The keto diet, short for ketogenic diet, is a low-carb, high-fat diet that promotes the body’s natural ability to burn fat for energy instead of carbohydrates. By drastically reducing carb intake and increasing fat consumption, the body enters a metabolic state called ketosis, where it relies on ketones (produced from fats) as its primary fuel source.

The keto diet works by shifting the body’s metabolism from relying on carbohydrates for energy to utilizing fat as the primary fuel source. When carb intake is restricted, the body’s glycogen stores become depleted, and it starts breaking down fats into ketones. These ketones are then used by the body and brain as a source of energy, leading to weight loss and various health benefits.

On the keto diet, you primarily consume foods that are low in carbohydrates and high in healthy fats. This includes meat, fish, eggs, dairy products, nuts, seeds, healthy oils, and low-carb vegetables. Foods to avoid or limit include grains, sugars, fruits high in sugar, starchy vegetables, and processed foods.

The time it takes to enter ketosis can vary from person to person. Generally, it may take around 2 to 7 days of following a strict low-carb diet to deplete your glycogen stores and start producing ketones. Factors such as metabolic rate, activity level, and individual body composition can influence the time taken to achieve ketosis.

The keto diet has been associated with several potential health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, increased energy levels, and better cognitive function. It may also potentially aid in managing certain medical conditions such as epilepsy, polycystic ovary syndrome (PCOS), and type 2 diabetes.

While the keto diet can be effective for many people, it may present certain risks and side effects. These can include nutrient deficiencies, constipation, keto flu (temporary flu-like symptoms during the transition phase), changes in blood lipid levels, and potential kidney problems. It’s essential to consult with a healthcare professional before starting the keto diet, especially if you have any underlying health conditions.