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As we are all trying to maintain a healthy lifestyle and achieve our fitness goals, there are various dieting trends that keep emerging. One such trend that has been creating quite a buzz lately is the Ketogenic diet. Many people have been listing impressive results through this dieting technique, and we’re here to tell you all about it. The Ketogenic diet is a high-fat, low-carbohydrate, and moderate protein diet that aims to get your body into a metabolic state known as ketosis. During this state, your body uses ketones (hydrogens and carbon compounds) instead of glucose for energy, which is stored in fat cells. To start the dieting process, you need to cut down your carbohydrate intake to only 50 grams per day or less. This is a significant reduction, considering most people consume between 200-300 grams of carbohydrates daily. To guide you in your dietary journey, the Ketogenic Diet Pyramid was created. At the base of the pyramid, you will find foods that contain high-fat content, such as oils, butter, avocado, and nuts. These fat sources should account for 60-80% of your daily caloric intake. The middle section of the pyramid contains moderate protein sources, like fish, meat, and eggs. This should be followed alongside a few vegetables like broccoli, cauliflower, and spinach. Lastly, at the top of the pyramid, you should only consume a small portion of carbohydrates like berries and non-starchy vegetables in limited amounts. Now that you have an idea of the breakdown of the ketogenic diet pyramid, let’s discuss its benefits. This diet has shown to promote weight loss, reduce acne, and improve heart health. The initial rapid weight loss may mainly result from reduced insulin levels, decreased sugar cravings, and increased satiety (feeling full). While the Ketogenic diet may seem promising, it comes with its fair share of drawbacks. You may experience something known as the “Keto flu,” which refers to flu-like symptoms such as headaches, irritability, and fatigue. The long-term effects of the ketogenic diet are still unknown, and maintaining the diet can be quite challenging and expensive to afford. Another emerging concept is Lazy Keto and Dirty Keto - these mean that you follow the Ketogenic diet strictly, but you don’t track your daily caloric intake or your protein and fat ratios strictly. You may choose to consume processed or unhealthy food as long as they fit the keto requirements mentioned earlier. While this process may seem more relaxed, it can still lead to nutritional deficiencies in the long run. In conclusion, while the Ketogenic diet may offer you speedy weight loss and potential health benefits, it requires a strict commitment to follow through. You will need to limit your carbohydrate intake, prioritize high-fat content, and aim for moderate protein intake. Lazy or Dirty Keto may seem like an easier alternative, but it is essential to maintain a healthy and balanced meal plan while meeting the requirements. Consult your doctor or nutritionist before starting a Keto diet, especially if you have any medical conditions or take any medication that may get affected by a high-fat diet.

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