If you’re considering the ketogenic diet, also known as keto, this guide will answer your most pressing questions. Keto, which gets its name from the term ketosis, refers to a very low-carb, high-fat diet that encourages your body to burn fat rather than carbohydrates for energy, according to the Mayo Clinic. In fact, keto diets are so effective at burning fat that people who follow them frequently do not feel hungry and can eat fewer calories without feeling deprived.
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What Is the Keto Diet?
The keto diet is a low-carbohydrate, moderate-protein and high-fat eating pattern. That means, you’ll be eating more fat and protein than carbohydrates. The diet was originally developed in 1920s as a treatment for epilepsy in children that had not responded well to traditional treatments. It later gained popularity with athletes wanting quick recovery after workouts.
Benefits of the Keto Diet
The keto diet may seem extreme, but it can actually help reverse many health conditions that often lead to weight gain. Here are some of keto’s most notable benefits.
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Eating on a Ketogenic Diet
A keto diet is a very low-carb, high-fat diet that includes moderate protein. While it can be effective for weight loss, it comes with certain risks and side effects you should know about before getting started. Learn what you need to know about keto diets from registered dietitian Andy Yurechko in his guide Everything You Need to Know About a Ketogenic Diet .
Tips for Starting the Keto Diet
The keto diet is a low-carb, high-fat eating plan that forces your body into a metabolic state called ketosis. While there are some side effects to starting such a restrictive diet, most people will experience few if any symptoms and be able to stick with it for long periods of time. If you’re thinking about starting keto, here are some tips to keep in mind before you get started.
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What Foods Are Allowed on the Keto Diet?
The keto diet is fairly straightforward and easy-to-follow. Here’s what you can eat: meat, fish, poultry, eggs, healthy fats (including avocados and coconut oil), nuts and seeds, low-carb fruits and vegetables (such as broccoli). By avoiding starchy foods like breads, pasta and grains you can also limit your carb intake from those sources.
What Foods Shouldn’t I Eat on the Keto Diet?
Because of its high fat content, your diet should consist mostly of healthy fats. Nuts and seeds make great snacks, or you can add them to salads and main dishes. Make sure most of your meals are comprised of fat sources. Don’t go overboard on polyunsaturated fats like soybean, corn, or sunflower oil.
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Carbohydrate Counting vs. Fasting vs. Keto-Flu
A Guide for Carbohydrate-Restricted Diets The keto diet is often categorized as a high-fat, low-carbohydrate diet, but it’s not that simple. There are variations of keto diets and other keto diets (read more about those below). The purpose of all keto diets is to achieve a state of ketosis—which simply means your body burns fat instead of carbs as its primary fuel source.
How Does Intermittent Fasting Work with the Keto Diet?
Intermittent fasting is an eating pattern where you cycle between periods of fasting and eating. It's a highly effective way to boost fat loss, and it involves cycling between a 24-hour fast (eating nothing) and an 18-hour daily eating window. Here's everything you need to know about it!
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Can Alcohol Be Consumed While Following a Keto Diet?
A question we receive from potential new clients or anyone interested in following a keto diet is whether or not they can consume alcohol while on it. The reason for confusion is that a keto diet requires you to drastically reduce carbohydrate intake and essentially trick your body into using fat as its primary source of fuel.
Why Eat Low Carb Diets Like Keto? (And Vice Versa)
When you eat a low-carb diet, your body becomes more sensitive to insulin, thus lowering blood sugar levels. For many people with diabetes, that’s a good thing—blood sugar levels stay more consistent and they are less likely to experience sharp drops and rises when it comes time for their next meal. Consuming less sugar is also beneficial for people who have prediabetes; if their condition is not properly managed, it can lead to type 2 diabetes in some individuals.
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How do you eat low carb while traveling, dining out, or attending parties where there will be alcohol and sweets available?
There’s no reason you can’t enjoy your time with friends and family when you’re following a keto diet. If alcohol is involved, stick to clear liquors like vodka or gin, as well as non-alcoholic drinks like water, sparkling water with lime, or club soda with a splash of juice. When it comes to desserts and sweets, there are plenty of keto friendly options. In fact, here are some low carb dessert recipes that may be helpful.