Curious about the ketogenic diet? Discover what “keto” means, how it works, its benefits, risks, and whether it’s right for you.

What Is the Ketogenic Diet?

The ketogenic diet, often called “keto,” is a low-carbohydrate, high-fat eating plan designed to shift your body into a state called ketosis.

Normally, your body uses glucose (sugar from carbs) as its main source of energy. But when carb intake is drastically reduced, the body switches to burning fat instead. This process produces molecules called ketones, which become the new energy fuel.

How Does Keto Work?

The keto diet typically consists of:

70–75% fats (avocado, olive oil, butter, nuts, fatty fish)

20–25% protein (meat, eggs, cheese, poultry)

5–10% carbs (leafy greens, low-carb vegetables, berries)

By limiting carbs to 20–50 grams per day, the body maintains ketosis and continues to burn fat

Potential Benefits of Keto

Weight Loss – Keto helps many people burn fat more efficiently.

Reduced Appetite – High fat and protein keep you fuller for longer.

Blood Sugar Control – May help people with type 2 diabetes or insulin resistance.

Mental Clarity & Energy – Some report improved focus and stable energy levels.

Medical Uses – Originally developed to help manage epilepsy in children.

Risks and Side Effects

While keto may offer benefits, it isn’t risk-free:

Keto Flu: Temporary fatigue, headaches, nausea when starting.

Digestive Issues: Constipation due to low fiber intake.

Nutrient Deficiencies: Limited fruits, whole grains, and legumes can reduce vitamin intake.

High Saturated Fat: If not planned well, keto can raise cholesterol.

Not for Everyone: Pregnant women, people with kidney or liver disease, or those with certain medical conditions should avoid it unless supervised

Who Is Keto For?

The ketogenic diet may be suitable for:

People looking for short-term weight loss.

Those with specific medical conditions under medical supervision.

But it may not be ideal for:

Athletes needing high-carb energy.

Individuals who struggle with restrictive diets.

People with underlying health issues without doctor approval.

The ketogenic diet is a high-fat, low-carb plan that puts your body into ketosis, encouraging fat burning for energy. While it can support weight loss and improve blood sugar control, it comes with potential side effects and limitations. Always consult a healthcare professional before starting keto to see if it’s right for you.