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dietdoctor.com

https://www.dietdoctor.com/low-carb/keto

1. What is a keto diet? 1. What is a keto diet? 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, and naturally reduces calorie intake, which can help you access your body fat stores for energy.3 Many studies show significant weight loss on keto, without having to count calories.4 Keto diets may have other positive health effects, such as reducing blood sugar levels. In ketosis, your liver uses fat (from your body and diet) to create ketones that your brain can use for energy. Fat also fuels your muscles. Eating a keto diet lowers insulin levels, often dramatically, which can help you access your body fat stores for energy.5 Many studies show significant weight loss on keto, without having to count calories.6 Keto diets may have other positive health effects, such as reducing blood sugar levels. Learn more about .summary-wrapper{margin:30px 0;padding:26px 30px;border-left:4px solid #0e3478}.summary-wrapper .title{color:#0e3478;margin-top:0;font-size:1.2em}.summary-wrapper p:last-child{margin-bottom:0}.summary-wrapper.is-style-gold{border-left-color:#e1c058}.summary-wrapper.is-style-gold .title{color:#e1c058}.summary-wrapper.is-style-green{border-left-color:#06b05b}.summary-wrapper.is-style-green .title{color:#06b05b}.summary-wrapper.is-style-pink{border-left-color:#e73568}.summary-wrapper.is-style-pink .title{color:#e73568}.summary-wrapper.is-style-pink-faint{border-left-color:#f086a4}.summary-wrapper.is-style-pink-faint .title{color:#f086a4}.summary-wrapper.is-style-grey{border-left-color:silver}.summary-wrapper.is-style-grey .title{color:silver}.summary-wrapper.is-style-black{border-left-color:#2a2a2a}.summary-wrapper.is-style-black .title{color:#2a2a2a}.summary-wrapper.is-style-red{border-left-color:#e9530e}.summary-wrapper.is-style-red .title{color:#e9530e} /*# sourceMappingURL=summary.min.css.map */ SummaryThe keto diet is a low-carb, high-fat diet. It can help the body burn more fat, reduce hunger, and reduce blood sugar levels. In this guide, you’ll learn how to eat a keto diet. Our visual guides, recipes, meal plans, and simple are everything you need to succeed on keto. The keto video course You can quickly learn more about the keto diet in this video course. Start now .kd-section-marked{position:relative;z-index:1;background-color:#f2f2f2;margin:2em 0;padding-top:1px}.kd-section-marked:first-child{margin-top:0}.kd-section-marked-inner{position:relative;z-index:5;background-color:#f2f2f2}.kd-section-marked .kd-section-marked-inner img{margin-top:0;margin-bottom:0;padding-top:0;padding-bottom:0}.kd-section-marker{position:absolute;top:0;width:100%;width:calc(100vw);height:100%;margin-left:0;margin-left:calc(50% - 50vw);z-index:0;background-color:#f2f2f2}.one-col .kd-text-section-left .kd-section-marker{margin-left:calc(600px - 50vw)} /*# sourceMappingURL=kd-section-marked.min.css.map */ Precautions before starting a keto diet There are about a keto diet, but for most people, it appears to be very safe. However, two groups often require medical supervision: Do you take medication for high blood pressure? Do you take medication for diabetes, such as insulin? Some people should avoid keto altogether: Do you breastfeed? For more details about the pros and cons in different situations, check out our full guide: Disclaimer: While the ketogenic diet has many proven benefits, it’s still controversial. The main potential danger regards medications, e.g. for diabetes, where doses may need to be adapted (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. This guide is written for adults with health issues, including obesity, that could benefit from a ketogenic diet. Related content2. What to eat on a keto diet? 2. What to eat on a keto diet? Here are typical foods to enjoy on a ketogenic diet. The numbers are 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 (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. Carbs list Red meat, such as beef, pork and lamb: 0 grams Poultry, such as chicken and turkey: 0 grams Fish of all types, including salmon, tuna, sole, trout, and halibut: 0 grams Natural fats, such as butter and olive oil: 0 grams Cheese: 1 gram Eggs: 1 gram Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant: 1 to 5 grams Visual guides For more on specific topics – like what fruits or nuts to eat on a ketogenic diet – check out our popular visual guides: 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. Carb counts per glass or cup of beverage Water: 0 grams Coffee and tea: 0 grams Dry red or white wine: 2 grams per 5 ounces/150 ml Check out our full guides to and . 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 juice7 Also, avoid or limit highly processed foods and instead fill your diet with our recommended keto-friendly food options. SummaryBase your keto meals on meat, poultry, fish, eggs and other protein-rich foods. Include lots of leafy greens, non-starchy veggies, and salads. Use fats like olive oil for flavor and to fill in calories, if needed. Avoid sugary and starchy foods. Drink water, tea, or coffee. DD+ MEMBERSHIP Related content Protein Eat enough protein to meet your needs. Most people need at least 70 grams per day, or 20 to 35% of calories from protein. Fat Include enough fat to add flavor. There’s no reason to add lots of fat unless you need extra calories. Plus, many whole foods like eggs and meat contain plenty of fat. On a keto diet, about 60 to 75% of your calories come from fat. Related content Keto diet recipes We have . Here are the most popular ones: .preview-list.carousel{display:none} /*# sourceMappingURL=preview-carousel.min.css.map */    3. Keto results — how can it benefit you? 3. Keto results — how can it benefit you? If you are wondering what kind of results you can expect from a keto diet, the answer depends on how strict you are, along with a number of other factors. Evidence shows that keto diets help with weight loss, blood sugar control, and .8 But outcomes from even the most well-run study are still an average of what each participant experienced. That means that your experience with keto will be unique. Your weight loss and health improvements may be sudden and dramatic or they may be slow but steady. What you can expect from keto, almost without exception, is to eat foods you enjoy, without hunger or calorie-counting. If your diet is easy, enjoyable, and provides adequate essential nutrition, you’ll more likely be able to follow it long term to lose weight, improve your health, and maintain these benefits. What benefits might you experience by switching to a keto diet? Quite a few, possibly. How Melissa lost 100 pounds with a keto diet, and kept it off for 15 years  Weight loss without hunger Science shows keto and low-carb diets are often effective for losing weight.9 In fact, show that, when compared to other diets, low-carb and keto diets lead to greater weight loss. Why do keto diets work so well for losing weight? As discussed earlier, being in ketosis lowers insulin levels, which can help you access your body fat stores more easily.10 Another reason may be that keto diets help people naturally eat less, as a result of feeling more satisfied. 11 It’s possible that following a low-carb diet might help you burn more calories — although this hasn’t been widely studied.12 Also, very low-carb diets may potentially have a weight loss edge over diets with more modest carb reduction.13 More than have shared their stories of losing weight — and achieving other health improvements — by following a keto lifestyle. Check out our full guides to learn more about keto and weight loss: Control or reverse type 2 diabetes14 Keto and low-carb diets can provide powerful blood sugar control for people with type 2 diabetes.15 Why? Because carbohydrates raise blood sugar much more than either protein or fat.16 To lower blood sugar — and potentially reverse type 2 diabetes — eat fewer carbs. It can be that simple. In an encouraging move in the right direction, the American Diabetes Association recently acknowledged this.17 In fact, keto and low-carb diets can reduce blood sugar so much that insulin and other diabetes medications often need to be reduced — or, in some cases, discontinued altogether.18 You can read more than about people who improved or reversed their type 2 diabetes with keto. Also, check out our complete guide to reversing . How Annette reversed her pre-diabetes and high blood pressure  Improve metabolic health & blood pressure Ketogenic diets may play a strong role in improving several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels.1920 In studies, when people with metabolic syndrome — also known as insulin resistance syndrome — follow a keto diet, they typically lose weight and many of their health markers improve — often significantly.21 Learn more about insulin resistance in our guides: Control type 1 diabetes People with type 1 diabetes need to take insulin injections no matter what type of diet they eat. However, low-carb diets often improve blood sugar control and reduce the risk of hypoglycemia (dangerously low-blood sugar).22 Plus, a keto or very low-carb approach (less than 30 grams per day) will require the least amount of insulin and increase the likelihood of remaining within a healthy blood sugar range throughout the day and night. Improve fatty liver disease In non-alcoholic fatty liver disease (NAFLD), too much fat is stored in the liver. Recent research suggests a keto or low-carb diet may help reduce or even reverse NAFLD. What causes NAFLD? Excess fat can build up in the liver for a number of reasons, including eating more calories than needed.23 Consuming a lot of refined carbs or sugar can be especially problematic.24 And although the exact mechanism isn’t completely understood, insulin resistance and high insulin levels are known to drive excessive storage of liver fat. 25 Fortunately, eating a low-carb or keto diet may help reduce liver fat, improve insulin resistance, and potentially even reverse NAFLD.26 Learn more in our complete guide, How Johanna lost 22 pounds and greatly reduced her PCOS symptoms.  Other potential benefits Although there’s less high-quality research about the benefits of a keto diet for other conditions, emerging evidence suggests that it might be helpful for some people — and for many, it’s certainly worth trying. Epilepsy Physical endurance SummaryA keto diet has been shown to provide several benefits, such as weight loss, reversal of type 2 diabetes, and improved metabolic health. DD+ MEMBERSHIP with a FREE 30-day trial!What's your main health goal?4. Potential risks of a keto diet 4. Potential risks of a keto diet Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm.27 It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.28 However, these side effects are rare and we suspect they may vary with the variety of foods eaten. In some cases, elevations in LDL-cholesterol and LDL-particle number have occurred in people who eat keto or low-carb diets with less fat and more protein than the classic ketogenic diet.29 However, individuals with diabetes or insulin resistance often respond to low-carb eating with improved lipid markers overall, as discussed earlier. If your LDL increases after starting a keto or low-carb diet, please read our guides on , , and5. How to get into ketosis 5. How to get into ketosis Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose (sugar) as its main fuel source. How can you get into ketosis quickly and stay there? Here are three things to know: Eat less than 20 grams of net carbs per day. Cutting way back on carbs can help you get into ketosis rapidly, often within a few days. Avoid eating too often. If you’re not hungry, don’t eat. or even just eliminating snacks can help you get into ketosis faster. Measure ketones. Testing for ketones in your blood, breath, or urine can confirm that you are indeed in ketosis. Each of these methods comes with pros and cons. For a detailed comparison, see our full guide to6. Common mistakes 6. Common mistakes The “perfect” approach to keto will likely differ from person to person. But to help you get ahead of the game, here are some common mistakes to avoid to achieve keto success. Going overboard with fat Have you heard that fat is a free food on a keto diet, or that if you want to lose fat, you should eat more fat? The truth is that eating too much fat prevents your body from using its stored fat for energy. So, go easy on fat if you’re trying to lose weight. Eating too many nuts and dairy products Most nuts and some dairy products (cheese and Greek yogurt) are keto-friendly. However, their carbs and calories can add up fast if you eat too much — and these tasty foods are easy to overdo. For best results, keep portion sizes small. Fear of too much protein Are you concerned that eating a lot of meat, eggs, and other high-protein foods will lead to gluconeogenesis (literally “making new glucose”) and raise your blood sugar? You don’t need to be. Studies in people with type 2 diabetes suggest that protein usually has little to no effect on blood sugar levels.30 Chasing higher ketone levels Being in nutritional ketosis means that your blood ketone levels are between 0.5 and 3.0 mmol/L. However, higher levels don’t appear to be any better than lower levels for weight loss. In fact, you don’t necessarily need to be in ketosis to lose weight.7. Intermittent fasting & keto 7. Intermittent fasting & keto Some people on a keto diet choose to also practice intermittent fasting to speed up weight loss or when trying to reverse type 2 diabetes. Intermittent fasting involves cycling between periods of fasting and eating. When eating a keto diet, many people feel hungry less often. And since we advise eating only when you are hungry, this means that you might naturally begin to eat fewer meals a day — or you may deliberately plan fewer meals to match your reduced appetite. For some people, this could mean eating two meals a day (often skipping breakfast). For others, this could mean eating once a day, which is often referred to as OMAD, meaning “one meal a day.” Want to learn more about the potential benefits of intermittent fasting — or need information on how to get started? Read our . The keto flu, other keto side effects, and how to cure them.  Do you need electrolyte supplementation on a keto diet?  Did you like this article?YesNoWe appreciate your helpful feedback! Did you like this article?YesNoWe appreciate your helpful feedback!8. The keto flu & side effects 8. The keto flu & side effects Once you’ve been on a keto diet for a few weeks or more, you will likely feel great and have lots of energy. However, the first few days to weeks can be tough, as your body switches from burning mostly glucose to burning mostly fat for fuel. Keto flu When your body makes this shift, you may experience what’s commonly known as the “keto flu.” It happens as a result of changes to your body’s balance of fluid and minerals when you begin eating very few carbs. Symptoms of keto flu include: Fatigue Headache Irritability Lack of motivation Difficulty focusing (“brain fog”) Dizziness Muscle cramps Less energy for intense exercise Fortunately, you can minimize these symptoms before they start by replenishing fluids and salt. Good strategies include drinking a cup or two of salty broth or being liberal with the salt shaker. Also, remember that these symptoms are temporary. As your body adapts to its new way of getting energy — from fat instead of sugar — symptoms should quickly subside. Learn more in our complete guide: . SummaryWhen starting a keto diet, there’s a chance you’ll get the “keto flu” as a result of changes to your body’s balance of fluid and minerals once you start cutting out carbs. The good news is, these symptoms are temporary and you can take steps to mitigate them. Related content The keto flu, other keto side effects, and how to cure them. Do you need electrolyte supplementation on a keto diet? 9. Keto FAQ 9. Keto FAQ For others, being in ketosis is perfectly safe and healthy. However, ketosis is sometimes confused with another condition called ketoacidosis. Although they sound the same, they’re entirely different.32 Learn more about . Keto diets aren’t harmful to your heart, kidneys, or bones either. Read more about why keto diets are overwhelmingly safe in our guide, . How much weight can I expect to lose on keto?33 Unfortunately, there isn’t a one-size-fits-all answer to this question. Most people lose about 2 to 4 pounds (1 to 2 kilos) during the first week. Some people lose even more. Keep in mind that a good portion of this is water weight, though. After the first couple of weeks, weight loss often slows down quite a bit. While a lot of people continue losing about 1 pound (0.5 kilo) of weight a week, many others lose more or less than this. For instance, tend to drop weight quickly and steadily. By contrast, often lose weight more gradually and may go for a few weeks without losing any weight at all. Weight loss typically slows down as you approach your goal weight. If your weight loss hasn’t budged for several weeks or months, check out our . And remember that a “normal” body weight varies depending on the individual. This is based on your genes, health history, and other factors you have little control over. Read more in our guide, . How will I know whether I’m in ketosis? Sometimes, you’ll have a pretty good idea when you’re in ketosis34. Among the most common signs are: Dry mouth or a metallic taste in the mouth Increased thirst and more frequent urination “Keto breath” or “fruity breath,” which may be more apparent to others Initial fatigue, followed by an increase in energy Decreased appetite and food intake (one of the more welcome side effects!) If you have one or more of these signs and you’re experiencing good results on your keto diet, you may not need to do any testing. However, the only objective way to verify that you’re in ketosis is by checking your ketone levels. Learn more in our guide, What is the difference between keto and low carb? Keto and low-carb diets differ by how many carbs they contain, and sometimes by which foods are included. At Diet Doctor, we define keto and low-carb diets by the following: Keto: Less than 20 grams of net carbs per day Moderate low-carb: Between 20 and 50 grams of net carbs per day Liberal low-carb: Between 50 and 100 grams of net carbs per day On a keto diet, carbohydrates are minimized to achieve ketosis. On a low-carb diet, ketosis may occur, but it isn’t a goal. More questions and answers:10. How to start a keto diet now 10. How to start a keto diet now

What is a keto diet? Ketosis. Video course. Safety. Science> For doctors> A keto diet is one …

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Keto results — how can it benefit you? Weight loss. Type 2 diabetes. Metabolic health. Type …

Potential risks of a keto diet. Does eating a keto diet pose any health risks? Although …

How to get into ketosis. Ketosis is a metabolic state in which your body uses fat and ketones …

Common mistakes. The “perfect” approach to keto will likely differ from person to person. …

Intermittent fasting & keto. Some people on a keto diet choose to also practice intermittent …

The keto flu & side effects. Once you’ve been on a keto diet for a few weeks or more, you …

Keto FAQ. Before getting started, you may have a few — or perhaps even several — …

How to start a keto diet now. Before starting a keto diet, check with your healthcare provider …

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