What is Ketogenic diet

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 The ketogenic diet, often referred to as the keto diet, is a high-fat, low-carbohydrate eating plan designed to induce a metabolic state called ketosis. In ketosis, the body primarily burns fat for fuel instead of carbohydrates. Here's a breakdown of the keto diet:

1. **High Fat**: The keto diet is characterized by a high intake of healthy fats, typically making up about 70-80% of total daily calories. Good fat sources include avocados, nuts, seeds, olive oil, coconut oil, fatty fish, and full-fat dairy products.

2. **Low Carbohydrate**: Carbohydrate intake is severely restricted, usually to less than 50 grams per day or about 5-10% of total daily calories. This means avoiding sugary foods, grains, fruits, and starchy vegetables.

3. **Moderate Protein**: Protein intake is moderate, comprising about 15-20% of total daily calories. Good sources of protein on the keto diet include meat, poultry, fish, eggs, tofu, and plant-based protein sources.

4. **Ketosis**: By drastically reducing carbohydrate intake, the body depletes its glycogen stores and begins to produce ketones from fat breakdown. These ketones serve as an alternative fuel source for the body and brain, leading to increased fat burning and potential weight loss.

Benefits of the keto diet may include weight loss, improved blood sugar control, increased energy levels, and enhanced mental clarity. Some research also suggests potential therapeutic benefits for conditions such as epilepsy, Alzheimer's disease, and certain types of cancer.

 Keto diet advanced information

However, it's essential to note that the keto diet may not be suitable for everyone, and there can be potential side effects, including nutrient deficiencies, constipation, keto flu symptoms (such as fatigue and headaches), and an increase in LDL cholesterol level 

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Before starting any new diet, especially one as restrictive as the keto diet, it's crucial to consult with a healthcare professional or a registered dietitian to ensure it's appropriate for your individual health goals and needs. Additionally, it's essential to approach the keto diet as a long-term lifestyle change rather than a short-term fix.