Nutrition
What You Eat: 70–80% calories from fat, 15–20% from protein, and 5–10% (usually under $20\text{--}50\text{g}$) from carbohydrates. Staples include eggs, fatty cuts of meat, avocados, butter, nuts, seeds, and leafy non-starchy vegetables.
The Pros: Highly effective for appetite suppression, rapid early water-weight loss, and significant improvements in blood sugar/triglycerides for individuals with insulin resistance or type 2 diabetes.
The Drawbacks: Steep adaptation phase ("keto flu"), strict adherence needed to stay in ketosis, potential increases in LDL cholesterol for some, and lower initial high-intensity explosive energy (due to depleted glycogen stores).
Best For: Individuals seeking blood sugar regulation, sedentary weight loss, or reduced daily hunger levels.