The Ketogenic Diet: What It Really Is and Why It’s So Talked About

In recent years, the ketogenic diet has become increasingly popular. Originally adopted mainly in sports and clinical settings, it now involves a much broader audience. But what is it really about? Is it just a fad or an effective approach? And above all: is it suitable for everyone?

The real novelty of this diet does not lie so much in the concept as in the name. The term “ketogenic” derives from the Greek ketos (ketone) and refers to a diet that promotes the production of ketone bodies, molecules used by the body as an alternative energy source to glucose.

In practical terms, the ketogenic diet is a dietary regimen with a strong reduction of carbohydrates, where sugars and starches are drastically limited in favor of fats and, in a controlled manner, proteins.

What Happens to the Body When Carbohydrates Are Reduced

The drastic reduction of carbohydrates triggers two main physiological processes:

  1. Production of ketone bodies: in the absence of sufficient glucose, the body starts producing ketones in the liver, releasing them into the bloodstream as an alternative energy source.
  2. Use of fat reserves: the body is forced to draw on fat stores, leading to a progressive reduction in fat mass.

For this reason, the ketogenic diet is often considered not so much a maintenance diet but a weight-loss diet, characterized by restrictions and very strict meal planning.

It’s Not Just What You Eat, But How You Live

In the ketogenic diet, carbohydrates are not completely eliminated but measured and strategically distributed, generally concentrated at specific times of the day.

This pattern has long been used in sports, for example in bodybuilding, and is now adopted by those who want to reduce body fat and improve body composition.

A central aspect is the daily routine. The ketogenic diet requires consistency, planning, and strong discipline: exceptions must remain exceptions, as even small frequent indulgences can interrupt the state of ketosis.

Before embarking on this path, it is therefore legitimate to ask: is this really the right choice for me?

Ketogenic Diet and Physical Activity

The combination with movement and regular physical activity is strongly recommended. In the absence of exercise, benefits on metabolism and body composition tend to manifest more slowly.

Physical activity also helps preserve muscle mass, a crucial factor for metabolism and overall well-being.

Supplements and the Ketogenic Diet: What You Really Need to Know

The market offers many supplements that promise rapid weight loss results thanks to “ketogenic” ingredients. However, it is important to be clear: there is no solid scientific evidence demonstrating a direct weight-loss effect of exogenous ketones.

There are, however, more established insights about certain nutrients and phytochemicals that can be useful in the context of a low-calorie, low-carbohydrate diet, as they are involved in energy metabolism and managing fatigue.

Which Supplements Can Provide Support

  • Minerals (magnesium, potassium), useful in case of increased electrolyte loss
  • B vitamins, involved in normal energy metabolism
  • Choline, which contributes to normal lipid metabolism (EFSA claim)
  • Selected phytonutrients, found in specific formulations relevant in the context of metabolism and an active lifestyle

Supplements do not replace a balanced diet or an active lifestyle but can represent a targeted nutritional support if used appropriately.