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If you are interested in losing body fat, building muscle or generally improving your health, we believe that following a ketogenic or paleo diet – a diet containing foods high in fat and protein and low in carbs – is one of the best ways to achieve this. I now effortlessly maintain this low body fat whilst packing on lean muscle with resistance training. There is a misconception that the body needs carbohydrates for energy. While it is true that carbs are easier to turn into energy than fats and proteins, the body can still use these latter two food groups for energy. A ketogenic diet, often referred to as a keto diet, is a high-fat, low-carb diet that includes an adequate amount of protein. The ultimate aim is to get calories from fat and protein rather than from carbs. It works by minimising the amount of sugar and carbs you consume, so that the body starts to get its energy from breaking down fats instead.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. These provide a new fuel source for your cells and cause most of the unique health benefits of this diet 1, 2, 3. On a ketogenic diet, your body undergoes many biological adaptations, including a reduction in insulin levels and increased fat breakdown. When this happens, your liver starts producing high numbers of ketones to supply energy for your brain. People often report bad breath once they reach full ketosis. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath 4. While this breath may be less than ideal for your social life, it can be a positive sign for your diet.