What You Should Know About Keto Dieting

About Keto Dieting

The keto diet is a high-fat, low-carbohydrate eating plan that became popular for weight loss. It may also help treat certain health conditions, including epilepsy.

A keto diet causes your body to enter a metabolic state called ketosis, which uses fat for energy instead of carbohydrates. The goal is to achieve a ratio of about three grams of fat for every one gram of protein or carbs.

Some people experience side effects while their bodies adapt to this new fuel source, such as feeling foggy and nauseous, which is sometimes referred to as the “keto flu.” Constipation is common on the keto diet because of the lack of fiber. The diet also restricts fruits and many vegetables, which can lead to nutrient deficiencies, especially vitamin C, folate, calcium, magnesium and potassium.

Another concern is that the diet’s emphasis on saturated fat may negatively impact heart health, as shown by some studies. This is especially true if the diet includes foods such as red meat, full-fat dairy and processed cheeses.

The keto diet may also be difficult for some people to follow long term, especially those with health conditions that require regular monitoring or increased nutrient intake. For example, the keto diet can cause blood sugar levels to drop, which can be dangerous for people with diabetes. It can also lead to a loss of muscle mass, which can have negative impacts on health. In addition, the keto diet can raise cholesterol levels, particularly LDL (“bad”) cholesterol.