Ketogenic Diet
The ketogenic diet (or keto diet) has gained popularity in the past few years for being a very restrictive low carbohydrate, high fat diet.
Many people that follow this diet to lose weight. Some of the weight loss effects from the ketogenic diet can also be achieved in a less restrictive low-carbohydrate diet.
Foods to include in the diet include low card vegetables, fruits, meats, fish, eggs, dairy, nuts, and healthy fats. In a keto diet you should eliminate high carb vegetables, most grains, beans, sugar, trans-fats, and processed/refined foods.
The diet works due to a process called ketosis, where the body utilizes ketones for fuel instead of glucose. These ketones are a byproduct of fat metabolism which are utilized during times of starvation, limiting carbohydrate intake, or excessive exercise. On this diet, fat intake will represent about 80% of the diet and carbohydrates must be severely limited. Calories in the diet will only come from fat, protein, and low carb produce.
Insulin levels will drop quickly once ketosis begins, after a few days of implementing the diet, which will cause the pancreas to start producing glucagon. The will send the body into a fat burning mode, and is why the keto diet has become a popular weight loss diet.
However, the diet is extremely limiting so it needs to be customized to your specific needs and maintained for an extended period of time. Each meal has to be carefully portioned and daily multi-vitamin and supplements are important. Due to the limiting nature of the diet there can be some side effects if not maintained correctly which include: dehydration, constipation, high cholesterol, kidney stones, pancreatitis, and vitamin and mineral deficiencies.