Wellness
The Ketogenic Diet Explained
An overview of the ketogenic diet, a low-carb, high-fat eating plan designed to shift the body's metabolism to burn fat for fuel.
What is it?
The ketogenic (keto) diet is a very low-carbohydrate, high-fat eating plan. It involves drastically reducing carbohydrate intake to less than 50 grams a day and replacing it with fat, which typically constitutes 70-80% of daily calories. This significant reduction in carbs forces the body into a metabolic state called ketosis. In this state, the body lacks sufficient glucose (from carbs) for energy and begins to burn stored fat as its primary fuel source. The liver converts this fat into molecules called ketones, which supply energy for the brain and body.
Why is it trending?
The keto diet's popularity stems largely from its effectiveness for rapid weight loss. The high-fat content can increase feelings of fullness, and the diet may reduce appetite-stimulating hormones, helping people eat less. While it was originally developed in the 1920s to manage epilepsy in children, it has gone mainstream as a weight-loss tool, boosted by celebrity endorsements and numerous success stories. It is also gaining attention for potential health benefits beyond weight management, such as improving blood sugar control in people with type 2 diabetes.
How does it affect people?
Adopting a keto diet can lead to short-term benefits like weight loss, lower blood sugar, and improved triglyceride and HDL cholesterol levels. However, many people experience initial side effects known as the "keto flu," with symptoms like headaches, fatigue, and nausea as their bodies adapt. Due to its restrictive nature, which limits fruits, grains, and legumes, there are concerns about long-term sustainability and potential nutrient deficiencies. The diet is not suitable for everyone and may pose risks for individuals with kidney disease or other underlying health conditions.