What is Keto diet?

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate mainstream dietary therapy that in medicine is used mainly to treat hard-to-control epilepsy in children.

The diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. It requires that you deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day. The diet forces the body to burn fats rather than carbohydrates.

It typically takes a few days to reach a state of ketosis.

What should you eat?

Eating too much protein can interfere with ketosis.

Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Some healthy unsaturated fats are allowed on the keto diet — like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.

Here is a list of all the low-carb, keto-friendly foods that are appropriate to eat when you're following keto.

Fish and seafood

Low-carb veggies

Cheese

Avocados

poultry

Eggs

Nuts, seeds and healthful oils

Plain Greek yogurt and cottage cheese

Berries

Unsweetened coffee and tea

Dark chocolate and cocoa powder

Fish and Seafood

List of Foods You Can't Eat on the Keto Diet:

Grains

Starchy vegetables and high-sugar fruits

Sweetened yogurt

Juices

Honey, syrup or sugar in any form

Chips and crackers

Baked goods including gluten-free baked goods

Is Keto diet healthy?

It's advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks.

While the ketogenic diet may be recommended for some people with uncontrolled epilepsy, the high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.

What are side effects of keto diet?

“In the process of breaking down fat, the body produces ketones, which are then removed by the body through frequent and increased urination. This may lead to dehydration and flu-like symptoms, such as fatigue, dizziness, irritability, nausea, and muscle soreness.

Easy Steps For Starting A Keto Diet

Limit protein intake. Contrary to popular belief, keto diets and low carb diets are not high protein diets!

Use fat as a lever.

Drink lots of water

Keep up electrolytes

Eat only when you are hungry

Focus on whole foods

Exercise

Sources

Wholesomeyum.com

Mayoclinic.comHealthharvard.edu

Healthline.com