Keto Herbs, Vegetables and Recipes

The keto diet restricts carbohydrates, forcing the body to burn fat for fuel. It also limits protein, which can be converted to glucose in the liver for use by certain organs and cells, such as red blood cells and portions of the brain that can’t rely on ketones alone. The diet may help limit tumor growth in people with cancer and reduce blood sugar levels in type 2 diabetes. It’s often recommended in conjunction with medications to manage both conditions.

A ketogenic diet typically includes a high proportion of fat, including olive oil, unprocessed nuts and avocados and saturated fats like lard and butter. It also includes a moderate amount of protein (usually 10-20%) to preserve muscle mass and avoid disrupting the state of ketosis.

To achieve a state of ketosis, the body needs to consume fewer than 50 grams of carbohydrates a day — that’s less than a medium banana or a small baked potato. It can take a few days to reach that goal.

Because the diet is so restrictive, it can cause dehydration and electrolyte disturbances. It can also contribute to nutrient deficiencies if not balanced with a wide variety of foods. In addition, it’s low in fiber and can cause constipation. The diet also may make existing kidney or liver problems worse. People with these health issues may be better off with a less-restrictive eating plan that allows for more whole grains, legumes and starchy vegetables.