The ketogenic (keto) diet is a popular low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. The keto diet works by significantly reducing carb intake, which forces the body to enter a state of ketosis. In ketosis, the liver breaks down fat into molecules called ketones, which are used as an alternative energy source. This shift in metabolism helps burn stored fat, leading to weight loss and other health benefits. To stay in ketosis, a person's daily carb intake should be restricted to up to 50 grams, and for some, as low as 20-30 grams. This means avoiding high-carb foods such as fruits, starchy vegetables, sugary treats, grains, and legumes. Instead, keto-friendly carb sources include cocoa powder, dark chocolate, avocados, berries, and low-carb vegetables like cauliflower and broccoli.
Characteristics | Values |
---|---|
Carbohydrate intake limit | 50 grams or less per day, can go as low as 20 grams depending on individual needs |
Macronutrient ratio | 75-80% Fat, 15-20% Protein, 5-10% Carbohydrates |
Net carbs | Total carbs minus fiber and sugar alcohols |
Recommended daily protein intake | 46 g for people assigned female at birth, 56 g for people assigned male at birth |
Types of keto diets | Standard, Cyclical, Targeted, High-protein |
Carbohydrate types | Starches, Sugars |
Starchy foods | Rice, Bread |
Sugary foods | Candy, Cakes, Ice cream, Pastries, Soda |
High-carb foods | Starchy foods, Fruits, Wheat products, Beans, Legumes |
Low-carb foods | Meat, Fish, Eggs, Cheese, Dark green vegetables, Nuts, Berries |
What You'll Learn
- The body uses carbs as an energy source
- Ketosis is a metabolic state where the body uses stored fat as its primary energy source
- The keto diet is a high-fat, moderate-protein, and low-carb diet
- Net carbs refer to the amount of carbs a food contains after subtracting the fibre
- The keto diet may help with weight loss and managing certain health conditions
The body uses carbs as an energy source
The body uses carbs as its primary energy source. Carbohydrates, or "carbs", are one of the three macronutrients found in food, the other two being protein and fat.
There are two basic types of carbs: starches and sugars. Starches are long chains of individual glucose (sugar) units that are linked together. Starchy foods generally don't taste sweet. However, once starch is digested in the gut, it is absorbed into the blood as pure glucose, which raises blood sugar levels. Sugars, on the other hand, are much shorter chains. They are usually two sugar molecules linked together, such as sucrose (glucose and fructose) or lactose (glucose and galactose). Sugars are found in whole foods such as many plants and dairy products, but aside from fruit and root vegetables like carrots and beets, these foods don't taste very sweet.
Once the carbs you've eaten are digested and absorbed, the glucose they provide can be used as an energy source by all the cells in your body, including those in your muscles, heart, and brain. Glucose that isn't immediately needed by these cells can be stored in your liver and muscles as glycogen (long chains of glucose, similar to starch in food). However, there is a limit to how much can be stored. Once your glycogen storage sites are full, any additional glucose from the breakdown of excess carbs will be converted to fat and stored in your body, including your liver.
When you are on a keto diet, your body switches to using fat and ketones as its main energy source. Ketosis is a metabolic state where the body uses stored fat as its primary energy source instead of carbohydrates. This state is achieved by following a low-carb diet, where your body shifts from burning glucose (from carbs) to burning ketones (from fat) for fuel.
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Ketosis is a metabolic state where the body uses stored fat as its primary energy source
The keto diet is a high-fat, moderate-protein, and low-carb diet designed to promote fat-burning. Typically, the ketogenic diet limits carbohydrate intake to 50 grams or less per day and can go as low as 20 grams depending on individual needs. Maintaining this low-carb intake helps the body switch to burning fat for fuel, leading to weight loss and other health benefits.
The keto diet works by significantly reducing carb intake, which forces the body to enter a state of ketosis. In ketosis, the liver breaks down fat into molecules called ketones, which are used as an alternative energy source. This shift in metabolism helps burn stored fat, leading to weight loss and other health benefits.
During ketosis, the body also produces less insulin and stores less fat. Lower levels of insulin and blood sugar are linked to a reduced risk of diabetes. Ketosis can also improve mental focus, as ketones are a more stable energy source for the brain, potentially enhancing cognitive function.
While ketosis has many benefits, it's important to be aware of potential risks. For instance, high fat and protein intake can increase the risk of kidney stones. Additionally, the keto diet may lack essential vitamins and minerals, so it's crucial to supplement or consume nutrient-rich foods.
To achieve and maintain ketosis, it's recommended to keep daily carb intake under 50 grams, and for some, as low as 20-30 grams. This level of restriction ensures the body stays in a state of ketosis, maximizing fat-burning and promoting weight loss.
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The keto diet is a high-fat, moderate-protein, and low-carb diet
On the keto diet, the body enters a state of ketosis, where it uses stored fat as its primary energy source instead of carbohydrates. This metabolic state is achieved by significantly reducing carb intake, which forces the body to burn fat for fuel. The liver breaks down fat into molecules called ketones, which are used as an alternative energy source. This shift in metabolism helps burn stored fat and can lead to weight loss and other health benefits.
To achieve ketosis, it is recommended to keep daily carb intake under 50 grams, and for some, as low as 20-30 grams. Net carbs, which are calculated by subtracting fiber and sugar alcohols from total carbohydrates, should be limited to 15-30 grams per day. Most ketogenic diet guidelines recommend staying between 15-30 grams of net carbs, or 5-10% of total calories.
While on the keto diet, it is important to consume enough fat to compensate for the reduction in carbohydrates. A fat intake of around 70% of total calories may be suitable for some people on the keto diet. It is recommended to choose fatty cuts of meat and add healthy fats to meals, such as olive oil and fatty fish like salmon and mackerel.
In addition to limiting carbs and increasing fat intake, the keto diet also involves moderate protein consumption. Excess protein can be converted into glucose, which can prevent the body from reaching ketosis. A good range for protein intake is 0.7-0.9 grams of protein per pound of body weight.
Overall, the keto diet is a strict and carefully planned diet that requires limiting carb intake, increasing fat consumption, and moderating protein intake. It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult a healthcare professional before starting any new diet.
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Net carbs refer to the amount of carbs a food contains after subtracting the fibre
The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The body enters a state of ketosis, where it uses fat for energy instead of carbohydrates.
Net carbs refer to the number of carbohydrates in a food that can be absorbed and used by the body for energy. Net carbs are calculated by subtracting the amount of fibre from the total number of carbohydrates in a food. Fibre is a type of carbohydrate that the body cannot digest and turn into glucose for energy. Therefore, it is not included in the number of net carbs.
For example, if a food has 20 grams of total carbohydrates and 8 grams of fibre, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fibre = 12 grams of net carbs).
It is important to accurately track net carb intake to ensure success on the keto diet. Tools like Carb Manager and MyFitnessPal can help with this. Net carbs are the only type of carbohydrates counted when calculating daily consumption on the keto diet.
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The keto diet may help with weight loss and managing certain health conditions
The keto diet is a low-carbohydrate, fat-rich eating plan that has been used for decades to help with weight loss and manage certain health conditions. The diet typically restricts carbohydrate intake to 50 grams or less per day, and can go as low as 20 grams depending on individual needs. This low-carb intake helps the body switch to burning fat for fuel, leading to weight loss and other health benefits.
The keto diet has been shown to be effective for weight loss, with some studies finding that it can help individuals lose about 2 kg more than low-fat diets at the 1-year mark. However, it's important to note that weight loss tends to peak at around 5 months and is often not sustained. The keto diet may also help preserve lean body mass during weight loss, preventing a metabolic slowdown that can lead to weight regain.
In addition to weight loss, the keto diet has been found to provide several health benefits, including:
- Reduced blood sugar and insulin levels: Lower carb intake can decrease blood sugar and insulin levels, which may reduce the risk of diabetes.
- Improved mental focus: Ketones, produced when the body burns fat, are a more stable energy source for the brain, potentially enhancing cognitive function.
- Increased fat burning: By reducing carbs, the body burns fat more efficiently, making it easier to lose weight.
The keto diet has also been studied for its potential benefits in managing certain health conditions, including:
- Epilepsy: The keto diet has traditionally been used to treat epilepsy, especially in children who don't respond well to medication. It provides more stable fuel for the brain and acts as an anticonvulsant.
- Type 2 diabetes: The keto diet lowers carb intake, leading to a drop in blood glucose levels and reduced insulin production and usage. This can potentially improve insulin sensitivity.
- Metabolic syndrome: By controlling insulin resistance, the keto diet may help reduce the risk of metabolic syndrome, which is characterized by abdominal obesity, high triglycerides, high blood pressure, and low HDL cholesterol.
- Polycystic ovary syndrome (PCOS): PCOS is marked by hormonal dysfunction and insulin resistance, and many women with PCOS are obese and have difficulty losing weight. The keto diet may help with weight loss and improved reproductive hormone function in women with PCOS.
- Cancer: The keto diet may help with some types of cancer when used alongside traditional treatments. It can help lower blood sugar and insulin levels, which are linked to certain types of cancer.
- Alzheimer's disease: Alzheimer's shares some features with epilepsy and type 2 diabetes. Animal studies suggest that a ketogenic diet may improve balance and coordination, while human studies indicate that supplementing with ketone esters or MCT oil can improve several Alzheimer's symptoms.
- Parkinson's disease: Due to its protective effects on the brain and nervous system, the keto diet is being explored as a potential complementary therapy for Parkinson's disease. Animal studies have shown improved energy production, protection against nerve damage, and enhanced motor function.
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Frequently asked questions
The recommended daily carb intake for the keto diet is generally around 20 to 50 grams, but it can go as low as 20 grams or lower, depending on individual needs and health goals.
Some good sources of carbs on the keto diet include cocoa powder, dark chocolate (85% cocoa or more), low-carb vegetables like avocados, berries, and cauliflower, and shirataki noodles.
The keto diet is a low-carb, high-fat diet that aims to keep carbohydrate intake extremely low, typically below 50 grams per day. This forces the body to switch from using glucose from carbohydrates as its primary energy source to using fat and ketones, leading to a state of nutritional ketosis.