The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan designed to shift your body into a metabolic state called ketosis. It was initially developed in the 1920s as a therapeutic diet for epilepsy and has since gained popularity for its potential benefits in weight loss and metabolic health.
In ketosis, your body relies on fat for energy instead of carbohydrates, which can lead to effective weight loss and a range of health benefits. By drastically reducing your carbohydrate intake and replacing it with healthy fats, the keto diet helps control insulin levels and encourages fat burning.
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Basics for a Keto Diet
- Limit carbohydrates to 5-10% of your daily calorie intake, typically under 50 grams per day.
- Prioritise healthy fats like avocado, olive oil, nuts, and seeds.
- Include moderate protein from sources like meat, fish, and eggs to support muscle health.
- Avoid sugar, grains, and processed foods.
- Stay hydrated and consider supplementing electrolytes (sodium, potassium, and magnesium) to avoid imbalances.
What Should You Eat on the Keto Diet?
- Fats: Avocado, olive oil, butter, nuts, seeds, and coconut oil.
- Proteins: Beef, chicken, fish, eggs, and pork.
- Vegetables: Leafy greens, broccoli, cauliflower, zucchini, and asparagus.
- Snacks: Cheese, pork rinds, hard-boiled eggs, and keto-friendly bars.
- Drinks: Water, herbal teas, unsweetened almond milk, and black coffee.
