# Keto Diet

## 🥑 Keto Diet (Ketogenic Diet)

### Overview

The Keto Diet is a high-fat, low-carbohydrate diet that shifts the body’s primary fuel source from glucose (from carbs) to ketones (from fat). By drastically reducing carbs and increasing fat intake, the body enters a state called ketosis, where fat becomes the main source of energy.

### Macronutrient Breakdown

- 70–75% fat
- 20–25% protein
- 5–10% carbs

### How It Works

In a normal diet, carbohydrates are broken down into glucose, which the body uses for energy. When carbs are restricted, the liver starts converting fat into ketones, providing energy to the brain and body.

### Benefits

- Rapid fat loss, especially belly fat
- Stable energy levels
- Mental clarity and focus
- Blood sugar control and reduced insulin resistance
- May help treat neurological disorders (epilepsy, Alzheimer’s)

### Ideal Foods

- Healthy fats: Avocados, olive oil, coconut oil, butter
- Protein: Eggs, fish, meat, poultry
- Low-carb veggies: Spinach, broccoli, zucchini
- Full-fat dairy: Cheese, cream

### Foods to Avoid

- Sugar and sweetened drinks
- Grains: Rice, wheat, oats
- High-carb fruits: Bananas, apples, grapes
- Starchy vegetables: Potatoes, corn

### Cautions

- May cause the "keto flu" during adaptation
- Not ideal for long-term use in some individuals
- Requires careful tracking of macronutrients

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