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Carbohydrates need to be spread throughout the day and not all consumed at one time. The chart above indicates that the keto diet requires eating macronutrients at a ratio of 60% fat, 30-35% protein and 5-10% carbs.

By limiting the amount of carbohydrates and protein metabolized, energy is instead derived from fat within the body or consumed in the diet. As glucose levels decrease, fat-derived ketone bodies begin to take over as the body's main energy source, a metabolic state known as ketosis.

To put this into perspective, a banana contains about 20g and a plain bagel 44g. Protein is also usually kept to a moderate amount, as it can encourage the production of glucose and interrupt ketosis. “Most people calling their diet ‘keto’ are simply following a low or very low-carbohydrate diet”, she continues.

Even after you have finished with doing keto, there is no point going back to your previous – presumably unhealthy – diet. Try keeping at least some of the healthy aspects of your keto diet, like the increased fruit/veg/nut intake, post-keto, too. The tricky part is, for an average person, carbs tend to form the majority of their energy intake and switching from a high-carb diet to a high-fat diet will require some willpower. The low-carb, high-fat plan promises quick weight loss, but health experts worry about these side effects and complications.

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