What is a “Keto” Diet?

A ketogenic (or ‘keto’) diet is a low-carbohydrate, high-fat diet. People on a ketogenic diet eat a very small amount of carbohydrates, a moderate amount of protein and a high amount of fat per day.

As carbohydrates are reduced and fat is increased, the body enters a metabolic state called ketosis. This is when fats turn into ketones, which are molecules that can be easily utilised for energy production by the heart, muscle tissue, and kidneys. Ketone bodies also can cross the blood-brain barrier to provide an alternative source of energy to the brain.

After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs.

The ketogenic diet also lowers insulin levels, which can be beneficial for improving insulin sensitivity and blood sugar management.

Staple foods on a ketogenic diet include:

• Meat and oily fish
• Dairy products such as butter, cheese, and cream
• Eggs
• Oils, such as olive oil and avocado oil
• Nuts and seeds
• Low carb fruit such as avocados and berries
• Low carb vegetables such as zucchini, cauliflower, capsicums, broccoli, asparagus, celery, spinach, etc.
• Sugar-free beverages.

In contrast, nearly all carb sources are eliminated, including:

• Sugar
• Grains, rice, and cereals
• Potatoes
• Legumes
• High sugar fruits.

No single diet is suitable for everyone, especially since individual metabolism, genes, body types, lifestyles, taste buds, and personal preferences differ. Talk to a dietician or your doctor before starting any new diet, to ask if it’s a suitable option for you.

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• Health & Wellbeing