The keto diet is a low-carb, high-fat diet that changes the way your body gets energy. When you eat a lot of carbs, your body turns them into glucose, or blood sugar, which is your body’s main source of energy.
On the keto diet, you limit your carb intake to 20-50 grams per day. This forces your body to burn stored fat for energy instead of glucose. This process is called ketosis.
How does the keto diet work?
When you eat fewer carbs, your body’s blood sugar levels drop. This triggers the release of hormones that signal your liver to start breaking down stored fat into ketones. Ketones are molecules that your body can use for energy instead of glucose.
What are the benefits of the keto diet?
The keto diet has been shown to have a number of health benefits, including:
- Weight loss: The keto diet is very effective for weight loss, especially in the short term.
- Improved blood sugar control: The keto diet can help to improve blood sugar control in people with type 2 diabetes.
- Reduced risk of heart disease: The keto diet can help to improve certain heart disease risk factors, such as cholesterol levels and blood pressure.
- Reduced seizures: The keto diet has been used for many years to treat seizures in children with epilepsy.
- Other potential benefits: The keto diet is also being studied for its potential benefits in other conditions, such as Alzheimer’s disease, Parkinson’s disease, and cancer.
What are the risks of the keto diet?
The keto diet is generally safe for most people, but it can cause some side effects, especially in the beginning. These side effects are often called the “keto flu” and can include:
- Fatigue
- Headache
- Muscle cramps
- Nausea
- Constipation
If you experience any of these side effects, they usually go away within a few days or weeks. You can also help to reduce your risk of side effects by staying hydrated and eating plenty of electrolytes, such as sodium and potassium.
What foods can you eat on the keto diet?
The keto diet is based on eating whole, unprocessed foods. Some good keto-friendly foods include:
- Meat: Beef, chicken, pork, lamb, fish, and seafood
- Eggs
- Non-starchy vegetables: Leafy greens, broccoli, cauliflower, Brussels sprouts, asparagus, and zucchini
- High-fat dairy products: Cheese, cream, and butter
- Nuts and seeds
- Healthy oils: Olive oil, avocado oil, and coconut oil
What foods should you avoid on the keto diet?
Foods to avoid on the keto diet include:
- Sugary foods: Candy, soda, juice, and sports drinks
- Grains: Bread, pasta, rice, and cereal
- Starchy vegetables: Potatoes, corn, peas, and beans
- Fruit: Most fruits are high in carbs, but some low-carb fruits include berries and avocados
- Processed foods: Anything that comes in a box or bag is likely to be high in carbs and unhealthy fats
How to get started on the keto diet.
If you’re interested in trying the keto diet, here are a few tips to get started:
- Start slowly. Don’t cut out carbs completely all at once. Instead, gradually reduce your carb intake over a few weeks.
- Eat plenty of fat. Fat is your main source of energy on the keto diet, so make sure to eat plenty of healthy fats, such as olive oil, avocado oil, and coconut oil.
- Stay hydrated. It’s important to stay hydrated on the keto diet, as you may lose more fluids in the beginning. Drink plenty of water throughout the day.
- Listen to your body. If you’re feeling hungry or tired, eat something. Don’t force yourself to eat if you’re not hungry.
Conclusion
The keto diet is a popular diet that has been shown to have a number of health benefits. It is important to talk to your doctor before starting any new diet, especially if you have any underlying health conditions.