If you eat 2,000 calories per day, this breaks down to about 167 grams of fat, 100 grams of protein, and 25 grams or fewer of carbohydrates. The Ketogenic Diet is a plan that emphasizes high-fat and low carbs. It is primarily designed for weight loss, which happens by eliminating most carbs from meals. Doing this puts your body in a state of ketosis, which makes your body burn fat to use as energy.
For a less restrictive dietary approach, people should consume a diet that includes a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, alongside nutritious protein sources, and healthful fats. We just mentioned that the ketogenic diet supports weight loss because it often causes you to eat less. The high amount of fats in the keto diet minimizes carb cravings, provides steady energy for hours, and suppresses appetite . By minimizing your carbohydrate intake and consuming healthy fats instead, the ketogenic diet puts your body into ketosis. This is a metabolic state where the liver converts fats into acids called ketone bodies that it uses for fuel.
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These are the basic ketone bodies that accumulate in the body as a ketogenic diet is sustained. This metabolic state is referred to as “nutritional ketosis.” As long as the body is deprived of carbohydrates, metabolism remains in the ketotic state. A ketogenic diet restricts or severely limits carbohydrates. However, some carbohydrates provide health benefits.
This process simulates fasting conditions to switch up your energy supply. Naturally, there are some significant side effects from this process; some positive and others less so. As we touched on before, the ketogenic diet is an eating strategy where you power your system on fat, rather than carbohydrates. A standard ketogenic diet consists of 75% fat, 20% protein, and 5% carbohydrates, though there is some room for modification to meet your personal goals.
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After learning how the diet helps the low carb diet body lose weight, I asked Dr. Forman about the long-term impact of the keto lifestyle. He said, “I don’t think we know long-term studies on health outcomes with the keto diet.