Keto Diet

Gender Male Female

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Activity level Sedentary Lightly active Moderately active Very active

Goal Fat loss Maintenance Muscle gain

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Carbs Requirement	Women	Men
Recommended amount:	20-25%	8-14%
Adults in United States, average :	22-25%	15-19%
Obese :	30+%	25+%

The Keto Diet, short for ketogenic diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential benefits in weight loss and overall health. The main principle of the Keto Diet is to significantly reduce carbohydrate intake and replace it with fats, which puts your body into a metabolic state called ketosis.

When you follow a Keto Diet, your body’s primary source of energy shifts from carbohydrates to fats. By reducing carbohydrate intake to a minimal level (typically around 20-50 grams per day), your body starts breaking down fats into ketones, which can be used as fuel instead of glucose.

The Keto Diet typically includes foods like meat, fish, eggs, dairy products, nuts, seeds, healthy oils, and non-starchy vegetables. Foods that are high in carbohydrates, such as grains, sugars, fruits (except for small portions of berries), and starchy vegetables, are generally limited or avoided.

Some potential benefits of the Keto Diet include weight loss, improved blood sugar control, increased satiety, and potential improvements in certain health conditions like epilepsy and metabolic syndrome. However, it’s important to note that the Keto Diet may not be suitable for everyone, and it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant dietary changes.

It’s also worth mentioning that while the Keto Diet can be effective for weight loss and other health goals, maintaining a balanced and varied diet is crucial for long-term health. Additionally, the Keto Diet may have potential side effects, such as nutrient deficiencies, constipation, and an increased risk of heart disease if high amounts of unhealthy fats are consumed.

Overall, if you’re considering the Keto Diet, it’s important to do thorough research, understand the potential benefits and risks, and consider working with a healthcare professional or registered dietitian to ensure it aligns with your individual needs and goals.