The ketogenic diet (or simply the keto diet) is a low-carb, high-fat diet that provides many health benefits. The idea is to get you more calories from protein and fat and fewer calories from carbohydrates. You cut out the most easily digestible carbohydrates like sugar, soda, pastries, and white bread.
Keto Basics
It involves drastically reducing carbohydrate intake and replacing it with fat. A reduction in carbohydrates puts your body into a metabolic state called ketosis.
The ketogenic diet emphasizes weight loss by burning fat. The goal is to lose weight quickly and ultimately feel fuller and reduce cravings while boosting your mood, mental focus, and energy.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which provide energy for the brain
How Does It Work?
The ketogenic diet is a high-fat, moderate-protein, low-carb eating pattern that differs from general healthy eating recommendations. Many nutrient-dense foods are sources of carbohydrates, including fruits, vegetables, whole grains, milk, and yogurt. When you eat less than 50 grams of carbohydrates per day, your body eventually runs out of fuel (blood sugar) that it can use quickly. This usually takes 3 to 4 days. Then you’ll start breaking down protein and fat for energy, which can allow you to lose weight. This is called ketosis. Notably, the ketogenic diet is a short-term diet that focuses on weight loss rather than the pursuit of health benefits.
Will Keto Diet help you lose weight?
A ketogenic diet may be as effective for weight loss as a low-fat diet, but more importantly, a diet so rich that you can lose weight without counting calories or tracking your food intake.
The ketogenic diet may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to convert fat into energy than to convert carbohydrates into energy. It’s also possible that a high-fat, high-protein diet is more satisfying for you, so you eat less, but that hasn’t been proven.
How much does a ketogenic diet cost?
Meat — like grass-fed foods — and fresh vegetables are more expensive than most processed or fast foods. How much you spend on ketogenic foods will vary depending on the protein source and quality you choose. You can choose cheaper, leaner cuts and fatten them up with some oil. Buying less-exotic seasonal vegetables will help keep you within your budget.
what are the side effects？
Although the ketogenic diet is generally safe for most healthy people, there may be some initial side effects as your body adapts.
More common conditions are usually not serious: you may have constipation, mild low blood sugar, or indigestion. Far less often, a low-carb diet can lead to kidney stones or high levels of acid in the body (acidosis). Other side effects may include the “keto flu,” which may include headache, weakness, irritability; bad breath; and fatigue.
The Bottom Line
It may not be suitable for elite athletes or those looking to gain a lot of muscle or weight.
When your body burns its stored fat, it can cause damage to your kidneys. If you’re obese because you may have other health problems, such as diabetes, heart disease, or high blood pressure, starting a ketogenic diet — or going back to a normal diet afterward — can be tricky. If you have any of these conditions, slowly change your diet as directed by your doctor.
