A ketogenic diet is a low-carb, high-fat diet that has been shown to help people achieve weight loss, improved mental focus, and increased energy levels. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts your body in a state of ketosis, where it burns fat instead of glucose for fuel.

When you eat a very low amount of carbs, your body depletes its glucose reserves, which are stored in the liver and muscles. As a result, your body starts producing ketones from dietary fats or stored body fat. These ketones become the main source of energy for your body and brain, leading to numerous health benefits.

On a ketogenic diet, you should focus on consuming foods that are low in carbs but high in healthy fats. Some examples include meats, fish, eggs, avocados, nuts and seeds, oils and fats, low-carb vegetables, and full-fat dairy products. It is important to avoid high-carb foods like grains, sugars, starchy vegetables, and most fruits.

The time it takes to enter ketosis can vary from person to person. Generally, it takes around 2-7 days of following a strict low-carb, high-fat diet to reach a state of ketosis. However, factors like individual metabolism, exercise, and carb intake can influence the time it takes.

While a ketogenic diet is generally considered safe, some people may experience temporary side effects during the initial transition, often referred to as the “keto flu.” These can include fatigue, dizziness, nausea, difficulty sleeping, and constipation. However, these symptoms usually subside once your body adjusts to ketosis.

While a ketogenic diet can be beneficial for many individuals, it may not be suitable for everyone. It is important to consult with a healthcare professional before starting any new diet, particularly if you have underlying health conditions such as diabetes, liver or pancreatic disease, or if you are pregnant or breastfeeding.