The Keto Diet: What It Is, How It Works, and What to Eat and Avoid

The ketogenic (keto) diet has gained significant traction in recent years and is a low-carb, high-fat dietary regimen. Advocates claim it offers numerous health benefits, from weight loss to enhanced cognitive function. Here’s a primer on the keto diet:

1. What is the Keto Diet?

   • The keto diet involves drastically reducing carbohydrate intake and replacing it with fat, shifting the body into a metabolic state called ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy and turning fat into ketones in the liver, supplying power for the brain.

2. How Does It Work?

   • Normally, the body relies on glucose (from carbs) as its primary energy source. When carb intake is limited, the body must tap into alternative fuel sources, namely fat, producing ketones as a byproduct.
   • Ketones can replace glucose as the primary energy source, allowing for sustained energy and potentially leading to increased fat loss.

3. What to Eat:

   • Fats & Oils: Avocado, olive oil, coconut oil, butter, and nuts.
   • Proteins: Fatty cuts of meat, poultry, seafood, and eggs.
   • Vegetables: Leafy greens, broccoli, cauliflower, and other low-carb veggies.
   • Dairy: Full-fat cheeses, cream, and yoghurt.

4. What to Avoid:

   • Sugary Foods: Soda, fruit juices, cakes, and candies.
   • Grains & Starches: Bread, pasta, rice, and cereals.
   • Fruit: Most fruits, except small portions of berries.
   • Beans & Legumes: Peas, kidney beans, lentils, and chickpeas.
   • Alcohol: Many alcoholic beverages contain carbs and can interrupt ketosis.

5. Benefits & Considerations:

   • While many tout the keto diet for its weight loss benefits, research suggests it might also aid in managing diabetes, reducing heart disease risk factors, and potentially aiding in neuroprotective activities.
   • As with any diet, consulting healthcare professionals before beginning is essential. Some individuals may experience the “keto flu” — symptoms like headaches and fatigue- during the initial transition.

In conclusion, the keto diet is a unique nutrition and weight management approach. As with all diets, individual experiences may vary, and it’s crucial to ensure you’re meeting all nutritional needs.