Revision #644

'''The ketogenic (keto) diet''' is a very low-carbohydrate, high-fat way of eating that shifts your body from burning glucose to burning fat for fuel. This guide explains how it works, what to eat, and how to run it inside Loopa.

This page is general information, not medical advice.

== What it is ==

Keto cuts carbohydrates to a small fraction of your daily calories and replaces them with fat. When carbs stay low for long enough, your liver starts turning fat into molecules called '''ketones''', which your brain and muscles can use for energy. That metabolic state is called ''ketosis''.

Most people aim for under 50 grams of total carbs a day, and many go lower, around 20 to 30 grams, to reach and hold ketosis.

== How it works ==

Carbohydrate is your body's default fuel. Restrict it hard enough and your glycogen stores run down, insulin falls, and your body switches to fat, both the fat you eat and the fat you carry, for energy. The liver converts some of that fat into ketones.

Lower insulin and steady ketones tend to blunt appetite, which is one reason many people eat less without counting every bite. Early weight loss is partly water, because glycogen holds water and drops fast.

== Typical macro split ==

* Fat: 70 to 75% of calories
* Protein: 15 to 20% of calories
* Carbs: 5 to 10% of calories (roughly 20 to 50 g/day)

Protein stays moderate. Very high protein can be converted to glucose and slow ketosis.

== Foods to eat ==

* Meat, poultry, eggs, and fish
* Non-starchy vegetables: leafy greens, broccoli, cauliflower, zucchini, peppers
* Healthy fats: olive oil, avocado, avocado oil, butter
* Nuts and seeds
* Full-fat dairy: cheese, plain Greek yogurt, cream
* Berries in small amounts

== Foods to limit or avoid ==

* Bread, pasta, rice, and other grains
* Sugar, candy, soda, and desserts
* Starchy vegetables: potatoes, corn, peas
* Most fruit, especially bananas, grapes, and mango
* Beans and lentils
* Beer and sugary drinks

== Who it suits and the benefits ==

Keto can help if you want steady appetite control and fast early weight loss. Research also supports medically supervised keto for drug-resistant epilepsy, and studies show it can improve blood sugar and triglycerides for some people with type 2 diabetes.{{cite web|title=Diet Review: Ketogenic Diet for Weight Loss|url=https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/|website=Harvard T.H. Chan School of Public Health|access-date=2026-06-30}}

Benefits people report:

* Lower appetite and fewer cravings
* Rapid initial weight loss
* Steadier blood sugar and energy

== Cautions and considerations ==

* The first week can bring the "keto flu": headache, fatigue, and irritability as your body adapts. Fluids, salt, and potassium help.
* Cutting whole grains, fruit, and beans can lower fiber and some vitamins. Lean on non-starchy vegetables and consider a fiber plan.
* If you have diabetes or take blood-sugar medication, keto can lower your glucose quickly. Work with your clinician and watch your [[Blood glucose]] closely to avoid lows.
* If you take warfarin or another blood thinner, big changes in leafy-green (vitamin K) intake can shift your [[INR and blood thinners|INR]]. Keep greens steady and tell your clinician.
* Not recommended in pregnancy or for people with certain liver, kidney, or pancreatic conditions without medical guidance.

Keto is restrictive. If a lower-effort approach appeals to you, a [[Low-carb diet]] gives many of the same wins with more flexibility.

== In Loopa ==

Select '''Keto''' in [[Settings]] and Loopa sets a low-carb, high-fat macro target for you and shapes the "what should I eat" suggestions toward keto-friendly foods. Record meals with [[Logging food]], then watch your [[Macronutrients explained|macros]] each day to confirm carbs stay in range and fat leads your intake.

== See also ==

* [[Low-carb diet]]
* [[High-protein diet]]
* [[Paleo diet]]
* [[Healthy eating]]
* [[Understanding calories]]
* [[Diet and exercise]]

[[Category:Diet guides]]
[[Category:Loopa]]