There is no single “certified ketogenic diet”, but the general principles of a ketogenic
- High fat: 70-75% of daily calorie intake
- Moderate protein: 20-25% of daily calorie intake
- Low carbohydrates: 5-10% of daily calorie intake
- Foods high in healthy fats include avocado, olive oil, nuts and seeds, fatty fish, and coconut oil.
- Protein sources can include meat, poultry, fish, eggs, dairy, and legumes
- Low carbohydrate foods include leafy greens, cruciferous vegetables (such as broccoli and cauliflower), and low-carb fruits like berries.
- The goal of a ketogenic diet is to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates.
- Some people use a ketogenic diet for therapeutic purposes, such as to manage certain medical conditions like epilepsy or type 2 diabetes.
- The diet may require some dietary adjustments and could take time to get used to. It’s important to plan meals and snacks in advance to avoid falling back on high-carbohydrate options.
- Hydration is important on a ketogenic diet, as the body may excrete more water and electrolytes. Drinking plenty of water and electrolyte-rich beverages can help to prevent dehydration.
- Some people may experience side effects during the initial adaptation period, such as the “keto flu,” fatigue, and digestive discomfort. These symptoms usually resolve within a few days to a few weeks.
- Certain micronutrient deficiencies can occur on a ketogenic diet, so it’s important to include a variety of nutrient-dense foods in the diet.
- Some people may need to adjust the macronutrient ratios of the diet based on individual needs and goals. For example, athletes or people engaging in high-intensity exercise may need to include more carbohydrates to support performance
It’s also important to note that while the ketogenic diet can be effective for weight loss and other health benefits, it can also have some drawbacks and may not be suitable for everyone. It’s important to speak with a healthcare professional before starting any new diet.