The ketogenic (keto) diet is a high-fat, very low-carbohydrate eating plan designed to shift the body’s primary energy source from glucose (sugar) to fat. By drastically reducing carbs and increasing fat intake, the body enters a metabolic state called ketosis, where it begins breaking down fat into molecules called ketones for energy. This change typically involves cutting back on foods like bread, pasta, rice, and sugary items, while emphasizing foods such as meats, fish, eggs, oils, nuts, seeds, and non-starchy vegetables.
In ketosis, the body becomes more efficient at burning fat for fuel, which can lead to weight loss in some people. It may also influence appetite regulation, often resulting in reduced hunger. However, the diet can be restrictive and requires careful planning to maintain proper nutrient balance. Some individuals may experience short-term side effects during the initial adjustment period, sometimes referred to as the “keto flu,” which can include fatigue, headaches, and irritability. Long-term success depends on consistency and ensuring the diet is nutritionally complete.
