Ketosis occurs when carbohydrate intake is significantly reduced, leading the liver to produce ketones from fats.
Advocates of keto diets suggest benefits such as increased fat burning, reduced hunger cravings, and improved mental clarity and focus.
By minimizing carbohydrate intake, ketogenic diets can lower insulin levels and stabilize blood sugar levels, which may benefit individuals with insulin resistance or diabetes.
While effective for some, keto diets may pose risks such as nutrient deficiencies, constipation, and increased cholesterol levels.
Variations include standard ketogenic diet (SKD), targeted ketogenic diet (TKD), and cyclical ketogenic diet (CKD), each tailored to individual needs and activity levels.
Success on a keto diet often involves meal planning, tracking macronutrients, staying hydrated, and incorporating nutrient-dense foods like leafy greens, nuts, and healthy fats.
Before starting a ketogenic diet, consulting with a healthcare professional is recommended, especially for those with existing health conditions or concerns.
Maintaining a ketogenic diet for sustained fat loss requires commitment and lifestyle adjustments, emphasizing the importance of balanced nutrition.