A keto diet, short for ketogenic diet, is a low-carb, high-fat diet that aims to shift your body into a state of ketosis. In ketosis, your body uses fats for fuel instead of carbohydrates. This metabolic state can have various benefits, such as weight loss and improved mental clarity.

To start a keto diet, you’ll need to significantly reduce your carbohydrate intake and replace it with fats. Focus on consuming foods like meat, fish, eggs, nuts, seeds, healthy oils, and low-carb vegetables. It’s also important to stay hydrated and keep electrolyte levels balanced. Additionally, tracking your macronutrient intake can be helpful.

On a keto diet, you can primarily consume high-fat foods such as avocados, butter, cheese, fatty cuts of meat, oily fish, nuts, and seeds. Non-starchy vegetables like broccoli, spinach, and cauliflower are also suitable options. However, you should avoid or limit carb-rich foods, including grains, sugars, fruits, and high-carb vegetables.

The time it takes for your body to enter ketosis can vary. Typically, it takes 2-7 days of following a strict low-carb diet to deplete your glycogen stores and enter ketosis. However, individual factors like metabolism, activity level, and carbohydrate intake prior to starting the diet can influence the timeframe. Monitoring ketone levels can help track your progress.

While some people adapt quickly to a keto diet, others may experience temporary side effects, commonly known as the keto flu. These can include fatigue, dizziness, irritability, headaches, and constipation. Staying well-hydrated, managing electrolytes, and gradually transitioning into the diet can help minimize these side effects.

Yes, you can exercise while on a keto diet. However, some individuals may experience an adjustment period due to the body’s changing fuel source. During this adaptation phase, you might notice decreased performance, but it should gradually improve. It’s essential to maintain proper hydration, replenish electrolytes, and consider adjusting your macronutrient ratios as needed.