The Ketogenic Diet
Keto is a very low-carb, high-fat diet that shifts your body into ketosis, where it burns fat for fuel instead of glucose. Typical macros: 5-10% carbs, 20-25% protein, 70-75% fat. Net carbs (total carbs minus fiber) should stay under 20-30g daily to maintain ketosis.
Entering and Maintaining Ketosis
It takes 2-4 days of eating under 20-30g net carbs to enter ketosis. Initial side effects (keto flu): fatigue, headaches, irritability - mitigated by adequate sodium, potassium, magnesium. Test ketones with blood meter or urine strips if desired.
Keto Benefits and Considerations
Benefits: Appetite suppression, stable energy, potential therapeutic effects for epilepsy and metabolic conditions.
Considerations: Reduced performance in high-intensity exercise, requires strict carb tracking, social challenges. Not superior to other diets for fat loss if calories equal.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Usually 2-4 days of eating under 20-30g net carbs. Fasting can speed this up.
No, if protein is adequate (1.6-2g/kg) and you strength train.
For fat loss, yes. Keto reduces appetite but calories still matter.
Very limited - small amounts of berries. Most fruits are too high in carbs.
Generally yes if well-formulated (adequate protein, electrolytes, vegetables). Consult doctor if concerned.