What Is the Keto Diet?

The ketogenic diet — or “keto” — is a very low-carb, high-fat way of eating. It changes how your body uses energy by shifting it from burning carbs to burning fat.

When carbs are low enough, your liver turns fat into ketones. These ketones fuel your body and brain instead of glucose. This is called ketosis.

Think of keto as flipping your body's fuel switch — from sugar to fat.

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⚙️ How Ketosis Works

Most people rely on carbohydrates for energy. But on keto, you limit carbs (usually to under 50g net per day), and your body runs out of stored glucose. So it switches to burning fat.

In ketosis, your body:

• Breaks down fat into molecules called ketones
• Uses ketones for energy instead of sugar
• Lowers insulin levels, which may support fat burning and blood sugar control

🧪 Research shows ketosis can help regulate hunger hormones, reduce appetite, and improve insulin sensitivity — especially in people with overweight or type 2 diabetes ¹².

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📊 Keto Macros: What You Eat

Keto isn’t just about eating fat. It’s about shifting your macronutrient balance:

Macro	Percent of Calories	What That Means
Fat	70–75%	Avocados, olive oil, butter, meat
Protein	20–25%	Eggs, poultry, seafood, beef
Net Carbs	5–10%	Leafy greens, broccoli, berries

👉 Most people aim for 20–50g net carbs per day (total carbs minus fiber).

Learn more in our Keto Macros Guide.

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🍽️ What You Can and Can’t Eat

Eat More Of	Avoid These
Meat, fish, eggs	Bread, pasta, rice
Healthy fats (olive oil, butter)	Sugary snacks, soda, fruit juice
Leafy greens, cruciferous veggies	Potatoes, corn, most fruits
Cheese, cream, full-fat yogurt	Beer, sweetened coffee drinks
Nuts and seeds	Low-fat or diet foods with added sugar

For a full list, check out the Keto Shopping List.

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✅ Why People Try Keto

Keto isn’t just about weight loss. Here’s why people do it:

• Lose fat without constant hunger
• Improve energy and focus by avoiding blood sugar crashes
• Lower blood sugar and insulin (especially for type 2 diabetes)
• Support metabolic health, PCOS, and other conditions ³⁴

It’s not magic — it works by changing your fuel source and appetite signals.

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⚖️ Who Should Avoid Keto?

Keto isn’t right for everyone. It may not be a good fit if you:

• Have a history of disordered eating
• Are pregnant or breastfeeding without medical supervision
• Take insulin or medications for blood sugar
• Have certain liver or kidney conditions

Talk to your doctor if you’re unsure. Especially if you’re managing a medical condition.

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🚫 Common Keto Myths (Busted)

MYTH: You have to eat sticks of butter.
TRUTH: Keto can be done with healthy fats like olive oil and salmon.

MYTH: You’ll be in ketosis 24/7 or it doesn’t work.
TRUTH: You don’t need to be perfect to see benefits.

MYTH: Keto is dangerous long-term.
TRUTH: It depends on how you do it. There’s strong evidence for its safety when done correctly under medical guidance ⁵.

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📌 Takeaways

• Keto = low carb, high fat, moderate protein
• It helps your body switch to burning fat and producing ketones
• It may support fat loss, better energy, and blood sugar control
• It’s not for everyone, but it works for many

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🔗 What to Read Next

• Keto Macros: How to Track Fat, Protein, and Carbs
• Benefits of the Keto Diet
• Keto Side Effects & How to Avoid Them
• Keto vs. Low-Carb: What's the Difference?
• Beginner Keto Meal Plan

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📚 Sources

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Explore Related Topics:

• Keto and Intermittent Fasting: How They Work Together
• Keto vs. Carnivore: What’s the Difference?
• Keto vs. Paleo: What’s the Difference?