The keto diet works by drastically reducing carbohydrate intake and increasing fat consumption, which shifts the body's metabolism from using glucose (sugar from carbs) as its primary energy source to burning fat instead. When carbs are very low, the body enters a metabolic state called ketosis, where it breaks down fat into ketones, which then serve as an alternative fuel for the brain and body. This change in energy source can lead to weight loss and other health benefits.
How Keto Works
- Normally, the body uses glucose from carbohydrates for energy.
- The keto diet limits carbs to about 5-10% of daily calories (usually under 50 grams), increasing fats to 70-80%, with moderate protein.
- Low carb intake depletes glucose stores, lowering insulin levels, and triggers the liver to produce ketones from fat.
- Ketones then become the main fuel source instead of glucose, a state known as ketosis.
Metabolic Effects
- Fat from diet or body stores is converted into ketones (acetoacetate, beta-hydroxybutyrate, acetone).
- Ketones supply energy for the brain and body when glucose is scarce.
- This shift can reduce blood sugar and insulin levels, potentially benefiting weight loss and certain health conditions.
Nutritional Composition
- The diet involves high fat (70-80% of calories), moderate protein (10-20%), and very low carbs (5-10%).
- Common foods avoided include bread, grains, legumes, fruits, and starchy vegetables.
The keto diet has origins in medical treatments for epilepsy and is now popular for weight loss and metabolic health improvements. However, it requires strict adherence to low carb intake to maintain ketosis and may cause side effects like "keto breath" or constipation.
