The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online.
A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day.
Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
Using this article as a guide to get started on the keto diet can set you up for success and make transitioning to a high fat, low carb diet a breeze.
Because the keto diet may not be advisable for certain individuals with high cholesterol or who are living with heart disease, be sure to consult a registered dietitian, physician, or other qualified healthcare professional before starting the keto diet to ensure it is safe for you.
Different types of ketogenic diets
There are several versions of the ketogenic diet, including:
Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9).
Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
What is ketosis?
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.
It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6).
Ketogenic diets can help you lose weight
A ketogenic diet is an effective way to lose weight and lower risk factors for disease (1, 2, 3, 4, 5).
In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet (13, 14, 15).
What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).
One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet (13).
What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels (13).
Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet (17).
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role (18, 19).