How to Maintain Ketosis on the Keto Diet

The keto diet is high in fat and moderate in protein, with a low amount of carbohydrates. It’s designed to reduce glucose, increase fat burning and promote weight loss. But it can also cause uncomfortable side effects like constipation and the “keto flu.” It’s important to talk to your doctor before trying any new diet, especially a highly restrictive one, such as a Keto Diet.

To reach and maintain ketosis, a person needs to eat less than 50 grams of net carbs (total carbohydrates minus fiber) per day. This is equivalent to three slices of bread, a cup of low-fat fruit yogurt or two small bananas.

In addition to avoiding starchy vegetables, such as corn, potatoes and sweet potatoes, you should also limit high-sugar fruits. This includes berries and other fruits, as well as fruit juice. Instead, stick with plain or flavored yogurt and try to get most of your carbohydrates from non-starchy vegetables.

Lean meats are a staple of the keto diet and provide a good source of protein. However, be careful not to overdo it on meat as it can raise your risk of heart disease and certain cancers. A 2021 study published in the European Journal of Preventative Cardiology found that people who eat more than 10 ounces of beef, pork or lamb per week have a higher risk of coronary heart disease.

Cooking with herbs can help add flavor to your meals on the Keto diet. Try mixing avocado oil with your favorite dried or fresh herb and adding it to a mixture of cut vegetables. Then, bake the vegetables on a baking sheet until they are tender and season them with salt.