The Keto Diet : What is it , benefits and limitations

What is a keto diet?

A keto diet is a diet that emphasizes a high intake of fats. The ratio of proteins, fats, and carbohydrates in a keto diet is as follows: 20-25% proteins, 70% fats, and only 5-10% carbohydrates, with a preference for non-starchy, gluten-free carbohydrates. This type of diet was proposed in the 1920s to combat type 2 diabetes and epilepsy.

There are several variations of the keto diet:

1) Standard, as described above;
2) Targeted, which involves an increased intake of carbohydrates and is often used by athletes;
3) High-protein (up to 35%), also a variant used in sports nutrition;
4) Cyclical: 5 days a week on a strict keto diet, and 2 days on a more relaxed diet.

The keto diet includes all types of animal fats: various kinds of meat, poultry, and fish, offal, lard, eggs, broths made from these products, bone broth; dairy products: butter and ghee, heavy cream and sour cream, mascarpone; all types of nuts and seeds, and any vegetable oils. Excluded are: sweet drinks (juices and sodas), any confectionery, products made from any flour, starchy vegetables, any fruits and dried fruits, grains, legumes (including soy), sausages, processed foods, industrially produced sauces and mayonnaise, low-fat dairy products, and processed cheeses.