Is Keto Dieting Right For You?

The keto diet is a high-fat, low-carbohydrate plan that may help some people lose weight and improve their health. But the Cleveland Clinic warns it isn’t right for everyone, especially those with heart disease or kidney disease and pregnant or breastfeeding women.

Many foods are restricted or eliminated on the keto diet, including grains and legumes such as beans and lentils. It also limits fresh fruits, processed foods and sugary drinks like iced coffee, smoothies and soda. It does allow fatty meats, dairy, fish and eggs. The keto diet promotes healthy weight loss by limiting carbohydrate intake and increasing fat intake, which can lead to more satiety (feeling full). It may also help reduce blood glucose levels in those with type 2 diabetes.

Some people experience side effects on the keto diet, called the “keto flu.” Symptoms include nausea, constipation, fatigue and sugar cravings. These symptoms typically disappear within a few days or weeks. If you’re considering a keto diet, talk with your doctor and registered dietitian to get their guidance.

Herbs are an important part of Keto cooking, but be aware that some spices have carbs. Check out the table below to see which ones have the lowest amount of carbs per tablespoon.