How Does the Keto Diet Work?
The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift the body's metabolism from relying on glucose (sugar) for energy to using fat as its primary fuel source. This metabolic state is known as ketosis.
The Process of Ketosis
When carbohydrate intake is significantly reduced, the body's glucose levels drop. In response, insulin production decreases, facilitating fat breakdown for fuel. As fat is broken down, the liver converts fatty acids into ketones, which serve as an alternative energy source for the brain and body.
Composition of the Keto Diet
The typical macronutrient ratio for a ketogenic diet includes approximately 70-75% fats, 20-25% proteins, and only 5-10% carbohydrates. This composition encourages the body to enter and maintain ketosis.
Benefits of the Keto Diet
Many followers of the keto diet report benefits such as weight loss, improved mental clarity, reduced hunger levels, and increased energy. Additionally, some studies suggest that the keto diet may help manage certain medical conditions, such as epilepsy, type 2 diabetes, and metabolic syndrome.
Considerations
While the keto diet has potential benefits, it also comes with certain risks and side effects, such as nutrient deficiencies and the so-called "keto flu" during the initial adjustment phase. It's important to consult with a healthcare provider before starting any new diet plan.