Ketogenic diet
Cutting carbs to run on fat instead: how it works and how to start.
How it works
By cutting carbs, blood sugar and insulin stay low.
When carbs run short, the liver produces ketones from fat: that's ketosis.
Result: the body draws more easily on fat stores as fuel.
Who it suits
Anyone wanting to manage weight, hunger and blood sugar sustainably.
Not advised in some conditions (e.g. certain kidney/liver conditions, pregnancy): ask a doctor first.
How to start
Work out your starting macros.
Choose low-glycaemic-load foods (see the tables).
Manage the "keto flu" with electrolytes and good hydration.
Benefits
- ✓No prescription needed: accessible to anyone
- ✓Low cost (it's just food)
- ✓Documented metabolic benefits (blood sugar, insulin)
- ✓Builds lasting eating habits
- ✓No pharmacological side effects
Drawbacks
- ✕Requires discipline and consistency
- ✕Possible "keto flu" in the first few days
- ✕Can complicate social eating
- ✕More gradual results
- ✕Not suitable for every condition: ask a doctor