27 August 2025
In recent years, different eating approaches have sparked a lot of questions and discussions. One of the most popular among them is the ketogenic diet. But what is it really, how does it work, and is it the right choice for you? Let’s break it down.
The ketogenic diet dates back to the 1920s. In 1923, Dr. Russell Wilder first introduced the concept of ketosis, inspired by earlier observations from endocrinologist Rollin Woodyatt in 1921. He noted the role of ketone bodies—acetone, β-hydroxybutyrate, and acetoacetate—produced by the liver during fasting or when following a diet high in fat and very low in carbohydrates.
Originally, the keto diet was developed as a treatment for epilepsy. By reducing carbohydrate intake and shifting the body’s primary energy source from glucose to fat, doctors discovered it could mimic the effects of fasting and help manage seizures.
Today, keto is widely used not only for medical reasons but also as a weight-loss and performance-oriented eating plan.
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan designed to shift the body into a metabolic state called ketosis. In ketosis, your body uses fat (and ketones produced from fat) as its primary fuel source instead of carbohydrates.
Carbohydrates: Usually limited to 20–30 g per day. This means cutting out sugar, bread, pasta, rice, potatoes, and most fruits.
Fats: Make up 70–75% of daily calorie intake, preferably from healthy sources like avocado, olive oil, nuts, seeds, dairy, and fatty cuts of meat.
Proteins: Around 20–25% of daily intake—enough to support muscle maintenance, but not so high that excess protein is converted into glucose.
Weight loss: Many people see rapid results, especially in the first few weeks.
Improved focus and energy: Stable blood sugar levels can enhance concentration.
Appetite control: High-fat and protein-rich foods keep you full for longer.
Potential health benefits: Keto may support individuals with epilepsy, insulin resistance, or type 2 diabetes—but only under medical supervision.
Transitioning into ketosis isn’t always smooth. As your body learns to rely on fat and ketones instead of glucose, you may experience temporary discomfort known as the “keto flu.”
Common symptoms include headaches, fatigue, and nausea—caused by sudden drops in blood sugar and electrolyte imbalances.
You can minimize these effects by:
Drinking plenty of water
Supplementing with electrolytes (especially magnesium)
Eating more leafy vegetables and adding quality salt to meals
It’s often said that the brain needs carbohydrates to function—but that’s not entirely true. The body has two key processes that adapt to carb restriction:
Ketogenesis: The production of ketones from fat, which become the brain’s primary energy source.
Gluconeogenesis: The creation of glucose from non-carbohydrate sources, ensuring the body still has small amounts of glucose when needed.
In fact, research shows that about 75% of the brain’s energy needs can be met by ketones, while the rest is covered through gluconeogenesis. So, despite cutting carbs, your brain still gets the fuel it needs.
The short answer: Yes, with the right approach.
Keto adaptation takes a few weeks, during which your body learns to efficiently use fat for energy. Once adapted, many people report:
Improved endurance
More stable energy levels
Faster recovery
For strength training, it’s especially important to monitor calorie intake and ensure you’re getting enough protein and electrolytes. Some athletes use a strategy called “targeted keto”—adding small amounts of carbs around workouts for an extra energy boost.
Ultimately, keto and fitness can absolutely go hand in hand, as long as you listen to your body and tailor your approach to your goals.
The ketogenic diet can be an effective tool for improving body composition and overall health, but it’s not a one-size-fits-all solution. Everyone’s body responds differently, and long-term success depends on making informed choices.
👉 Always consult with a healthcare professional before starting a new diet—especially one as restrictive as keto.
When done correctly, keto can be a powerful way to fuel both your mind and your workouts.