What Is The Keto Diet, Exactly?

Posted by Konpal Khemka on February 18th, 2020

Here's everything you need to know.

There's no denying that the keto diet still reigns as one of the most popular and highly researched diets out there nowadays. Keto was one of the top 10 diets listed as part of Google’s Search report in the year 2019. And per Reddit Review's in year 2019, keto was the most-discussed diet trend of 2019, plus the r/keto sub-Reddit was the number-two overall fitness/wellness community in 2019 and saw a 65 percent increase in subscribers from the year 2018.

But there are two clear sides to the keto debate: There are peoples who are into high-fat lifestyle and those who, well, absolutely isn't.

Jenna Jameson, for example, is a proponent—as is Mama June, Halle Berry, and Savannah Guthrie. Jenna, for example, credits the keto diet with her more than 80-pound postpartum weight loss, while Halle swears that it helps her maintain her health (she has type 2 diabetes).

Then some don't love the diet: Tamra Judge, who was on the keto diet for about a month, recently quit, saying it "doesn't do anything," and noting that it made her feel sick (#ketofluproblems). And Jillian Michaels told WH last year that people should, "avoid the keto diet—common sense. A balanced diet is key."

Amidst all the positive and negative reviews, though, you may still be a little hazy on the details about the keto diet—like what it is, how it works, and exactly in what proportion butter and cheese you get to eat. Don't worry, I got you there.

What exactly is the keto diet—and why is it so trendy among people?

Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and increase your fats to get your body to use fat as a form of energy, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.

While everyone's body and expectations are slightly different, that typically translates to:

50 to 70 percent of your calories from fat

20 to 30 percent of your calories from protein

10 to 20 percent of your calories from carbohydrate

That usually means eating no more than 50 grams of carbohydrates in a single day (some people used to strict it and even opt for just 20 grams a day).

After about two to seven days of following the keto diet, a person went into something called ketosis, or the state in which your body enters when it doesn't have enough carbohydrates for your cells to use for energy. That's when you start making ketones that your body then uses in place of those missing carbs. At this point, your body also starts burning body fat to get more energy.

But people who started following the ketogenic diet noticed weight loss for a few reasons mentioned here: When you eat carbohydrates, your body retains fluid to store carbohydrates for energy (you know, in case it needs it). But when you’re not having much in the carbohydrate department, you lose this water weight. Also, it's easy to go overboard on carbohydrates—but if you're loading up on fat, it may help curb cravings since it keeps you satisfied.

That, plus the fact that ketosis encourages your body to burn fat, means you can end up with pretty exciting weight loss.