What You Need to Know About Keto Dieting

About Keto Dieting

The keto diet (also known as a ketogenic diet) is an ultra-low-carbohydrate, high-fat diet that has become popular for weight loss. But it’s also been studied in people with traumatic brain injuries and Alzheimer’s disease. The diet limits carbohydrates, which the body uses for energy, and encourages you to eat high-fat foods like meat, fish, eggs, nuts, seeds, healthy oils and avocados. It also cuts out processed sugar, and eliminates grains and legumes. The diet has a host of health benefits, including weight loss and improved metabolic syndrome. But it’s important to follow the rules of the diet carefully to avoid health problems, especially nutrient deficiency and kidney damage.

It’s possible to get the essential nutrients you need on a ketogenic diet, but it requires planning ahead and making sure you consume enough fat and protein. You also need to learn how to read food labels and understand carb counts.

In a ketogenic diet, you get about 70% to 80% of your calories from fat and 5-10% from carbohydrates. This is compared to the typical American diet, which gets about 36% of its calories from fat and 46% from carbohydrates. You’ll need to plan meals carefully and make sure you eat enough low-carb vegetables, which are rich in fiber and micronutrients. These include leafy greens, such as kale, Swiss chard and spinach; cauliflower, zucchini and squash; mushrooms; bell peppers; onion; celery; and asparagus. You can also eat a small amount of low-carb fruits, such as berries.