• The stricter you restrict carbs (or total calories), the quicker you will be in ketosis.
• Restricting your carb intake to 20g per day is a good heuristic (loose rule) for entering ketosis. It will generally get you into ketosis within a few days.
• Fasting gets you into ketosis very quickly.

• Lower insulin levels
• Increase insulin sensitivity
• Normalize body composition (% fat, % muscle)
• Normalize blood pressure
• Lower chronic inflammation
• Improve immune function
• Stabilize mood and mental function

Benefits

• Fat loss
• Decreases insulin levels
• Improves cardiovascular health
• Mood stabilization
• Improves cognitive function
• Increases metabolic flexibility

Short term side-effects

• The ‘keto flu’
• Fruity breath
• Weight loss
• Keto rash
• Frequent urination
• Short-term fatigue
• Elevated blood ketone levels
• Digestive issues

1. Epilepsy. Keto has been proven to be very beneficial and highly successful in treating epilepsy
2. Metabolic syndrome. Being in a state of nutritional ketosis helps to improve markers of metabolic disease.
3. Alzheimer’s disease. Ketone bodies themselves have been shown to be neuroprotective, which bodes well as a potential treatment option or intervention for improving neurodegenerative diseases.
4. Cancer. Keto is part of the larger umbrella of metabolic therapies that show promise.
5. Polycystic ovarian syndrome (PCOS). PCOS can be reversed if insulin levels are lowered. The ketogenic diet helps with weight loss and improving insulin sensitivity.
6. Lou Gehrig’s disease (ALS). Keto has been proven effective in protecting nerve cells and their ability to produce energy. It has the potential to improve symptoms associated with ALS.