A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest.
This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2).
I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low.
The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis.