One of the most common side effects of starting the ketogenic diet is “ keto flu.” This term describes the often unpleasant, fatigue-inducing symptoms that occur as the body adjusts from a high- carbohydrate to a low-carbohydrate diet. Northwestern Medicine indicates some of the aims of the modern ketogenic diet are weight loss, weight management, and improved athletic performance. Today’s versions of the keto diet allow you to eat protein more liberally - about 20 percent of your total calories - but keep carbohydrates restricted to 10 percent or less. That’s according to the Epilepsy Foundation. (You can use a ketogenic calculator to create a custom food plan.) Data collected from 2015 to 2018 shows the average American man age 20 or older consumes 45.9 percent of his daily calories from carbs, and the average American woman older than 20 consumes 47.4 percent of her daily calories from carbs.īut in the classic ketogenic diet, which was developed a century ago to manage seizure disorders, carbohydrates and protein combined make up less than 20 percent of your daily calories, while 80 to 90 percent of calories come from fat. There are several types of keto, but essentially, to achieve a state of ketosis, you have to severely reduce the amount of carbs you eat. These ketones are then used to fuel the body in the absence of glucose. When this occurs, fat is broken down in the liver, producing ketones, which are by-products of your metabolism. On a ketogenic diet, the goal is to restrict carbohydrate intake so that the body must break down fat for energy. When you consume foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar, which it then uses for energy.īecause glucose is the simplest form of energy for the body to use, it’s always used for energy before your body turns to stored fat for fuel. Chan School of Public Health explains, the ketogenic diet is based on the principle that by depleting the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximizing weight loss. What Is the Ketogenic Diet?Īs the Harvard T.H. With claims that you can eat all the fat you want, never feel hungry again, and even boost your athletic performance, the diet promises something for everyone.īut what exactly is the ketogenic diet, and is the weight loss program right for you? Let’s take a closer look before you attempt to make over your eating habits and lifestyle.

One enduring buzzword to hit the diet world seems to be “keto” - referring to the high-fat, low-carb ketogenic diet.

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