What You Need to Know About Keto Dieting

During ketosis, your body uses fat for fuel instead of carbohydrates. This helps you burn more calories and achieve a healthy weight. You’ll need to limit your carbs and eat lots of fat to reach ketosis. But there are many herbs, vegetables and recipes that can help you do this.

It’s important to stay under 20 to 50 grams of net carbs — total carbohydrates minus fiber — each day. That’s a lot less than the average American eats: a slice of bread has 21 grams, a medium apple has 25 and a cup of milk has 12. The Keto diet also restricts foods high in sugar and starch and limits protein, so you might not get the nutrients you need.

The keto diet can be difficult to follow for long periods because it eliminates several food groups. Plus, eating too much saturated fat can raise your risk of heart disease. The best way to prevent that is by consuming foods that are low in saturated fat, such as olive oil, avocados, nuts and seeds and fatty fish.

You can use apps, websites and cookbooks to find recipes that are suitable for the Keto diet. But it’s best to work with a registered dietitian to ensure that you’re following the best version of the diet for your health. You’ll also want to be aware of hidden carbs, as some processed foods are surprisingly high in them. Also, the shift to a ketogenic diet can change your water and mineral balance, which can cause diarrhoea and fatigue.