What is the Keto Diet?

The ketogenic, or “keto” diet is a very low carb, high fat diet that has become increasingly popular over the past few years. The premise behind the diet is that, by drastically reducing your intake of carbs and replacing them with healthy fats, your body can change its energy source from burning carbs for energy to burning fat for energy. This process is known as “ketosis.”

With the keto diet, your body will enter a metabolic state known as ketosis and begin breaking down stored fat for energy, leading to weight loss. It can also help reduce cholesterol levels, improve heart health, and promote better mental health.

Benefits of the Keto Diet

The primary benefit of the keto diet is the weight loss it can enable. When done correctly, the keto diet has been known to enable rapid weight loss, and can be especially useful for those with specific health issues, such as diabetes. As with any diet, the results of the keto diet can vary depending on the individual and how strictly you adhere to the diet.

In addition, the keto diet has been shown to have a number of other health benefits. It has been linked to lower cholesterol levels, improved heart health, and even better mental health. It is also a great way to detoxify the body and improve overall gut health.

How to Start the Keto Diet

The first step to starting the keto diet is to adjust your macronutrients. The keto diet relies on a very low consumption of carbs, moderate consumption of protein, and higher consumption of healthy fats. A general macronutrient split for the keto diet should look like this:

Carbs: 5-10%
Protein: 20-25%
Fat: 70-80%

Next, you will want to begin planning your meals around these macros. The foundation of the keto diet is a diet composed of mostly non-starchy vegetables, high-fat dairy, nuts, and healthy fats such as coconut oil, avocado oil, and ghee. You’ll want to avoid all sugary foods and drinks, processed grains, and most legumes.

Finally, make sure to get plenty of exercise, stay hydrated, and focus on getting enough sleep. While not all of these things are explicitly part of the keto diet, getting adequate sleep, staying hydrated, and exercising are all important for maintaining good overall health.

Conclusion

The keto diet has gained immense popularity over the past few years and has been linked to a number of health benefits. While it can require some discipline and adjustment to get used to, following the keto diet can have a positive impact on your health. However, it’s important to remember to consult your healthcare provider before starting the keto diet or any other major dietary change.