A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance, as shown in over 50 studies.
That’s why it’s recommended by so many doctors.
A keto diet can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes.
Here, you’ll learn how to eat a keto diet based on real foods. Get started with our visual guides, recipes, meal plans, and simple 2-week Get Started program. It’s everything you need to succeed on keto.
What is a keto diet?
The keto diet is a very low-carb and higher-fat diet. It’s similar in many ways to other low-carb diets.
While you eat far fewer carbohydrates on a keto diet, you maintain moderate levels of protein intake and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
What “keto” means
The “keto” in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called “ketones.”
This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.
When you eat very few carbs or very few calories, the liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.
The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose – or ketones.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off.
This is great if you’re trying to lose weight, but there can also be other, less obvious benefits, such as less hunger and a steady supply of energy (without the sugar peaks and valleys we can get from high carb meals). This may help keep you alert and focused.
When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can consistently fast forever.
A keto diet, on the other hand, also results in ketosis and can be eaten indefinitely. It has many of the benefits of fasting – including weight loss – without having to fast long-term.
Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
Ketogenic Diets Can Help You Lose Weight
A ketogenic diet is an effective way to lose weight and lower risk factors for disease .
In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet .
What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.
Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK .
There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits.
The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role.
For more details on the weight loss effects of a ketogenic diet.
Ketogenic Diets for Diabetes and Prediabetes
Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.
One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% .
Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.
In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes.
Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group.
For more information, check out this article on the benefits of low-carb diets for people with diabetes.
More Keto benefits: Why eat a keto diet
The benefits of a ketogenic diet are similar to those of other low-carb and higher-fat diets, but it appears to be more powerful than liberal low-carb diets.
Think of keto as a super-charged, low-carb diet, maximizing the benefits. However, it may also increase the risk of side effects.
Lose weight
Turning your body into a fat-burning machine can be beneficial for weight loss. Fat burning is significantly increased, while insulin – the fat-storing hormone – levels drop greatly.
This appears to make it far easier for body fat loss to occur, without hunger.
More than 30 high-quality scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss.
- How to lose weight – the full guide
- Why low carb can help you lose weight
- How to lose weight with a low-carb diet
- Top 10 weight-loss tips for women 40+
- Keto diet results: 250+ stories
Ready to lose the weight for good?
Our new 10-week program helps you lose weight in a healthy and sustainable way.
Appetite Control
On a keto diet you’re likely to gain a new control over your appetite. It’s a very common experience for feelings of hunger to decrease dramatically, and studies prove it.
This usually makes it easy to eat less and lose excess weight – just wait until you’re hungry before you eat.
It also makes intermittent fasting easier, something that can enhance efforts to reverse type 2 diabetes and speed up weight loss, beyond the effects of keto only.
Plus, you could save time and money by not having to snack all the time. Many people only feel the need to eat twice a day on a keto diet (often skipping breakfast), and some just eat once a day.
Not having to fight feelings of hunger could also potentially help with problems like sugar or food addiction.
At last, feeling satisfied can be part of the solution. Food can stop being an enemy and become your friend – or simply fuel, whatever you prefer.
Control blood sugar and reverse type 2 diabetes
Studies prove that a ketogenic diet is excellent for managing type 2 diabetes, sometimes even leading to complete reversal of the disease.
It makes perfect sense since keto lowers blood-sugar levels, reduces the need for medications, and reduces the potentially negative impact of high insulin levels.
Since a keto diet may reverse existing type 2 diabetes, it’s likely to be effective at preventing it, as well as reversing pre-diabetes.
Note that the term “reversal” in this context simply means that the disease gets better, improving glucose control and reducing the need for medications. In the best case, it can be so much improved that blood glucose returns to normal without medication, long term. In this context, reversal means the opposite of the disease progressing or getting worse.
However, lifestyle changes only work when you do them. If a person returns to the lifestyle he or she had when type 2 diabetes appeared and progressed, over time it is likely to return and progress once again.
Improved health markers
Many studies show that low-carb diets improve several important risk factors for heart disease, including the cholesterol profile, which includes high-density lipoprotein (HDL) cholesterol and triglycerides. Total and low-density lipoprotein (LDL) cholesterol levels are usually impacted modestly.
It’s also typical to see improved blood sugar levels, insulin levels, and blood pressure.
These commonly improved markers are connected to something called “metabolic syndrome,” an insulin-resistant condition that low-carb diets treat effectively.
Energy and mental performance
Some people use ketogenic diets specifically for increased mental performance. Also, it’s common for people to experience an increase in energy when in ketosis.
On keto, the brain doesn’t need dietary carbs. It’s fueled 24-7 by ketones along with a smaller amount of glucose synthesized by your liver. There is no need for dietary carbohydrates.
Therefore, ketosis results in a steady flow of fuel (ketones) to the brain, thus avoiding problems experienced with big blood sugar swings.
This may sometimes result in improved focus and concentration, and resolution of brain fog, with an improved mental clarity.
A calmer stomach
A keto diet can result in a calmer stomach, less gas, fewer cramps and less pain, often resulting in improvements in IBS symptoms.
For some people this is the top benefit, and it often only takes a day or two to experience it.
Increased physical endurance
Ketogenic diets can in theory increase your physical endurance by improving your access to the vast amounts of energy in your fat stores.
The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to potentially last for weeks.
Beyond this effect, another potential benefit is the reduction in body fat percentage that can be achieved on a keto diet (see weight loss, above). This reduction in body fat weight is potentially valuable in a number of competitive sports, including endurance sports.
How to maximize endurance on a keto diet
Epilepsy
The ketogenic diet is a proven and often effective medical therapy for epilepsy that has been used since the 1920s. Traditionally it was used primarily for children, but in recent years adults have benefited from it as well.
Using a ketogenic diet for epilepsy can allow some people to take fewer anti-epileptic drugs or none at all, while potentially still remaining seizure-free. This may reduce drug side effects and thus increase mental performance.
Other Health Benefits of Keto
The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.
Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
- Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar.
- Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
- Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression.
- Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
- Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease.
- Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
- Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury.
- Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.
However, keep in mind that research into many of these areas is far from conclusive.
Foods to Avoid
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Foods to Eat
You should base the majority of your meals around these foods:
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: Such as salmon, trout, tuna and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
It is best to base your diet mostly on whole, single-ingredient foods.
A Sample Keto Meal Plan For 1 Week
To help get you started, here is a sample ketogenic diet meal plan for one week:
Monday
- Breakfast: Bacon, eggs and tomatoes.
- Lunch: Chicken salad with olive oil and feta cheese.
- Dinner: Salmon with asparagus cooked in butter.
Tuesday
- Breakfast: Egg, tomato, basil and goat cheese omelet.
- Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
- Dinner: Meatballs, cheddar cheese and vegetables.
Wednesday
- Breakfast: A ketogenic milkshake.
- Lunch: Shrimp salad with olive oil and avocado.
- Dinner: Pork chops with Parmesan cheese, broccoli and salad.
Thursday
- Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
- Lunch: A handful of nuts and celery sticks with guacamole and salsa.
- Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.
Friday
- Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
- Lunch: Beef stir-fry cooked in coconut oil with vegetables.
- Dinner: Bun-less burger with bacon, egg and cheese.
Saturday
- Breakfast: Ham and cheese omelet with vegetables.
- Lunch: Ham and cheese slices with nuts.
- Dinner: White fish, egg and spinach cooked in coconut oil.
Sunday
- Breakfast: Fried eggs with bacon and mushrooms.
- Lunch: Burger with salsa, cheese and guacamole.
- Dinner: Steak and eggs with a side salad.
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.
Frequently Asked Questions
Here are answers to some of the most common questions about the ketogenic diet.
1. Can I ever eat carbs again?
Yes. However, it is important to significantly reduce your carb intake initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.
2. Will I lose muscle?
There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.
3. Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate-carb diet. For more details about low-carb or keto diets and exercise performance.
4. Do I need to refeed or carb load?
No. However, a few higher-calorie days may be beneficial every now and then.
5. How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.
6. What if I am constantly tired, weak or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.
7. My urine smells fruity. Why is this?
Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis.
8. My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
9. I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.
10. I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.
Healthy Keto Snacks
In case you get hungry between meals, here are some healthy, keto-approved snacks:
- Fatty meat or fish
- Cheese
- A handful of nuts or seeds
- Cheese with olives
- 1–2 hard-boiled eggs
- 90% dark chocolate
- A low-carb milkshake with almond milk, cocoa powder and nut butter
- Full-fat yogurt mixed with nut butter and cocoa powder
- Strawberries and cream
- Celery with salsa and guacamole
- Smaller portions of leftover meals
Supplements for a Ketogenic Diet
Although no supplements are required, some can be useful.
- MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Take a look at several options on Amazon.
- Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
- Caffeine: Caffeine can have benefits for energy, fat loss and performance.
- Exogenous ketones: This supplement may help raise the body’s ketone levels.
- Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
- Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake. You can find many tasty products on Amazon.
A Ketogenic Diet Is Great, but Not for Everyone
A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.
It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
And, as with any diet, it will only work if you are consistent and stick with it in the long term.
That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.
Reviewed by Michael Odega
on
August 24, 2022
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