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Ketogenic Diet

nutrition · hard · 1-2 hours/week for meal planning and tracking

What is Ketogenic Diet?

Very low-carbohydrate, high-fat diet that forces the body into ketosis — burning fat for fuel instead of glucose. Shown to improve insulin sensitivity, reduce blood pressure, and promote non-atherogenic lipid profiles.

Is there evidence for it?

EVIDENCEstrong

How do you do Ketogenic Diet?

  1. 1.Limit carbohydrates to 20-50 grams per day (about 5-10% of total calories)
  2. 2.Increase healthy fats to 70-80% of calories: avocados, olive oil, nuts, fatty fish, eggs
  3. 3.Moderate protein intake to about 1.5g per kg of ideal body weight per day
  4. 4.Track macros with an app for the first 2-4 weeks until you develop intuition
  5. 5.Expect 'keto flu' in week 1-2 — supplement electrolytes (sodium, potassium, magnesium) to mitigate

How long does it take?

1-2 hours/week for meal planning and tracking.

Is it hard to start?

hard.

Source: Stanford Medicine crossover trial (keto vs Mediterranean for diabetes); extensive research on epilepsy (original medical use)
low-carb · ketosis · fat-adapted · weight-loss · insulin-sensitivity · epilepsy
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.