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Understanding the Keto Diet

The Ketogenic (Keto) diet is a high-fat, adequate-protein, low-carbohydrate diet. By drastically reducing carbohydrate intake, your body is forced to switch from burning glucose (sugar) to burning fat and ketones. This state is called Ketosis.

The 70/25/5 Rule

Standard nutritional guidelines often suggest a balanced diet, but for keto, the "Golden Ratio" is 70% Fat / 25% Protein / 5% Carbohydrates.

• High Fat: Becoming "fat-adapted" is the goal. Fat becomes your primary fuel source.
• Moderate Protein: Too much protein can kick you out of ketosis via gluconeogenesis. 25% is the sweet spot for maintaining muscle without breaking the fast.
• Very Low Carbs: You must limit carbs (usually to < 20-50g/day) to keep insulin levels low and prevent the body from switching back to sugar-burning.

Health Benefits of Ketosis

When your body enters ketosis, you may experience several benefits:

• Rapid Weight Loss: Lower insulin levels facilitate fat burning.
• Reduced Appetite: Fat is more satiating than carbs, reducing hunger pangs.
• Stable Energy: Without blood sugar spikes and crashes, your energy levels become more consistent throughout the day.
• Enhanced Mental Clarity: Many people report improved focus and cognitive function.

The "Keto Flu" (Adaptation)

When starting Keto, you may feel weak or nauseous as your body depletes glycogen stores and electrolytes. This is temporary.

Tip: Drink plenty of water, increase sodium intake with bone broth, and ensure you get enough electrolytes (Magnesium, Potassium) to ease the transition.

Is Keto Right for You?

Keto is highly effective for weight loss and metabolic health, but it may not be for everyone. People with pancreatic issues or thyroid problems should consult a doctor. If you are an elite athlete performing at maximum intensity, your body may require glucose as a fuel source.