Keto Diet

What is Ketosis?

Normally, your body relies on glucose (from carbohydrates) for fuel. When you drastically restrict carbs, your body starts breaking down stored fat and producing molecules called ketones, which it uses for energy. This state is called “ketosis.”

Foods on the Keto Diet

• High-Fat Foods: Avocados, fatty fish, nuts, seeds, olive oil, coconut oil, full-fat dairy, meats, and eggs.
• Limited Carbohydrates: Focus on non-starchy vegetables like leafy greens, broccoli, peppers, and moderate amounts of berries.
• Moderate Protein: Protein intake is kept moderate to avoid the conversion of excess protein into glucose.

A typical macronutrient breakdown for the Keto Diet is approximately:

• 70-75% calories from fat
• 20-25% calories from protein
• 5-10% calories from carbohydrates

Is the Keto Diet Right for You?

The keto diet can be a powerful tool for specific health goals under the right circumstances. Consider it if you:

• Need to manage blood sugar levels or have type 2 diabetes.
• Desire significant weight loss in a relatively short timeframe.
• Have discussed it with your doctor and have no underlying health conditions of concern.

Important Considerations

• Talk to Your Doctor: This is vital, especially if you have any existing medical conditions or take medications.
• Prioritize Nutrient Density: Choose whole, unprocessed sources of fat and protein, and plenty of low-carb vegetables within the limits of the diet.
• Hydrate and Supplement: Electrolyte imbalance is a risk; stay hydrated and consider electrolyte supplements.
• Listen to Your Body If you experience persistent negative side effects, the keto diet may not be suitable for you.

The Bottom Line

The keto diet can offer significant health benefits but comes with serious limitations and risks. It’s a powerful metabolic tool, but not a one-size-fits-all solution. Approach it with careful research, proper planning, and always prioritize your overall health.

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