Ketogenic Diet

A ketogenic diet (keto diet) is a high-fat, low-carbohydrate, moderate-protein eating plan designed to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

This diet drastically reduces carb intake (usually <50g per day) and increases fat consumption (about 70-80% of daily calories), leading the liver to produce ketones, an alternative energy source.

How the Ketogenic Diet Works

  1. Low Carb Intake
    • Normally, the body uses glucose (from carbs) as its main energy source.
    • When carb intake is severely limited, blood sugar and insulin levels drop.
  2. Fat Breakdown & Ketone Production (Ketogenesis)
    • With low glucose availability, the body starts breaking down stored fat into fatty acids.
    • The liver converts fatty acids into ketone bodies (BHB, AcAc, Acetone), which replace glucose as fuel.
  3. Ketosis = Fat-Burning Mode
    • The body becomes fat-adapted, meaning it efficiently burns dietary and stored fat for energy.
    • The brain, muscles, and organs run primarily on ketones instead of glucose.

Macronutrient Breakdown of a Keto Diet

✅ 70-80% Fat – Healthy fats like avocados, nuts, butter, olive oil, coconut oil.
✅ 15-25% Protein – Moderate protein (not excessive) from meat, fish, eggs, dairy.
✅ 5-10% Carbohydrates – Very low carbs from non-starchy vegetables and some berries.

Types of Ketogenic Diets

  1. Standard Ketogenic Diet (SKD) – Most common; very low-carb, moderate protein, high fat.
  2. Cyclical Ketogenic Diet (CKD) – Involves carb refeeding days (e.g., 5 keto days, 2 high-carb days).
  3. Targeted Ketogenic Diet (TKD) – Allows small carb intake before workouts.
  4. High-Protein Keto Diet – Slightly higher protein intake (~35% protein, 60% fat, 5% carbs).

Health Benefits of the Keto Diet

✅ Weight Loss – Fat-burning increases, and ketones help control hunger.
✅ Steady Energy & Mental Clarity – No blood sugar crashes; ketones fuel the brain.
✅ Blood Sugar & Insulin Control – Useful for type 2 diabetes and insulin resistance.
✅ Improved Focus & Brain Health – May protect against Alzheimer’s & Parkinson’s.
✅ Reduced Inflammation – Lower insulin levels may reduce chronic inflammation.

Potential Risks & Side Effects

🚨 Keto Flu – Temporary symptoms like fatigue, headache, dizziness as the body adapts.
🚨 Nutrient Deficiencies – Low-carb intake may limit vitamins (electrolytes, fiber).
🚨 Digestive Issues – Constipation due to reduced fiber intake.
🚨 Ketoacidosis (Only in Diabetics) – Not common in healthy individuals.

Foods to Eat on Keto

🥑 Healthy Fats: Avocados, olive oil, coconut oil, butter, nuts, seeds.
🥩 Protein: Meat, fish, eggs, cheese, poultry.
🥦 Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, zucchini.
🫐 Low-Sugar Fruits (Limited): Berries, small portions of avocado.

Foods to Avoid

🚫 High-Carb Foods: Bread, rice, pasta, cereals, sugary foods.
🚫 Starchy Vegetables: Potatoes, corn, carrots.
🚫 Sugary Drinks & Alcohol: Soda, fruit juices, beer.

Is the Keto Diet Right for You?

✅ Good for – Weight loss, diabetes control, energy stability, brain health.
❌ Not ideal for – Athletes needing high-carb intake, people with certain metabolic disorders.