammation throughout the body. This is important because chronic inflammation is linked to a number of diseases, such as heart disease, cancer, and arthritis.
Side effects of the keto diet
The keto diet is generally safe for most people, but it can cause some side effects, especially when you first start out. These side effects are often called the “keto flu” and can include:
- Fatigue
- Headache
- Nausea
- Muscle cramps
- Constipation
These side effects are usually mild and temporary. However, if they are severe or do not improve after a few days, you should talk to your doctor.
Who should not follow the keto diet?
The keto diet is not suitable for everyone. You should not follow the keto diet if you have any of the following conditions:
- Type 1 diabetes
- Kidney disease
- Liver disease
- Pancreatitis
- Porphyria
- An eating disorder
- If you are pregnant or breastfeeding
If you have any underlying health conditions, you should talk to your doctor before starting the keto diet.
How to get started on the keto diet
If you’re interested in trying the keto diet, there are a few things you can do to get started:
- Talk to your doctor. This is especially important if you have any underlying health conditions.
- Learn about the keto diet. There are many resources available online and in libraries.
- Create a meal plan. This will help you to make sure that you’re eating the right foods and getting enough nutrients.
- Make gradual changes to your diet. Don’t try to go from eating a standard diet to a keto diet overnight. Start by making small changes, such as cutting back on sugary drinks and processed foods.
- Be patient. It takes time to adjust to the keto diet. Don’t get discouraged if you don’t see results immediately.
The keto diet can be a safe and effective way to lose weight and improve your health. However, it’s important to talk to your doctor before starting any new diet, especially if you have any underlying health conditions.