A typical ketogenic diet consists of 75% fats, 20% protein, and only 5% carbohydrates.
The body may require two to six weeks to adapt to nutritional ketosis; however, any point onwards displays a return to normal – if not increased – levels of focus, drive, and mental performance.
In fact, a study conducted by Dr Young and colleagues concluded that lower levels of carbohydrate intake – for example, 30 grams as opposed to 100 grams – produced better results, and encouraged the body to naturally acclimatize to metabolic ketosis.
The ketogenic diet places a heavy emphasis on the intake of various fats, coupled with a leveraged percentage of protein. Fats include heavy creams, butter, and oils. Protein intake should ideally include cheese, beef, chicken, tofu, and the like. In turn, carbohydrates should be restricted to vegetables, fruit, and pasta. The ketogenic diet imposes a blanket ban on items such as bread, potatoes, cereals, and rice, which carry higher levels of carbohydrates.
The ketogenic diet is primarily employed as an effective weight-loss tactic. A study carried out by the Academic Department of Surgery, Consultation and Training Centre (within the Faculty of Medicine at Kuwait University) measured how 83 obese patients responded to the ketogenic diet. After carefully recording blood glucose levels, and performing a number of liver and renal tests, the participants were found to respond positively over the course of 24 weeks. The study discovered that the patients’ weight and body mass index decreased significantly, and left no lasting physical side effects.
Aside from standing as an effective weight-loss strategy, the ketogenic diet reduces hunger and helps maintain high levels of energy.