When on a ketogenic diet, you consume fewer carbohydrates. The body stops relying on the glucose (sugar) from the carbohydrates as a source of energy; instead, it begins to burn fat for fuel. This makes the body to start a metabolic process called ketosis. In this state, the liver turns the stored body fat into small energy molecules called ketones, which your brain and other body organs use for energy.
The Keto diet, also known as the ketogenic diet, contains high amounts of fats, adequate protein, and low carbohydrates. The diet aims at reducing carbohydrate intake and replacing it with fats. You should take only 20 to 50 grams of carbohydrates per day. Ideally, the classic ketogenic diet has a “fat” to a “combination of protein and carbohydrates” ratio of 4:1.
The general daily calorie breakdown of the keto diet is as follows:
A high consumption of healthy fat is the main goal of the ketogenic diet. Therefore, one must eat fat at each meal. Some healthy fats to include in your meals are nuts, avocados, tofu, olive oil. Healthy oils such as palm oil and coconut oil and saturated fat such as lard, butter, and cocoa butter are also encouraged in high amounts.
Protein is part of the keto diet but must be taken in considerable amounts as it can be converted into glucose if consumed in high amounts. This may slow down the transition into ketosis. Choose your protein from foods such as eggs, beef, chicken, bacon, fish, and cheeses. Both lean protein foods and protein with high saturated fats are encouraged when following a keto diet.
Fruits and vegetables should also be on your plate. All fruits are rich in carbs, so they should be taken in small portions. Vegetables to eat include leafy greens such as kale, spinach, and Swiss chard. Broccoli, cauliflower, Brussels, asparagus, sprouts, bell peppers, cucumbers, onions, garlic, celery, mushrooms, and summer squashes should also be part of this diet.