When you’re trying to lose weight, it’s always exciting to reach your goal quickly, but what’s most important is to choose an approach that’s healthy! On the ketogenic diet, your body will have the ability to burn more fat while experiencing other significant benefits such as higher energy levels and hunger control.
The name “ketogenic” comes from the word “ketosis,” which means that your body is burning fat instead of glucose (sugar) as its main source of fuel through ketones that are produced in the liver. The quickest way to reach ketosis is by fasting, but this method can’t be maintained for very long without negative side effects. Instead, you can reach ketosis through a diet that’s low in carbs and high in fat. While your particular diet plan may vary, these are the typical calorie ratios to use when following a ketogenic diet:
60% – 80% of calories come from fat
15% – 35% of calories come from protein
Less than 5% of calories come from carbohydrates
In general, you’ll need to avoid foods high in carbs such as bread, potatoes, cookies and pasta, while including high-fat foods such as nuts, fish, avocados and cheese. By following the ketogenic diet, the body will begin to burn more fat, which typically leads to weight loss. Beyond this, however, it could help improve cholesterol levels, increase and stabilize energy levels and improve blood sugar. Keep in mind this diet can be a radical shift for your body — some people report experiencing a “keto flu” the first week, including nausea and dizziness. Before making any significant changes to your diet, be sure to consult your physician to see if this diet plan is right for you.