The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat eating plan that aims to induce a state of ketosis in the body. Ketosis is a metabolic state where the body primarily burns fat for fuel instead of carbohydrates. Here are some key points on how to approach weight loss with a keto diet:
- Restrict Carbohydrate Intake: The foundation of a keto diet is drastically reducing carbohydrate consumption. Typically, carbohydrate intake is limited to around 20-50 grams per day. This restriction forces the body to shift into ketosis.
- Increase Healthy Fats: The majority of your daily calorie intake on a keto diet should come from healthy fats. Sources include avocados, nuts, seeds, olive oil, coconut oil, and fatty fish.
- Moderate Protein Intake: Moderate protein consumption is recommended on a keto diet. Sources of protein can include meat, poultry, fish, eggs, and plant-based protein sources like tofu and tempeh.
To successfully lose weight on a keto diet, it’s important to focus on whole, nutrient-dense foods, including high-quality fats, lean proteins, and low-carbohydrate vegetables. It’s also crucial to monitor your calorie intake and ensure you’re in a caloric deficit to promote weight loss. Consulting with a healthcare professional or a registered dietitian is recommended for personalized guidance and support.