To put it simply, the Keto Diet is a low carb, high fat diet.
'Keto' stands for 'Ketogenic' and the aim of the ketogenic diet is to send your body into a state of ketosis by consuming a very strict low-carb diet.
Normally our bodies use the glucose from carbohydrate foods for energy, but in the absence of glucose a process called ketosis starts.
During a state of ketosis, your body shifts from burning glucose (carbohydrates) into burning and breaking down fats known as ketones. Once your body begins to burn these fats as its primary energy source, it moves away from glucose (carbohydrates) therefore entering a state of ketosis.
Although the keto diet isn't for everyone, there are well known health benefits such as reduction in blood sugar and insulin levels. The keto diet is mainly effective in short-term weight loss, type 2 diabetes and childhood epilepsy.
The keto diet is known to be good for short-term weight loss. Using fats as an energy source means you'll be burning a lot of stored fat. Additionally, consuming a high fat content meal, you'll supress your appetite therefore limiting your daily amount of calorie intake.
The keto diet is also good for some diseases including type 2 diabetes. Those who have type 2 diabetes have insulin sensitivity issues and high sugar content in the blood therefore the keto diet works in this case.
There's also scientific evidence that once the body is in a state of ketosis, it has been known to reduce or prevent seizures in children by 50%.
The standard ketogenic diet consists of 70-80% fat, 20% protein and less than 10% carbs. The diet typically limits carbs to 20 to 50 grams per day.
Low carb foods should be a plenty, such as:
High carb foods should be avoided, such as:
Not sure where to begin? Here are some tips on starting keto.
The process of reaching ketosis may take 2-4 days or in some cases around a week - during this time your body will experience changes whilst adjusting to your new lifestyle which is why most people experience side effects.
Some label these initial side effects as the 'Keto Flu', which is a group of symptoms that may be experienced during early stages of the keto diet. Symptoms include headaches, a foggy brain, fatigue and nausea.
This diet isn't for everyone - and we recommend thoroughly researching into the keto diet to ensure it is carried out safely and consult with your doctor.
We have lots of blog content on Keto related topics: