The ketogenic diet (Keto) is an eating approach characterized by very low carbohydrate intake, high fat intake, and adequate protein intake.
Its goal is to bring the body into a metabolic state called ketosis, in which it relies more heavily on fat and ketone bodies for energy.
On a ketogenic diet, carbohydrate intake is typically limited to around 20–50 grams per day, depending on the individual and their nutrition plan.
The diet mainly includes foods such as:
Meat, fish, eggs, and cheese.
Olive oil, nuts, seeds, and avocado.
Low-carbohydrate vegetables.
Foods such as bread, pasta, rice, potatoes, most fruits, legumes, and sweets are significantly restricted.
Yes, the ketogenic diet can support weight loss, particularly when it helps reduce overall calorie intake.
During the first few weeks, weight may decrease more rapidly, partly due to water loss associated with reduced glycogen stores.
Scientific evidence suggests that the ketogenic diet can be effective for weight loss, but it doesn't consistently provide greater long-term benefits compared with other dietary approaches when calorie intake and adherence are similar.
Its effectiveness therefore depends on overall calorie intake, diet quality, and how sustainable it is over time.
The ketogenic diet may help improve certain metabolic markers, such as triglyceride levels and blood glucose control, particularly in people with excess weight or type 2 diabetes.
However, its effects vary from person to person. In some individuals, LDL cholesterol may increase significantly, especially when the diet contains large amounts of saturated fat.
Fat quality and overall dietary composition remain important for long-term cardiovascular and metabolic health.
balantia offers the ketogenic diet as one of its personalized nutrition plan options.
You can select “Keto” when creating your plan or change your dietary preference in the app's “Goals” section.
balantia adjusts your daily targets based on your selected nutrition plan while maintaining the specified carbohydrate limit.
By logging your meals, you can track your carbohydrate, protein, fat, and other nutrient intake to see how closely you're meeting your daily targets.
Through “Nutrition Analytics”, you can also review your nutrient intake over 1, 7, 15, 30, or 60 days, giving you a more complete picture of your diet.
The ketogenic diet may suit some people, but it requires careful planning to ensure adequate intake of fiber, vitamins, and minerals.
Severely restricting carbohydrates may make everyday eating more challenging or affect performance during certain types of exercise.
Extra caution is needed during pregnancy and breastfeeding, for people with a history of eating disorders, and for those with certain medical conditions. People with diabetes who take medication should seek medical guidance before starting a ketogenic diet.
The ketogenic diet can be an effective option for some people, particularly when it's carefully planned with an emphasis on food quality.
However, you don't need to be in ketosis to lose body fat. What matters most is choosing an eating approach that meets your nutritional needs, fits your daily routine, and is sustainable in the long term.
