What is the Keto Diet?

The keto diet is a high-fat, low-carbohydrate eating plan that forces the body into using fat for energy instead of carbohydrates. This results in a process called “ketosis.” A typical keto diet contains 70 to 90% of its calories from fat. It is very similar to the Atkins Diet and other low-carbohydrate diets, but has stricter food restrictions. The diet restricts all foods containing carbs, including grains, legumes, sugar, most fruits, starchy vegetables (potatoes, sweet potatoes, carrots, parsnips), and some condiments and sauces.

The goal of the Keto diet is to lose weight while improving your health through a variety of factors, such as reducing inflammation, lowering blood sugar and lipids, and decreasing insulin resistance. However, many find the diet difficult to maintain due to its rigid food restrictions. In addition, the diet can lead to nutrient deficiencies because it restricts fresh fruits, vegetables, and whole grains. It also depletes electrolytes, such as potassium and magnesium, through its elimination of glycogen from the body’s cells.

The diet focuses on lean meats like chicken, pork, and grass-fed beef, as well as dairy products and fish. Vegetarians and vegans can follow a keto diet by substituting animal products with high-fat plant-based foods, like nuts (almonds, walnuts), avocados, seeds, and oils that contain no carbohydrate (olive oil, canola oil, flax oil). It is important to include a variety of these foods in order to receive enough nutrients. In addition, it is recommended to drink plenty of water to prevent dehydration.