The Ketogenic Diet: What You Need to Know Before Starting
Understanding the Keto Diet
The ketogenic diet fundamentally changes how your body generates energy, shifting from carbohydrates to fat as the primary fuel source. This metabolic switch can lead to weight loss, but it requires careful planning and may not suit everyone.
How Ketosis Works
Metabolic Changes:
- Reduced carbohydrate intake
- Increased fat burning
- Ketone production
- Altered energy pathways
- Metabolic adaptation period
Four Ketogenic Approaches:
- Classic Keto:
- 90% calories from fat
- 4% from carbs
- 6% from protein
- MCT Diet:
- 73% fat
- 17% carbs
- 10% protein
- Includes MCT oils
- Modified Atkins:
- 65% fat
- 5% carbs
- 30% protein
- Low Glycemic Index:
- 60% fat
- 10% carbs
- 30% protein
Foods to Include:
- Leafy greens
- Low-carb vegetables
- High-fat proteins
- Healthy oils
- Limited berries
- Full-fat dairy
Foods to Avoid:
- Grains and breads
- Starchy vegetables
- Most fruits
- Sweets and desserts
- Most processed foods
- High-carb drinks
Medical Considerations:
Not Recommended For:
- Pancreatitis
- Liver failure
- Carnitine deficiencies
- Various metabolic disorders
- Pregnancy/nursing
- Certain medications
Common Side Effects:
- Constipation
- "Keto flu"
- Nutrient deficiencies
- Energy fluctuations
- Digestive issues
- Electrolyte imbalances
Ready to Learn More?
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References:
[1] Campos, M. (2018). Harvard Health. What is keto flu?
[2] Harvard Health. (2020). Should you try the keto diet?
[3] Martin, K., et al. (2016). Cochrane. Ketogenic and other dietary treatments for epilepsy.
[4] Masood W, et al. (2020). Ketogenic Diet. StatPearls.
[5] Mayo Clinic. (2020). Is the keto diet right for you?
[6] Schoeler, N.E. & Cross, J.H. (2016). Ketogenic dietary therapies in adults with epilepsy: a practical guide.
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