The ketogenic (keto) diet is a low-carbohydrate, high-fat eating approach designed to shift the body’s primary fuel source from glucose (sugar) to fat. Normally, the body relies on carbohydrates for energy. However, when carb intake is significantly reduced—typically to about 20–50 grams per day—the body enters a metabolic state called ketosis. In ketosis, the liver converts fat into ketones, which become the main energy source for the brain and body.
The standard macronutrient breakdown for a keto diet usually looks like this:
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70–75% fats
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20–25% protein
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5–10% carbohydrates
Common keto foods include meat, fish, eggs, butter, olive oil, avocado, nuts, seeds, and low-carb vegetables like spinach, broccoli, and zucchini. Foods to avoid include sugar, bread, pasta, rice, potatoes, and most processed snacks.
Many people start keto for weight loss because ketosis encourages the body to burn stored fat more efficiently. Additionally, reduced carbohydrate intake helps stabilize blood sugar levels and may reduce hunger hormones, making it easier to control calorie intake naturally.
However, beginners may experience temporary side effects known as the “keto flu,” including fatigue, headaches, and irritability. These symptoms often result from electrolyte imbalances and dehydration, so drinking water and increasing sodium, potassium, and magnesium intake can help.
The keto diet isn’t just about eating more fat—it’s about metabolic flexibility and teaching the body to use fat as fuel efficiently.