The ketogenic (keto) diet is very popular in health and fitness communities, and is proven to be effective for weight loss in more than 20 scientific studies. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source This high-fat, low-carb diet causes you to go into ketosis, where your body starts torching fat for energy. [2] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Some studies even show that a keto diet can help treat Alzeheimer’s, epilepsy, and Parkinson’s! [3] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Interested in trying this diet out for yourself? We’ve put together plenty of helpful tidbits and suggestions to help you get started.
Steps
Expert Q&A
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QuestionWhat are the benefits of pursuing a ketogenic diet?Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.When you're eating a ketogenic diet, your body burns more energy from fat as opposed to glucose, which is sugar from fruits, starchy vegetables, and grains. Instead, you eat a lot of healthy fats such as avocados, olive oil, and almonds, which will help create ketones in your body. Those ketones will help you burn energy, calories, and weight.
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Tips
- The keto diet could be a good option if you suffer from epilepsy. [21] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to sourceThanks
- You can try a keto diet if you’re a vegetarian or vegan. Vegan meats like tofu and tempeh can supply you with protein as necessary.Thanks
Warnings
- Keto can put you in danger of DKA if you have diabetes. DKA, or diabetic ketoacidosis, can lead to unconsciousness or death when too many ketones build up in the blood of a diabetic. It can be caused by low blood sugar or not enough insulin. [22] X Trustworthy Source American Diabetes Association Health-based nonprofit focused on preventing and researching diabetes Go to sourceThanks
- Kidney disease patients are more likely to require dialysis on keto. Because there are more ketones in their blood, their renal system has more to process. [23] X Research sourceThanks
- A keto diet may decrease the performance of trained endurance athletes. However, moderate to vigorous intensity exercise doesn’t seem to be impacted. [24] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to sourceThanks
- The high fat content of keto could increase your risk of cardiovascular disease. Your blood will have an increased concentration of fats after just 6-8 weeks. [25] X Research sourceThanks
References
- ↑ https://pubmed.ncbi.nlm.nih.gov/17332207/
- ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
- ↑ https://www.shape.com/healthy-eating/diet-tips/common-keto-diet-mistakes-misinterpretations
- ↑ https://www.canr.msu.edu/news/low_carb_fruits_15_grams_or_less_per_serving
- ↑ https://www.shape.com/healthy-eating/diet-tips/healthy-high-fat-keto-foods-list
- ↑ https://www.dietdoctor.com/low-carb/how-to-eat-more-fat
- ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
- ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
- ↑ http://paleoleap.com/paleo-guide-to-ketosis/
- ↑ https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- ↑ https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- ↑ https://www.health.com/weight-loss/keto-diet-types
- ↑ https://www.health.com/weight-loss/keto-diet-types
- ↑ https://perfectketo.com/keto-diet-types/
- ↑ http://paleoleap.com/paleo-guide-to-ketosis/
- ↑ https://www.insider.com/how-to-tell-if-youre-in-ketosis-symptoms-and-tools-2019-6
- ↑ https://pubmed.ncbi.nlm.nih.gov/28599043/
- ↑ http://paleoleap.com/paleo-guide-to-ketosis/
- ↑ https://www.diabetes.co.uk/in-depth/nutritional-ketosis-vs-dka/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361831/
- ↑ https://www.diabetes.org/diabetes/complications/dka-ketoacidosis-ketones
- ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6863116/
- ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet
About this article
When you’re on a ketogenic diet, focus on eating plenty of healthy fats. About 70 to 80% of your calories should come from fat, so stock up on foods like eggs, avocados, fatty fish, nuts, and full-fat Greek yogurt. You’ll also need a lot of protein when you go keto, so choose meats such as salmon, dark meat chicken, beef, or pork. It’s okay to eat a small amount of vegetables and fruit, but stick to low carb options such as cucumber, avocado, lettuce, broccoli, or berries. Since it can be hard to get all the nutrients you need on a keto diet, talk to your doctor about taking supplements, such as vitamin D. For more expert advice, like how to gradually transition to a keto diet by going low-carb first, keep reading!
