Keto Anyone?

The keto (ketogenic) diet has become very popular, and grocery store shelves  are lined with different keto products to try. Many consumers are confused about the diet, the products in stores, and whether the keto diet will help with their nutritional goals.The keto diet is a high fat, low carb diet which puts your body in a state of ketosis in which you burn mostly fat instead of glucose for fuel. This means lowering your carbohydrate intake to 20-30 grams per day (not including the grams from fiber), which is about 5% of calories. Fat contributes to 70-80% of the diet and the rest to protein. There is a modified-keto diet where people limit their carbs to 40-50 g per day and still see benefits.It is important to choose healthy fats while on the keto diet such as avocado, coconut oil, olive oil, omega 3 fatty acids, butter and ghee. For carbs, choose non-starchy vegetables such as leafy greens, broccoli, cauliflower, cabbage, zucchini, and celery. Foods that should be limited are fruit,  full-fat dairy, nuts, legumes, beans  and starchy vegetables, cereals, bread, processed foods and grains.There are many benefits  to the keto diet including weight loss, improved diabetes, reduced cholesterol, decreased appetite and improved neurological benefits.  However, the keto diet can be difficult to adhere to. Additionally, it limits the fiber, vitamin, and nutrients in your diet. It is best used for a short time, around 2-6 months, unless you are being followed by a physician.