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Ketogenic diet

The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that has recently gained popularity. It involves drastically reducing your intake of carbohydrates and replacing them with fats, which puts your body into a metabolic state called ketosis.


When you eat carbohydrates, your body breaks them down into glucose, used as your body's primary energy source. However, when you restrict your carbohydrate intake, your body doesn't have enough glucose to use as fuel, so it breaks down fats instead. This process produces ketones, which your body can use for energy instead of glucose.


The keto diet typically involves eating foods high in fat and low in carbohydrates, such as meat, fish, eggs, dairy products, nuts, seeds, and oils. Foods high in carbohydrates, such as bread, pasta, rice, and sugary snacks, are generally avoided.


There are several keto diets, including the standard ketogenic diet, which involves getting 70-75% of your calories from fat, 20-25% from protein, and 5-10% from carbohydrates. There's also the cyclical ketogenic diet, which involves alternating between periods of low-carb eating and high-carb eating, and the targeted ketogenic diet, which consists in eating carbohydrates around workouts.


Proponents of the keto diet claim that it can lead to weight loss, improved blood sugar control, and increased energy levels. However, there are also some potential downsides to the diet, such as an increased risk of nutrient deficiencies, constipation, and ketoacidosis, which occurs when ketone levels in the blood become too high.


If you're considering trying the keto diet, it's essential to talk to your doctor first to make sure it's safe for you. You may also want to work with a registered dietitian to ensure you get all the nutrients your body needs.

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