A ketogenic diet, often referred to as "keto," is a high-fat, adequate-protein, and very low-carbohydrate diet. The main goal of the ketogenic diet is to get the body into a state of ketosis. Here's a brief overview:
1. **Ketosis**: When carbohydrate intake is significantly reduced, the body runs out of its primary fuel source, glucose. In response, the liver starts converting fat into ketones, which become the main energy source for the body and brain.
2. **Macronutrient Distribution** (typical but can vary):
- **Fat**: 70-80% of total daily calories
- **Protein**: 20-25%
- **Carbohydrates**: 5-10% (often less than 50 grams net carbs per day)
3. **Foods Included**:
- **Fats & Oils**: Butter, ghee, coconut oil, olive oil, avocados, and some nuts and seeds.
- **Protein**: Meat, poultry, fish, eggs, and cheese.
- **Vegetables**: Leafy greens and non-starchy vegetables like broccoli, cauliflower, and zucchini.
4. **Foods to Avoid**:
- **Sugary Foods**: Soda, fruit juice, candies, cakes, etc.
- **Grains & Starches**: Bread, rice, pasta, cereals, etc.
- **Fruit**: Most fruits, except small portions of berries like strawberries.
- **Beans & Legumes**: Peas, kidney beans, lentils, chickpeas, etc.
- **Root Vegetables**: Potatoes, sweet potatoes, carrots, etc.
- **Diet & Low-Fat Products**: Often high in sugar or processed ingredients.
5. **Benefits**:
- **Weight Loss**: The ketogenic diet has been popularized primarily for weight loss. The diet can reduce hunger, increase satiety, and boost fat burning.
- **Blood Sugar & Insulin Levels**: The diet can improve insulin sensitivity and help manage blood sugar levels, which is beneficial for type 2 diabetes and prediabetes.
- **Neurological Disorders**: Originally developed to treat epilepsy in children, there's also research exploring its effects on Alzheimer's disease, Parkinson's disease, and other neurological conditions.
- **Heart Health**: Some people see improvements in cholesterol levels, HDL, LDL particle size, and triglycerides.
6. **Risks & Considerations**:
- **Initial Side Effects**: Often referred to as the "keto flu," symptoms might include headache, fatigue, nausea, dizziness, irritability, and difficulty sleeping.
- **Nutrient Deficiency**: Limiting fruits, grains, and certain vegetables can result in deficiencies in certain nutrients unless properly planned.
- **Liver & Kidney Concerns**: The increased work for the liver in ketone production and potential strain on the kidneys excreting excess protein and minerals could pose risks for some individuals.
- **Bone Health**: Some studies suggest potential bone density loss over time on a ketogenic diet.
It's essential to consult with a healthcare professional or nutritionist before starting a ketogenic diet, especially for those with pre-existing health conditions.