Ketogenic Diet

A very low-carbohydrate, moderate-protein, high-fat diet. It forces the body to burn fat for energy (ketosis).

Duration
Short to Medium-Term (Under Medical Supervision)

Difficulty
Hard

Overview

The ketogenic diet aims to put the body into a metabolic state called "ketosis" by severely restricting carbohydrate intake (usually below 20-50 grams per day) and significantly increasing fat intake. In ketosis, the body uses ketone bodies (produced from fats) for energy instead of glucose. Initially used to treat epilepsy, it is now popular for weight loss and some metabolic conditions.

Key Benefits

May provide effective weight loss.
May lower blood sugar and insulin levels.
May be beneficial in some neurological conditions (like epilepsy).
May increase satiety.

What is it?

The macronutrient distribution is typically 70-80% fat, 15-25% protein, and 5-10% carbohydrate. This directs the body to use fats as its primary energy source.

Who is it for?

It is being researched for weight loss, blood sugar control (especially type 2 diabetes), reduction of epileptic seizures, and as a potential supportive therapy in some types of cancer.

Foods to Enjoy

Fatty meats (red meat, bacon, sausage - unsweetened)
Oily fish (salmon, mackerel, sardines)
Eggs
Full-fat cheese, butter, cream
Avocado, olive oil, coconut oil, MCT oil
Nuts and seeds (almonds, walnuts, chia, flaxseed - in moderation)
Low-carb vegetables (spinach, kale, broccoli, cauliflower, asparagus)

Foods to Limit

Sugary foods and drinks (sweets, sodas, fruit juices)
Grains (wheat, rice, corn, oats, barley)
Most fruits (except small portions of berries)
Legumes (beans, lentils, chickpeas)
Root vegetables and starchy vegetables (potatoes, sweet potatoes, carrots, beets)
Low-fat or diet products (often have added sugar)
Processed vegetable oils, margarines

Core Rules

Keep carbohydrate intake below 20-50 grams per day.
Increase fat intake, keep protein intake moderate.
Pay attention to electrolyte intake (sodium, potassium, magnesium).
Drink plenty of water.
Test strips or blood meters can be used to monitor ketone levels.
It is strongly recommended to be implemented under the supervision of a healthcare professional.