A ketogenic diet is a high fat and low carb diet. Reducing carbs may put your body in ketosis, which causes it to use fat for energy. This may help with weight loss.
If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear about the ketogenic, or keto, diet. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health.
If you’ve been thinking about trying the keto diet and have gotten the thumbs up from your healthcare professional, use this article to learn more about what to eat and what to limit while following a keto diet.
Ketogenic diet basics
The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein. While you can eat some carbs, you’ll need to monitor your intake.
While different versions of the keto diet exist the percentageTrusted Source of calories a person will consume will be approximately as follows:
carbs: 5–10%
fats: 70–75%
protein: 15–20%
This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.
While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be helpful when trying to lose weight.
ResearchTrusted Source shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than other weight-loss diets.
Ketogenic diet meal plan
Switching to a ketogenic diet may seem overwhelming, but it doesn’t have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Some online tools and calculators can be helpful.
In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.
Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.
This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.
Keto-friendly foods
When following a ketogenic diet, meals and snacks should center around the following foods:
Eggs: pastured, organic, or conventional all work fine
Poultry: chicken and turkey
Fatty fish: salmon, herring, and mackerel
Meat: beef, venison, pork, organ meats, and bison
Full-fat dairy: unsweetened yogurt, butter, and cream, but check the labels as dairy does contain some carbs
Full-fat cheese: cheddar, mozzarella, brie, goat cheese, and cream cheese
Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
Nut butter: no-sugar-added peanut, almond, and cashew butters
Oils rich in healthy fats: olive oil, avocado oil, and sesame oil
Avocados: whole avocados can be added to almost any meal or snack
Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers
Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices