The ketogenic diet is known as a high-fat, moderate-protein and low-carbohydrate diet. In the clinic, this translates to at least 80 percent of total calories coming from fats. For someone who’s eating 2000 calories a day, that is 1,600 calories coming from fats alone. To accomplish this, you must avoid foods like fruit, bread, pasta, crackers, cookies, sugar, tomatoes, milk, yogurt, and potatoes (just to name a few) and focus instead of eating avocados, olive oil, olives, salmon, butter, chia and flaxseeds, cruciferous vegetables, and nuts like walnuts, almonds, and macadamia.
Put simply, an effective ketogenic diet is classified by low serum blood glucose and high circulating blood ketones. The diet works by decreasing circulating glucose, which has several downstream effects, including decreased inflammation, increased energy, increased cognition and weight loss.
While personal and professional opinions on the keto diet vary greatly, one thing is clear: It’s not the best fit for everyone. Compliance is a huge limiting factor, this diet can be a bit socially isolating, and for some people it can be hard to tolerate due to individualized GI side effects. Also despite the diet being around for almost a century, very little long-term research has been done on it.
That said, there are certain groups that can definitely benefit from a ketogenic diet, including: