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The Keto Diet: What you need to know

Healthy Eating By Nina Odongo

The Keto Diet is a high fat, low carb, moderate protein diet. The average keto diet consists of 75 per cent fat, 20 per cent protein and 5 per cent carbs. This forces your body into ketosis, burning fat for energy.

When starting out, you may experience fatigue, nausea, headaches, brain fog and stomach upsets, aka the keto ‘flu’.

Keto works for weight loss because:

  • You burn stored fat for energy
  • Fat is very satiating, meaning you eat less food, less often

Keto can, however, result in nutritional deficiencies caused by eating a restricted diet and can also increase levels of bad cholesterol from eating a lot of saturated fat. It can be hard to adhere to, particularly in social settings, because alcohol is mostly carbs.

Foods to eat on a keto diet include red and white meat, fish and seafood, cheese, eggs, avocados, oils and natural fats like coconut cream.

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