The keto diet (ketogenic) is a low-carb, high-fat diet aimed at activating ketosis. Ketosis starts within 3-8 days after switching to the diet when all glycogen stores in the liver and muscles are depleted, and the body begins to use its fats as an alternative energy source instead of carbohydrates.

The main principles of the keto diet are:

• Limiting carbohydrates to 20-50g per day.
• A high-fat diet, where about 70-80% of daily calories should come from fats. Fats make up the majority of the diet.
• Moderate protein intake should account for 20-25% of daily calories. Moderate use allows for avoiding the production of glucose from proteins through gluconeogenesis.

Foods that can be consumed while following the keto diet:

• Meat and poultry (beef, pork, chicken)
• Fish and seafood (salmon, tuna, shrimp)
• Eggs
• Greens and non-starchy vegetables (spinach, broccoli, zucchini)
• Nuts and seeds (almonds, chia seeds)
• Oils and fats (olive oil, avocado oil, butter)
• Avocado

Foods that are forbidden:

• Sugar and sweets
• Grains (bread, pasta, lentils, rice)
• Fruits, especially those high in sugar and fructose
• Starchy vegetables (potatoes, corn)
• Legumes (beans, peas, chickpeas, lentils)
• Certain dairy products containing carbohydrates (milk, yogurt)

Advantages of the keto diet:

• One of the main advantages of the keto diet is its satiety, as it contains a large amount of fats. Following the diet increases energy, and cognitive functions of the brain, positively affects memory, and makes you more focused.

Disadvantages of the keto diet:

• Very low amount of carbohydrates (carbohydrates make up 5-10% of daily calories), and this condition must be strictly observed, otherwise, the ketosis process will be disrupted.
• Digestive tract disturbances, and frequent constipation due to the removal of fruits and many vegetables from the diet.
• Development of the so-called “keto flu,” which manifests as fatigue, headaches, and weakness, which gradually pass.
• Some vitamins and micronutrients are deficient due to the strict limitations of fruits and vegetables.
• It is necessary to regularly measure ketone levels in blood and urine to ensure that the body is in ketosis.
• It is necessary to strictly follow the water regime and drink a sufficient amount of water.

When switching to the keto diet, it is mandatory to consult a doctor-nutritionist.