The ketogenic diet is a diet characterized by a very low carbohydrate intake, a moderate intake of protein and a high one of healthy fats.
The main goal is induction ketosis, a metabolic state in which the body uses fats and ketones as its main source of energy, instead of glucose.
Basic principles:
- Carbohydrates: < 20—50 g/day
- Proteins: moderate, to maintain muscle mass
- Fats: 65— 75% of total calories (avocado, olive oil, oily fish, butter, nuts)
Possible benefits:
- Fast weight loss
- Reducing insulin resistance and improving blood sugar
- Mental clarity and constant energy
- Supports appetite control
Possible risks/side effects:
- “Keto flu” (state of fatigue and dizziness at first)
- Fiber deficiencies if not balanced with low-carb vegetables
- It can be difficult to follow in the long run
For whom it is recommended:
- People who want fast weight loss
- People with insulin resistance or type 2 diabetes (under medical supervision)
- Endurance athletes using metabolic adaptation
Unlike DASH diet, which is balanced and with moderate carbohydrate intake, Keto Dietlimit carbohydrates to a minimum and rely on fats as the main source of energy.
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