The Keto diet was created in 1924 by Dr. Russel Wilder at the Mayo Clinic. It was initially created to treat people with epilepsy, and it worked very well. Doctors realized that eating a high-fat, low-carb (HFLC) diet produced the same ketones the body produces while fasting. In test groups they found those who ate the HFLC diet were much more successful than the fasting group. From this they created the keto diet, which allows your body to produce ketones and experience the positive effects of fasting, while still feeling full and satisfied.
The body can run on two energy sources: glucose and fat. Normally when you eat carbohydrates, the body converts it into glucose. Glucose is then used as fuel or stored as fat. When you start consuming a keto diet, the body must find a new source of energy. Once the body is depleted of glucose, it will produce ketones and start using fat for energy. This allows the body to become more efficient at burning fat, and you become a fat-burner entering the state known as ketosis.
This type of diet is not recommended for: pregnant women, women who are breast feeding, and people taking insulin, Sulphonylureas (glibenclamide, gliclazide, glimepride, glipizide, tolbutamide), Glindes (nateglinide, repaglinide).
The Keto Diet focuses on drastically reducing your intake of carbohydrates and increasing the consumption of fat. The baseline keto macronutrients are 5% Carbs (20 grams to start) , 25% Protein, and 70% Fat. Along with tracking your caloric intake, you need to keep track of your daily macros.
Some supplements you may want to consider when beginning a keto diet are: Magnesium, Potassium, and a multivitamin.
Good luck on your journey and have a great day!
Most of this information came from the 28-Day Challenge guides.
***I updated this article on4/1/2021, I noticed I had (20 grams to start) in the wrong locatio. When starting out on keto, you should really try to keep your carbs to 20 grams or less***