What is the Keto Diet?
The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan that shifts your body into a metabolic state called ketosis. Instead of burning glucose (sugar) for energy, your body burns stored fat and produces ketones.
Key Keto Ratios
- 70-75% Fat: Avocados, olive oil, nuts, fatty fish
- 20-25% Protein: Meat, eggs, cheese
- 5-10% Carbs: Under 20-50g net carbs per day
Why People Choose Keto
The keto diet offers several potential benefits backed by scientific research:
Weight Loss
Rapid initial weight loss and sustained fat burning through ketosis.
Mental Clarity
Many report improved focus and mental energy.
Blood Sugar Control
May help stabilize blood glucose levels.
Appetite Control
Higher fat and protein can increase satiety.
Getting Started: Your First 7 Days
Starting keto doesn't have to be overwhelming. Here's your step-by-step plan:
Before You Start
- Clean out your pantry: Remove high-carb foods to avoid temptation
- Stock up on keto foods: Buy fats, proteins, and low-carb vegetables
- Plan your first week: Having a meal plan prevents poor decisions
- Stay hydrated: Increase water and electrolyte intake