What is a keto or ketogenic diet?
The keto diet is a plan that minimizes carbohydrate intake to switch the body’s energy source from glucose to fat. By following this approach, many people aim for weight loss and improved athletic performance, while recognizing there can be some side effects for a short time.
The keto diet explained
On a typical keto plan, daily carbs are limited to between 15 and 30 grams. The macro split often targets around 5% carbohydrates, 25% protein, and 70% fat, so the body shifts toward using fats for fuel and producing ketones for energy.
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When carbohydrate intake is kept low and protein is moderated, the body produces small energy molecules called ketones. These ketones serve as an energy source because glucose and insulin availability are reduced, causing fat to become the primary energy source.
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Lower insulin levels promote fat burning, which supports weight loss goals and can help reduce appetite in some people. This approach may also benefit individuals with diabetes by supporting lower blood sugar levels.
Keto diet: foods allowed on menus
Common foods on a ketogenic plan include butter, olive oil, fish, shellfish, and various meats. Cheese, eggs, and many low-carbohydrate vegetables such as broccoli, peppers, asparagus, avocado, cauliflower, and lettuce also fit well into the diet.
On a keto plan the overall macro balance is around 5% carbohydrates, 25% protein, and 70% fat.
To reach ketosis, many people aim to keep total carbs under 50 net grams per day. It is a strict, low-carbohydrate, high-fat eating pattern with limited protein, designed to promote ketone production.
Foods to avoid on the keto diet
High-carbohydrate items are usually minimized. Sweets and starches are common culprits. Foods such as bananas, potatoes, sugary drinks, sliced bread, beer, rice, pastries, and desserts are typically restricted.
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Side effects of the keto diet
Some side effects can occur when starting the keto plan. Cravings, headaches, constipation, and cramps may appear during the transition. Water loss can accompany early weight changes, which may contribute to dehydration. It helps to stay hydrated and monitor how the body responds when deciding on this lifestyle change.
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Three scrumptious keto diet recipes
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For breakfast a simple option includes eggs and bacon with a hint of lemon. Separate whites and yolks, mix, and cook until firm. A touch of lemon can brighten the mixture and provide fresh flavor. The same approach can be adapted for other quick preparations, using parchment and a hot oven to finish meals efficiently.
Another quick method involves placing bacon between layers of paper towels and microwaving briefly to reduce fat before combining with other ingredients. After cooking, add a small amount of chopped vegetables and season to taste. A simple plate can feature lean protein, sliced avocado, greens, and a drizzle of olive oil for a satisfying finish.
For a complete dinner, combine eggs with canned tuna, cream, and seasonings. A savory tart or quiche can be built with onions, Gruyère cheese, cherry tomatoes, and a crisp crust baked until golden. This blend creates a satisfying, low-carbohydrate dinner option that fits a keto framework.