Sweetened beverages: soda, juice, sweetened teas, and sports drinks.Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar.Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls.When possible, it’s best to avoid or limit foods rich in carbs while following a keto diet. Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices.Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers.
In order to reach and remain in a state of ketosis, carbs must be restricted. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Switching to a ketogenic diet may seem overwhelming, but it doesn’t have to be difficult. Carbs are typically restricted to 20–50 grams per day, replaced mostly with fat and moderate amounts of protein.Įven though research shows the keto diet may be effective at promoting weight loss, other weight loss diets may be just as effective. The ketogenic diet relies on a very low carb routine. Research shows that ketogenic diets are effective at promoting weight loss - though they may be no more effective than other weight-loss diets ( 9). Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight ( 9). While in ketosis, your body uses ketones - molecules produced in the liver from fats when glucose is limited - as an alternate fuel source. This carb reduction forces your body to rely on fats for its main energy source instead of glucose - a process known as ketosis. Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist ( 7).įats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein. If you’ve been thinking about trying the keto diet and have gotten the thumbs up from your doctor, use this article to learn more about what to eat and what to limit while following a keto diet. This can raise LDL (“bad”) cholesterol in some individuals, which may increase the risk of cardiovascular disease and cardiovascular events like heart attack and stroke ( 5, 6).įor this reason, the keto diet may not be a good option for everyone.Īdditionally, the keto diet is not recommended for people who are pregnant or nursing, or those who have kidney disease, liver disease, respiratory failure, cardiac arrhythmia, or type 1 diabetes ( 7, 8). While the keto diet does seem to have some benefits, it is typically high in saturated fat. The keto diet may also have neuroprotective effects and help improve cognitive function in people with Alzheimer’s disease, though more research is needed ( 3, 4). Some research suggests that adopting this low carb, high fat diet may promote fat loss and improve glycemic control in people with type 2 diabetes ( 1, 2). The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health.
If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear about the ketogenic, or keto, diet.
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