Madeleine Hull
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The keto diet reduces your total carb intake to less than 50 grams a day. This includes cutting out all bread, cereal, and other grains, as well as reducing your fruit and vegetable intake. The diet can be challenging due to its restrictive nature, and it is important to ensure adequate fiber intake and monitor health to avoid potential negative side effects such as increased risk of kidney stones and osteoporosis. While the keto diet can lead to weight loss, it may not be suitable for everyone, especially those with kidney disease.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Very low |
| Fat intake | High |
| Protein intake | Moderate |
| Calorie intake | Restricted |
| Alcohol intake | Restricted |
| Weight loss | Possible |
| Health risks | Yes |
| Health benefits | Yes |
| Food options | Meat, fish, vegetables, fruits, nuts, seeds, eggs, dairy, oils, chocolate |
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What You'll Learn
Keto diet: What is it?
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It changes the way your body uses food by reducing the number of carbs you eat and teaching your body to burn fat for fuel instead. This metabolic state is called ketosis, where your body uses fat as its main fuel source instead of glucose.
The keto diet is made up of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. The average recommended daily protein intake for a person on the keto diet is 46 grams for those assigned female at birth and 56 grams for those assigned male at birth. It is important to make sure you get enough fiber, vitamins, and minerals, which can be found in plant foods, meats, fish, vegetables, fruits, nuts, and seeds.
Some foods that are suitable for the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like broccoli, cauliflower, zucchini, and bell peppers, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
The keto diet excludes or limits a wide range of foods, including fruits, starchy vegetables, grains, beans, legumes, and bread. It is important to note that the keto diet can be restrictive and may not be suitable for everyone. Some people may experience negative side effects such as dehydration, kidney problems, and increased cholesterol levels.
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What foods can you eat?
The keto diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. It involves reducing your carbohydrate intake and eating more foods rich in fats. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates.
When following a keto diet, it is important to be mindful of the number of "net carbs" in foods. Net carbs refer to the digestible carbohydrates in a food item, calculated by subtracting the amount of fibre and sugar alcohol content from the total number of carbs.
Meat and Poultry
Meat and poultry are good sources of fat and protein in a keto diet. This includes fatty cuts of meat, processed meats, and poultry. However, it is important to note that the type of saturated fat matters, with processed meats and highly refined fats posing greater risks to heart health.
Fish and Seafood
Fatty fish, such as salmon, and other seafood are encouraged in the keto diet. They provide healthy fats, such as omega-3 fatty acids, and are a good source of protein.
Eggs
Eggs are an excellent source of fat and protein while being low in carbohydrates. They are an affordable and versatile option for those following a keto diet.
High-Fat Dairy
High-fat dairy products like butter, cream, and certain cheeses are allowed on the keto diet. These provide both fat and protein. Additionally, yogurt can offer beneficial probiotics for gut health. However, it is recommended to balance dairy intake with plant-based options.
Nuts and Seeds
Nuts and seeds are a staple in the keto diet. They are high in healthy fats, low in carbohydrates, and a good source of fibre. Examples include almonds, walnuts, pumpkin seeds, and chia seeds.
Non-Starchy Vegetables
Non-starchy vegetables, such as broccoli, cauliflower, zucchini, bell peppers, and leafy greens, are encouraged in the keto diet. They provide essential nutrients while being low in carbohydrates.
Healthy Oils
Oils such as olive oil, canola oil, and other plant oils are allowed on the keto diet. They contribute to the high-fat content of the diet and can be used in cooking or as salad dressings.
Low-Carb Fruits
While many fruits are high in carbohydrates, some berries, such as raspberries, can be included in moderation due to their lower carb content. These fruits also provide healthy antioxidants.
It is important to note that the specific foods and quantities consumed within the keto diet may vary depending on individual needs and preferences. Additionally, it is always recommended to consult with a healthcare professional or nutritionist before starting any new diet, especially one as restrictive as keto.
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What foods are restricted?
The keto diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. It is a restrictive diet that excludes a wide range of foods, including some fruits and vegetables, as well as bread, beans, legumes, and starchy vegetables.
The keto diet involves reducing your total carb intake to less than 50 grams a day. This means cutting out or seriously reducing grains, fruits, and starchy vegetables, which are all high in carbohydrates. Specifically, this includes wheat-based products such as rice, pasta, and cereals, as well as bread, cereal, and other grains. Potatoes and corn are also off the menu due to their starch content.
Fruits are also restricted on the keto diet due to their high carbohydrate content. However, some berries are relatively low in carbs and can be consumed in small portions. These include raspberries, which are packed with fiber, and have 1.7 g of net carbs per 1/4 cup.
Processed grains and sugars, such as pizza, muffins, and sweets, are also restricted on the keto diet. While some processed meats are keto-friendly, they may not be the healthiest choice, and other processed meats, such as glazed ham, should be avoided.
The keto diet also restricts alcohol consumption. Even light beers generally have 5.8 g of carbohydrates per 12 oz can. For the lowest carb count, choose a shot of liquor with an unsweetened soda.
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What are the benefits?
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. The keto diet has many benefits, including:
Weight Loss
The keto diet has been shown to aid weight loss. This is because the diet puts the body in a state of ketosis, where it burns fat for energy instead of glucose. This can help reduce belly fat while maintaining lean mass. Many people on the keto diet also report feeling less hungry, which may lead to eating less food.
Managing Medical Conditions
The keto diet has been used to treat and manage specific medical conditions. In the 19th century, it was used to control diabetes. In the 1920s, it was introduced as a treatment for epilepsy, and it has been proven to reduce seizures in children with the condition. The diet has also been tested and used in closely monitored settings for cancer, polycystic ovary syndrome, and Alzheimer's disease.
Lower Cholesterol
The keto diet can help lower cholesterol levels. However, it is important to note that the type of saturated fat in the diet matters. Processed meats and highly refined fats can negatively impact heart health.
Healthier Food Choices
The keto diet encourages the consumption of nutrient-rich foods, including non-starchy vegetables, healthy fats, and lean proteins. This can lead to an overall improvement in the quality of one's diet and increased intake of essential vitamins, minerals, and fiber.
Flexibility
The keto diet offers some flexibility in terms of food choices and can be adapted to individual needs and preferences. While it restricts high-carb foods like grains, beans, starchy vegetables, and fruits, it allows for a variety of healthy, low-carb options. Additionally, the cyclical ketogenic diet includes five low-carb days and two high-carb days, and the targeted ketogenic diet allows for more carbs around high-intensity workouts.
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What are the drawbacks?
The keto diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. It can be challenging to maintain because it is very restrictive. People may become bored with the limited variety of foods available and may find it difficult to be restricted from otherwise enjoyable foods.
There are several drawbacks and potential negative side effects of a long-term ketogenic diet. One of the biggest challenges is that it can be difficult to get enough fiber, especially if you are not careful to eat plenty of plant foods. The keto diet can also increase the risk of kidney stones and osteoporosis and increase blood levels of uric acid, which is a risk factor for gout. It is important to be mindful of the types of fat consumed, as high cholesterol is linked to an increased risk of heart attacks and strokes. The keto diet may not be appropriate for everyone, especially people with kidney disease, as it can be stressful on the kidneys.
Some people experience dehydration on the keto diet because they are eliminating glycogen, which holds water, from the bloodstream. This can lead to a loss of electrolytes and make underlying conditions worse. The keto diet can also cause a short-term drop in blood pressure due to a reduction in blood volume and changes in fluid balance.
In addition to these physical drawbacks, the keto diet can also have psychological impacts. When people micromanage their food intake by tracking how much they eat, they can become disconnected from their body's signals and experience psychological distress, shame, and binge eating.
Furthermore, the keto diet may not be effective for everyone. While some people experience rapid weight loss initially, long-term fat loss depends on sustained caloric deficits and metabolic adaptation. Without careful planning, some people may experience weight regain once they stop the diet.
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Frequently asked questions
The keto diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates.
Foods recommended on the keto diet include fish, meat, poultry, non-starchy vegetables like broccoli, cauliflower, and zucchini, avocados, berries, nuts, seeds, eggs, high-fat dairy products, olive oil, and high-cocoa chocolate.
Foods to avoid on the keto diet include grains, bread, cereal, rice, pasta, starchy vegetables like sweet potatoes, beans, legumes, and most fruits due to their high carbohydrate content.
