All About Keto Dieting

About Keto Dieting

The keto diet is a low-carbohydrate, high-fat eating plan. It replaces carbohydrates (like bread, pasta, chips, sugar) with fat, which provides more energy than glucose. Ideally, the keto diet is rich in “good” fats like olive oil, avocados, nuts and seeds. It also limits starchy vegetables, such as peas and potatoes. Grass-fed meat and poultry, eggs and nonstarchy veggies are also staples of the keto diet.

During the first week or two, people on a ketogenic diet may experience symptoms known as “keto flu,” including headaches, fatigue, dizziness, and difficulty sleeping. This is normal, as the body’s stored glucose depletes and it starts using fat for fuel. The symptoms usually fade within a few days.

The standard keto diet (SKD) is centered around animal products, but vegetarians and vegans can follow a modified version that allows high-fat plant-based foods, such as unsweetened yogurt, butter, whole milk, hummus, tofu, and cheese. Those on the diet should also eat plenty of nonstarchy veggies, such as kale, spinach, and broccoli, as well as berries in moderation.

Because the keto diet eliminates many of the foods that are important for overall health, it’s best to follow this eating pattern under the supervision of a registered dietitian. This ensures that you can meet your nutritional needs without consuming too few carbs, which can lead to deficiencies in vitamins and minerals. Changing to a keto diet can also be hard to sustain, and reverting back to a typical American diet can cancel out any health benefits gained by going on the diet.