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The ketogenic diet, commonly referred to as the “keto diet,” has been making headlines in the health and wellness world lately. But what is it, exactly? Simply put, the keto diet is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis. This state is achieved when the body has depleted its glycogen stores (which are derived from carbs) and begins to burn fat for energy instead.
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One of the key components of the keto diet is limiting carbohydrate intake to approximately 20-50 grams per day. This can be a significant change for those used to eating a diet heavy in carbs. However, increased fat intake can help keep you feeling full and satisfied. Some examples of high-fat foods to include in a keto diet are avocados, nuts and seeds, and fatty fish.
Another component of the keto diet is moderate protein intake. Too much protein can be converted into glucose by the body, which can take you out of ketosis. Aim for approximately 1.5-2 grams of protein per kilogram of body weight per day.
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The keto diet has been gaining popularity not only for its potential weight-loss benefits, but also for its possible benefits in managing conditions such as epilepsy, type 2 diabetes, and even certain cancers. However, it’s important to note that the keto diet may not be suitable for everyone and should be discussed with a healthcare provider before starting.
It’s also important to note that the keto diet can come with some side effects, particularly in the beginning stages as the body adjusts to the change in diet. These may include headaches, fatigue, and constipation. It’s important to stay hydrated and consume adequate electrolytes (such as sodium, potassium, and magnesium) to help alleviate these side effects.
If you’re considering trying the keto diet, it’s important to focus on nutrient-dense whole foods and to listen to your body. Every individual is different, and what works for one person may not work for another. However, with the right guidance and approach, the keto diet can be a viable option for those looking to achieve their health and wellness goals.
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