Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. A ketogenic diet is an effective way to lose weight and lower risk factors for disease 1 , 2 , 3 , 4 , 5. In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet 13 , 14 , One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet.
People who followed the keto diet lost an average of 2 pounds 0. Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role 18 , For more details on the weight loss effects of a ketogenic diet, read this article.
A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger. 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 21 , 22 , 23 , A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management Another study in people with type 2 diabetes found that those who followed a ketogenic diet lost an average of This is an important benefit when considering the link between weight and type 2 diabetes 24 , For more information, check out this article on the benefits of low carb diets for people with diabetes.
The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes. 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:. A ketogenic diet may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases.
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits. You should base the majority of your meals around these foods :. Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies. Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. For tons of recipes, check out these healthy low carb recipes and this keto shopping list.
You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. Vegetables are an important part of the diet. Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier. Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet. Many restaurant meals can be made keto-friendly. Most restaurants offer some kind of meat or fish-based dish.
Order this and replace any high carb food with extra vegetables. Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs. At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream. When eating out, select a meat-, fish-, or egg-based dish.
Order extra veggies instead of carbs or starches, and have cheese for dessert. Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. Reported keto flu symptoms include diarrhea, constipation, and vomiting Other less common symptoms include:.
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help.
Grass-fed beef Fish, especially fatty fish, like salmon Dark meat chicken Occasionally Bacon Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating them plain. Never Cold cuts with added sugar read the label! Meat that has been marinated in sugary sauces Fish or chicken nuggets Oil and Fat Liberally Avocado oil Olive oil Coconut oil Butter Heavy cream Occasionally Limit your consumption of these oils, which should be easy to do if you're avoiding packaged foods, where they're often found.
Fruits you can eat on keto include avocados, blackberries, raspberries, and lemons. The trick is aiming for a low amount of net carbs, which you can calculate by subtracting fiber from total carbs. What fast food can I eat on a keto diet? Keto fast-food options are limited, but they exist. What do I eat for breakfast on the keto diet? As with any meal on keto, breakfast requires thought and planning. Granola bars, cereal, and toast are no-nos.
Breakfast foods you can feel good about eating on keto include chia seed pudding, sweet potato toast, and cauliflower hash browns. How do I get started on the keto diet? First things first: Get a registered dietitian who understands your health and weight loss goals, ideally someone who understands how keto works. He or she will likely suggest gradually incorporating more nutritious high-fat foods, and fewer high-carb ones, into your diet, and encourage you to drink plenty of water along the way.
What can I drink on the keto diet? Yet plain water, unsweetened seltzer, plain or bulletproof coffee, nut milk, bone broth, and regular water are fair game. Certain types of alcohol in moderation, along with kombucha, may fit in your plan, too. Salt salt foods to taste Pepper Thyme, oregano, paprika, and cayenne Occasionally These are good choices, but do contain some carbs. Ground ginger Garlic powder Onion powder Never No herbs and spices are off-limits; they're generally okay to use in small amounts to add flavor to foods.
Supplements Consider taking Fiber Multivitamin Optional These help you produce ketones more quickly; Mancinelli says she has no recommendation about taking or avoiding them. MCT oil Exogenous ketones. Avocado Oil Per 1 tablespoon tbsp serving calories, 0g net carbs, 0g protein, 14g fat Benefits This is a good source of heart-healthy monounsaturated fatty acids.
Canola Oil Per 1 tbsp serving calories, 0g net carbs, 0g protein, 14g fat Benefits Research has shown that consumption of canola oil can reduce total and bad cholesterol. Benefits Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis. Benefits Cheese is allowed as you please, but cheddar is a good example of its nutrition stats.
One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes. Bok Choy Per 1 cup shredded serving 9 calories, 1g net carbs, 1g protein, 0g fat Benefits Chinese cabbage is a rich source of vitamins A and C, and offers some calcium and energy-boosting iron.
Cauliflower Per 1 cup raw serving 25 calories, 2g net carbs, 2g protein, 0g fat Benefits Provides more than three-quarters of your vitamin C quota in a day; with 3 g of fiber, it's also a good source of the heart-healthy nutrient. Celery Per 1 cup raw serving 16 calories, 1g net carbs, 1g protein, 0g fat Benefits Celery is one of the most hydrating veggies out there. Lettuce Per 1 cup shredded serving 5 calories, 1g net carbs, 0g protein, 0g fat Benefits Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamin A and vitamin C.
Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved. Favorite Medical Resource on the Keto Diet Cleveland Clinic Functional Ketogenics Program This program targets adults who want to lose weight with keto, aiming to help guide dieters through the process safely. Favorite Keto Conference KetoCon Meet up with fellow keto followers, as well as medical professionals and keto lifestyle coaches. Favorite Keto App Senza Free; in-app purchases; ranked 4.
Gov From the National Institutes of Health, this government website lists all the ongoing and completed trials involving the keto diet. Editorial Sources and Fact-Checking. Paoli A. Ketogenic Diet for Obesity: Friend or Foe? February A Systematic Review and Meta-Analysis. Obesity Reviews. January Evidence of Health Benefits of Canola Oil. Nutrition Reviews.
May Is Butter Back? PLoS One. June The downsides: Though the internet is full of anecdotal success stories, there's no scientific evidence of health benefits — particularly in the long term. Most people return to their previous eating habits after completing the challenge.
Mayo's verdict: Not only does it cut out foods that most Americans should eat less of, like added sugars, but it also eliminates healthy foods, including whole grains, dairy and legumes. A more sustainable approach: Don't cut out food groups. Enjoy the variety, including dessert — as long as it's occasional. How it works: Bring on the bacon. This high-fat, very low carbohydrate diet typically means eating fewer than 50 grams of carbs a day — less than four slices of bread's worth.
What it promises: Getting most of your calories from fat forces your body to use different energy pathways. Instead of carbs for energy, the body burns fat, entering a state called ketosis. The upsides: While the precise mechanisms are unclear, ketosis is thought to have brain-protecting benefits: As many as half of young people with epilepsy had fewer seizures after following the diet.
And some early research suggests it may have benefits for blood sugar control among people with diabetes. An upcoming study will look at the ketogenic diet as a weight maintenance strategy.
The downsides: While the research is exciting, there's very little evidence to show that this type of eating is effective — or safe — over the long term for anything other than epilepsy. Plus, very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more.
Also, meeting the diet's requirements means cutting out many healthy foods, making it difficult to meet your micronutrient needs. Mayo's verdict: While the ketogenic diet may be recommended for some people with uncontrolled epilepsy, the high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.
How it works: While there is no single anti-inflammatory diet, the general approach is a balanced diet full of fresh, wholesome foods. The diet calls for lots of colorful fruits and vegetables, whole grains, fish, tea instead of coffee , and even dark chocolate and red wine. Fast food? Off the menu. What it promises: Eating whole, unprocessed, largely plant-based foods is thought to fight chronic inflammation and help counteract stress and environmental toxins. In turn, this may lower your risk of heart disease, cancer and Alzheimer's.
The upsides: Fresh fruits and vegetables? Whole grains? Healthy omega-3 fats? Chocolate and wine? Double check. The downsides: Learning to prepare fresh, plant-based foods can be more time-consuming than relying on pre-packaged or fast food.
Mayo's verdict: Just like the Mediterranean diet it's based on, this approach to eating is nutritionally sound and not overly restrictive like some other diet trends. How it works: There are two common approaches to fasting: One is to eat very few calories on certain days, then eat normally the rest of the time.
The other involves eating only during certain hours, and skipping meals for the rest of each day. What it promises: Even with free eating periods, fasters tend to take in fewer calories overall, resulting in weight loss. In addition, advocates believe that intentionally depriving your cells of calories may slow the progression of certain age-related diseases. The upsides: Some people find it easier to have bulletproof willpower for just part of the time than to eat more moderately all of the time.
Several small studies have found lower blood sugar, blood pressure and cholesterol levels with fasting. The downsides: Larger, long-term studies are still lacking, so most of the proposed benefits are theoretical or based on animal research.
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