The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that has gained popularity for its potential health benefits, including weight loss and improved metabolic health. Here are seven basic rules commonly associated with the keto diet:
Limit Carbohydrate Intake: The primary principle of the keto diet is to significantly reduce carbohydrate intake. Typically, this involves consuming fewer than 50 grams of carbohydrates per day, although some versions of the diet recommend even lower levels, sometimes as low as 20-30 grams per day.
Increase Fat Consumption: To compensate for the reduction in carbohydrates, the keto diet requires a higher intake of fats. Healthy sources of fats include avocados, nuts, seeds, olive oil, coconut oil, butter, and fatty fish.
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Moderate Protein Intake: While protein is an essential macronutrient, excessive intake can potentially interfere with ketosis—the state in which the body primarily burns fat for fuel. Therefore, protein intake should be moderate on the keto diet, typically around 20-25% of total daily calories.
Stay Hydrated: Adequate hydration is essential on any diet, including keto. However, the keto diet can lead to increased water loss due to reduced insulin levels and lower carbohydrate intake. It's essential to drink plenty of water and replenish electrolytes, particularly sodium, potassium, and magnesium.
Monitor Ketone Levels: Ketone bodies are produced by the liver when the body is in a state of ketosis. Some people monitor their ketone levels using urine strips, blood ketone meters, or breath analyzers to ensure they are achieving and maintaining ketosis.
Choose Low-Carb Foods: Focus on consuming foods that are low in carbohydrates and high in healthy fats. Examples include leafy green vegetables, meat, poultry, fish, eggs, cheese, nuts, seeds, and healthy oils.
Be Mindful of Hidden Carbohydrates: Carbohydrates can hide in unexpected places, such as sauces, condiments, processed foods, and certain vegetables. It's important to read labels carefully and choose foods that fit within your daily carbohydrate limit.
It's crucial to consult with a healthcare professional before starting any new diet, especially one as restrictive as the ketogenic diet, to ensure it's appropriate for your individual health needs and goals.
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