The basic principle of the keto diet involves significantly reducing carbohydrate intake while increasing fat consumption. Typically, the macronutrient ratio in a standard ketogenic diet is around 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This variation can vary depending on individual needs and goals.
When you limit carbohydrates, your body's usual source of energy (glucose) becomes scarce. Consequently, the liver starts converting fat into molecules called ketones, which serve as an alternative fuel source for the body and brain. This metabolic state of relying on ketones for energy is known as ketosis.
Foods commonly included in a keto diet are:
Healthy fats: Avocados, nuts, seeds, olive oil, coconut oil, butter, and fatty cuts of meat.
Protein sources: Fish, poultry, eggs, tofu, tempeh, and grass-fed meat.
Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, and bell peppers.
Limited carb fruits: Berries like strawberries, raspberries, and blackberries in moderation.
Dairy: Cheese, cream, and full-fat yogurt (in moderation for some due to lactose content).
