What You Need to Know About Keto Dieting

About Keto Dieting

The ketogenic diet (KD) is a high-fat, low-carbohydrate eating plan that puts the body into a metabolic state of nutritional ketosis. It is a highly effective treatment for many different conditions, including epilepsy, Alzheimer’s disease, cancer and diabetes.

To put your body into a state of nutritional ketosis, limit your intake of carbohydrates to 20-30g per day. Aim for 70% of your calories to come from fats like olive oil, unprocessed nuts, and avocados and 25% from protein. The remaining 5% should come from carbohydrates, which are best obtained from vegetables.

Avoid carb-rich foods such as sugary sodas, fruit juices, smoothies, ice cream and candy. Also, do not eat legumes, beans, starches, or grains such as pasta, rice, wheat-based products, cereals, or potatoes. Instead, eat plenty of vegetables, berries and grass-fed meats, as well as healthy fats such as olive oil, coconut oil and unsalted nuts.

When you first start the KD, you may experience some side effects such as increased urination and dry mouth caused by the build-up of acetone (a ketone body that is partially excreted in urination). You may also notice some loss of strength or endurance due to your body switching to burning fat for energy rather than carbohydrates. These side effects usually pass once your body becomes adapted to the new fuel source. However, a properly implemented KD offers long-term benefits such as improved brain function and a reduced risk of cardiovascular disease.