These days, the keto diet is trending, and plenty of companies and restaurants are offering "keto-friendly" options.
If you're not familiar with it, the ketogenic diet (or keto for short) means cutting way back on carbs and swapping them for fats so your body starts using fat as energy instead.
Many people try the keto diet to lose weight and reduce the risk of certain health issues.
This guide explains what is keto diet, how it works, its benefits, possible downsides, and some tips to help you get started.
Whether you’re thinking about trying out keto or just curious about all the hype, this article has got you covered with everything you need to know.
What Is The Ketogenic Diet?
The ketogenic diet, or ‘keto’ diet, has become popular for significantly reducing carbohydrate intake.
The main idea is to replace carbs with fats so your body starts burning fat for energy.
There are different takes on this diet, but the classic one is the ‘standard keto diet.’
On the keto diet, you cut out most easy-to-digest carbs like sugar, soda, pastries, white bread, and even cold pressed juices.
By drastically reducing carbs and increasing fats, you push your body into a state called ketosis.
When you reach ketosis, your body becomes efficient at burning fat for energy.
Additionally, keto diets can help lower blood sugar and insulin levels.
How Does it Work?
When you eat carbohydrates, your body breaks them down into glucose, which is a main source of energy.
If you eat very few carbohydrates, your body runs out of its stored glucose.
In this case, the liver starts converting fatty acids into ketones, which can be used for energy.
This shift, known as ketosis, can lead to some pretty cool changes in your body:
- Your metabolism gets a boost.
- You stop feeling hungry all the time.
- You might build more muscle.
- Your blood pressure and risk of heart disease could improve.
Benefits of the Keto Diet
The Keto Diet is popular for a lot of reasons.
It helps with weight loss and has some perks for dealing with chronic diseases too.
Weight Loss
Many people try the keto diet to lose weight.
Studies show that the keto diet can help you lose weight better than low-fat diets.
It often reduces your hunger and increases fat burning.
When your body learns to use stored fat for energy, you may see a decrease in your body fat percentage.
Blood Sugar Control
The keto diet can help people with type 2 diabetes or insulin resistance.
By cutting down on carbs, blood sugar levels usually stabilize, which improves blood sugar control.
Increased Energy Levels
When the body starts using fat for energy, many people notice they have more steady energy throughout the day.
In contrast to the quick energy spikes and drops from eating carbohydrates, fat gives a slow and steady supply of energy.
Reduced Inflammation
Some studies suggest that the ketogenic diet can help reduce inflammation in the body.
Chronic inflammation is linked to health issues like heart disease, cancer, and autoimmune disorders.
The anti-inflammatory effects of the keto diet may come from lowering sugar and processed carbohydrates.
Potential Therapeutic Benefits
The keto diet is not just for weight loss; it has also been studied for its possible benefits in treating certain medical conditions:
- The keto diet was originally created to treat epilepsy and still works well for children with drug-resistant epilepsy.
- Early studies suggest that the keto diet may help improve thinking skills in people with Alzheimer's disease.
- Some researchers are looking into whether the keto diet can slow the growth of certain cancers by cutting off glucose from cancer cells.
- The ketogenic diet can also help improve important health factors such as body fat, good cholesterol levels, blood pressure, and blood sugar.
- It can also lower insulin levels, which may be important for managing polycystic ovary syndrome.
What Foods Should You Stay Away From on a Keto Diet?
It’s best to limit foods that are high in carbohydrates. This includes:
- All types of fruit, with the exception of small servings of berries like strawberries, so no experimenting with trendy cold-pressed juice recipes either.
- Snack foods such as chips, crackers, and pretzels.
- Sugary drinks like soda, fruit juice, and smoothies, along with treats such as cake, ice cream, and candy.
- Wheat-based products, as well as rice, pasta, and cereal.
- Alcoholic beverages, including beer, wine, liquor, and mixed drinks.
- Sugar-free candies, syrups, puddings, sweeteners, and desserts.
- Legumes like peas, kidney beans, lentils, and chickpeas.
- Starchy vegetables, including potatoes, sweet potatoes, carrots, and parsnips.
- Low-fat mayonnaise, salad dressings, and other condiments.
- Sauces like barbecue, honey mustard, teriyaki, and ketchup.
- Processed vegetable oils and mayonnaise.
What Foods Should You Eat on the Keto Diet?
For the majority of your meals, it's best to focus on incorporating the following foods:
- Red meats such as steak, ham, sausages, and bacon, along with chicken and turkey.
- Fish options like salmon, trout, tuna, and mackerel.
- A variety of green vegetables, along with tomatoes, onions, and peppers.
- Seasonings including salt, pepper, herbs, and spices.
- Whole eggs.
- Grass-fed butter and heavy cream.
- Nuts and seeds like almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds.
- Healthy oils such as olive oil, avocado oil, coconut oil, and ghee.
- Unprocessed cheeses, including cheddar, goat cheese, cream cheese, blue cheese, or mozzarella.
- Whole avocados or freshly prepared guacamole.
Is the Keto Diet Suitable for Everyone?
The ketogenic diet can be a great fit for some people, but it's not for everyone.
There are things to think about—like health issues, what you need nutrition-wise, your food preferences, and how you feel mentally—before deciding if the keto diet is the way to go for you.
Who Might Benefit from the Keto Diet?
The keto diet can be a helpful option for people with certain health conditions.
- For weight loss, the keto diet works by greatly reducing carbohydrate intake. This can lead to less hunger and fewer cravings, which helps many people eat fewer calories.
- For people with epilepsy who haven’t had success with standard treatments, the keto diet may be a good choice, as studies have found that the keto diet reduces the number of seizures they experience.
- The keto diet can also benefit people with Type 2 diabetes.
- Research suggests the keto diet might also help people with Alzheimer’s disease and autism.
Who Should Avoid the Keto Diet?
The ketogenic diet can be beneficial for some people, but it isn’t right for everyone:
If you have pancreatic disease, a high-fat diet can be hard to digest and may harm your health.
People with liver diseases, like fatty liver disease or cirrhosis, should avoid the keto diet because it may worsen their condition.
If you have kidney disease, the high-protein nature of the diet can add stress to your kidneys, which can be risky.
Pregnant and breastfeeding women need more nutrients, and a restrictive diet like keto might not provide what’s necessary for both mother and baby.
Those with a history of eating disorders, like anorexia or bulimia, may find the keto diet’s restrictions triggering.
The keto diet is not a detox. If you want to improve your detox system, consider enhancing your lifestyle with cold pressed juices, cleanses, better eating habits, and exercise.
If you have heart disease or high cholesterol, a high-fat diet can raise concerns about long-term health, especially if it includes unhealthy fats.
In Summary
The Keto Diet can be a great way to boost your health and offers many benefits, like lowering insulin levels, losing weight, and even helping with chronic issues like epilepsy and Alzheimer’s.
But once you dive into this diet, some foods are definitely off the table, and it's not for everyone.
Your personal health, nutritional needs, food preferences, and mental well-being all play a part in figuring out if the keto diet is right for you.