What Is the Keto Diet?

The point of the keto diet is to eat in such a way that your body enters the state of ketosis, in which it burns stored fat as its main energy source. There are several ways to make this happen, including going on a doctor-approved very low-calorie diet (e.g., 800 calories or less) or fasting for a few days.

A third is to take up the keto (ketogenic) diet, which is a high-fat, low-carbohydrate, moderate-protein diet. Due to its very low carbohydrates, the diet triggers ketosis within a few days. Maintaining ketosis requires continuing to severely restrict carbohydrates.

The proportions of fat, carbohydrates, and protein in the diet can vary to some extent, but usually the calories from fat are between 80 and 90 percent, carbohydrate calories are around 5 percent, and the remaining 5-15 percent of calories are from protein.

One advantage of going on a keto diet is that there is often a relatively big weight loss in the first week or two; however, much of this is from the loss of water. Another advantage is that ingesting fat calories helps to satisfy hunger and stifle the urge to consume excess calories. A third advantage of the keto diet for many dieters is the allowance of liberal fat calories, which authorizes them to eat tasty fatty foods like bacon, whole-fat cheeses, butter, and eggs.

For others, the severe carbohydrate restriction is seen as a disadvantage. The disallowance of foods with ample carbohydrates means no bread, tortillas, potatoes, or rice. Many fruits, such as bananas, apples, and grapes, are not to be eaten except possibly in extreme moderation. The same goes for a range of vegetables and legumes, including carrots, corn, and beans. Some berries and leafy vegetables are allowed on the diet. 

Many have testified to the efficacy of the keto diet for losing weight, and some research suggests possible health benefits of the diet other than weight loss. However, studies have shown mixed results, and further research is needed.

One essential point to remember is that due to the low carbohydrate limit, a deficiency of necessary vitamins and minerals may occur among those on the diet. That is a main reason it is important to get your doctor’s advice before entering the diet. She or he can advise you on whether this weight-loss strategy may be right for you and what supplements you may need if you go on the keto diet.