A ketogenic diet is a very low-carbohydrate, high-fat eating pattern designed to shift the body into ketosis, a metabolic state where fat becomes the primary fuel source instead of glucose.

Core idea

Typical ketogenic diets aim for roughly:

• 70–80% fat

• 15–25% protein

• 5–10% carbohydrates

Most people keep carbs around 20–50 grams per day.

Foods commonly eaten

Emphasized

• Meat, poultry, fish, eggs

• Cheese, butter, cream, full-fat yogurt

• Nuts and seeds

• Avocados, olives

• Non-starchy vegetables:

  • spinach

  • broccoli

  • cauliflower

  • zucchini

• Healthy oils:

  • olive oil

  • coconut oil

Limited or avoided

• Bread, pasta, rice, cereals

• Sugar, candy, desserts

• Most fruit (except small amounts of berries)

• Beans and many legumes

• Potatoes and other starchy vegetables

• Sugary drinks

Potential benefits

Research suggests ketogenic diets may help with:

• Weight loss

• Reduced appetite

• Improved blood sugar control in some people with Type 2 Diabetes

• Lower triglycerides

• Certain neurological conditions, especially epilepsy

The diet was originally developed as a medical therapy for epilepsy and is still used clinically for some seizure disorders.

Possible side effects and concerns

Short-term:

• “Ketogenic flu” (fatigue, headache, irritability)

• Constipation

• Bad breath

• Dehydration

Long-term or potential risks:

• Nutrient deficiencies

• Elevated LDL cholesterol in some individuals

• Difficulty maintaining the diet socially and practically

• Possible kidney stone risk in susceptible people

Who should be cautious

People with certain medical conditions should speak with a healthcare professional before starting keto, especially those with:

• Diabetes using insulin or glucose-lowering medication

• Kidney disease

• Liver disease

• History of eating disorders

• Pregnancy or breastfeeding

Common variations

• Standard keto:genic strict low-carb daily eating

• Targeted ketogenic: extra carbs around workouts

• Cyclical ketogenic: periods of higher-carb eating

• High-protein ketogenic: slightly more protein intake

Simple one-day example

Breakfast: eggs cooked in butter with avocado
Lunch: grilled chicken salad with olive oil dressing
Snack: almonds or cheese
Dinner: salmon with roasted broccoli and cauliflower

A ketogenic diet can be effective for some people, but adherence and food quality matter a lot. A well-formulated keto diet generally focuses on minimally processed foods and adequate vegetables rather than only high-fat processed foods.