The ketogenic diet, or "keto" for short, is a very low-carb, high-fat diet. The primary goal is to shift your body's metabolism away from using carbohydrates (glucose) as its main fuel source and towards using fats and ketones instead. This metabolic state is called ketosis.

By drastically reducing your carbohydrate intake and replacing it with fat, you put your body into ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Achieving ketosis is a simple matter of macronutrient management. Here’s the typical breakdown:

• Fats (70-75% of daily calories): This is the cornerstone of the diet. Healthy fats provide your main source of energy.

• Protein (20-25% of daily calories): Protein is essential for muscle maintenance, but too much can interfere with ketosis.

• Carbohydrates (5-10% of daily calories): Carb intake is kept very low, typically under 50 grams per day, to initiate and maintain ketosis.

Your meals will be centered around whole, unprocessed foods, such as:

• Meats & Fatty Fish: Steak, chicken, salmon, mackerel, bacon.

• Eggs: Pastured or omega-3 whole eggs are best.

• Healthy Fats: Avocado, avocado oil, olive oil, coconut oil, butter, and cream.

• Low-Carb Vegetables: Leafy greens like spinach and kale, broccoli, cauliflower, bell peppers.

• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds.

• Cheese: Unprocessed cheeses like cheddar, goat cheese, or mozzarella.

You'll need to avoid sugary foods, grains, starches, fruit (except for small portions of berries), and legumes.

While weight loss is the most well-known benefit, many people experience a wide range of positive effects:

• Effective Weight Loss: By using fat as fuel, your body naturally burns through stored fat.

• Improved Mental Clarity & Focus: Ketones are a powerful fuel source for the brain.

• Increased & Sustained Energy: Say goodbye to the energy spikes and crashes caused by sugar.

• Reduced Appetite: The high fat and moderate protein intake promote feelings of fullness.