The ketogenic — or 'keto' — diet is a very low-carbohydrate, high-fat eating pattern originally developed for medical use and now popular for weight management.
Normally your body runs on glucose from carbohydrates. When carbs drop very low (typically under 20–50 g per day), the liver begins producing ketones from fat, and the body shifts to using these as its main fuel — a state called ketosis.
Typical plates centre on eggs, paneer, cheese, nuts, seeds, oils, avocado, meat, fish and above-ground vegetables like spinach and cauliflower. Grains, most fruits, legumes, sugar and starchy vegetables are largely excluded — which makes traditional Indian staples like rice, roti and dal a challenge.
Many people report rapid early weight change (much of it water), an adjustment phase sometimes called 'keto flu', and constipation if fibre and fluids fall short. Long-term research on strict keto is still limited, and the diet can be hard to sustain socially.
Anyone with diabetes (especially on medication), kidney or liver conditions, or who is pregnant or breastfeeding should only attempt keto with guidance from a qualified medical practitioner. Medication doses can be affected when carbohydrate intake changes sharply.
This article is educational and general. Your situation has its own context — for symptoms that are severe, sudden, persistent or worrying, consult a qualified medical practitioner.
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