Basics
What Is the Ketogenic Diet? How Does It Work?
The ketogenic (keto) diet is an eating protocol that dramatically restricts daily carbohydrate intake, putting the body into a metabolic state called ketosis. Normally, our bodies use carbohydrates — sugar — as their primary fuel source. Without carbs, the liver starts converting fatty acids into ketone bodies, which the brain and muscles then run on.
"Keto is a metabolic switch that empties your sugar tank and opens up your fat tank."
What Should Your Macro Split Look Like?
- Fat 65–75%: Olive oil, butter, avocado, coconut oil, nuts
- Protein 20–30%: Meat, chicken, fish, eggs — should be present at every meal
- Net Carbs <20g/day: Should come only from leafy greens
How Long Does It Take to Enter Ketosis?
Once you cut carbs, your liver's glycogen stores run out within 24–48 hours. After that, your body switches to burning fat. Full adaptation takes 2–4 weeks. During this period you may experience energy fluctuations — known as the "keto flu."
The Scientific Benefits of Keto
- Reduces insulin resistance and stabilizes blood sugar
- Suppresses the hunger hormone ghrelin — you'll feel fuller for longer
- Lowers triglyceride levels and raises HDL cholesterol
- Improves mental clarity and focus (the brain loves ketones)
- Reduces inflammation markers
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