A ketogenic diet – or keto diet – is a low-carb, high-fat diet. It can be effective for weight
loss and certain health conditions, something that’s been demonstrated in many studies.
A keto diet is especially useful for losing excess body fat without hunger, and for improving type 2 diabetes or metabolic syndrome.
On a keto diet, you cut way back on carbohydrates, also known as carbs, in order to burn fat for fuel.
In this beginner’s guide, you’ll learn all you need to know about ketogenic diets, including how to get started to achieve the best results safely and effectively.
A keto diet is one that limits carbs and has many potential health benefits.
When you eat far fewer carbs, your body begins to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.
Eating a keto diet lowers insulin levels, often dramatically, which can help you access your body fat stores for energy.
Many studies show significant weight loss on keto, without having to count calories.
Keto diets may have other positive health effects, such as reducing blood sugar levels.
What to eat on a keto diet?
Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs per 100 grams (3.5 ounces) of food.
To remain in ketosis, foods with lower counts are generally better:
What’s the most important thing to do to reach ketosis? Avoid eating too many carbs. You’ll likely need to stay under 50 grams of net carbs (total carbs minus fiber) per day, ideally below 20 grams.
The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.
Counting carbs can be helpful at first. But if you stick to our recommended foods and recipes you can stay keto even without counting.
Planning keto
With the right strategy, creating keto meals is easy.
One way is to start by picking a protein source, such as meat, fish, seafood, eggs, or tofu. Then, to complete your meal, choose two low-carb vegetables and add a healthy source of fat.
What to drink
What can you drink on a ketogenic diet? Water is the perfect drink, and coffee or tea are fine too. Ideally, use no sweeteners, especially sugar.
A splash of milk or cream in your coffee or tea is OK, but beware that the carbs can add up if you drink multiple cups in a day (and definitely
avoid caffe lattes!). The occasional glass of wine is fine,
too — but steer clear of sweet alcoholic drinks.
Try to avoid
Here’s what you should avoid on a keto diet – foods containing a lot of carbs, both the sugary and the starchy kind.
Foods to stay away from include:
Bread, tortillas, muffins, bagels, pancakes
Pasta and rice
Cereal
Cakes, cookies, and other baked goods
Sugar and anything made with sugar
Most fruits and fruit juice
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