A ketogenic diet is a high-fat, low-carb diet that aims to put your body in a state of ketosis, where it uses fat for energy instead of glucose. Here are some key points to know about the keto diet:
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Macronutrient ratios: The keto diet typically involves getting 70-80% of your daily calories from fat, 10-20% from protein, and 5-10% from carbs.
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Foods to eat: On the keto diet, youll want to focus on high-fat foods like meat, fish, eggs, cheese, butter, oils, nuts, and seeds. Youll also want to eat low-carb vegetables like leafy greens, broccoli, cauliflower, and zucchini.
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Foods to avoid: Youll want to avoid high-carb foods like bread, pasta, rice, potatoes, and sugary snacks and drinks.
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Benefits: The keto diet may help with weight loss, improve blood sugar control, and reduce risk factors for heart disease.
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Risks: The keto diet can cause side effects like constipation, bad breath, and nutrient deficiencies. It may also not be safe for people with certain medical conditions, like pancreatitis or liver disease.
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Meal planning: Preparing a shopping list can help you decide what foods will fit into your ketogenic meal plan. Fill your cart with meat, poultry, eggs, low-carb veggies, full-fat dairy, and healthy fats. A ketogenic meal plan, like any nutritious diet, should include whole foods and many fiber-rich, low-carb vegetables.
Its important to note that the keto diet is a short-term diet thats focused on weight loss rather than the pursuit of health benefits. Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes or other medical conditions.
