Health Risks of Keto Dieting

About Keto Dieting

The keto diet, which is high in fat, moderate in protein and low in carbohydrates, can help you lose weight by shifting the body’s fuel source from glucose to stored fat. The diet was first used to treat seizures in people with epilepsy, but now it’s a popular option for weight loss. However, the extreme nature of the diet can pose health risks for certain groups of people. If you want to try a ketogenic diet, talk to your doctor before starting.

Keto herbs, vegetables and recipes

The main foods you’ll eat on a keto diet include avocado, olive oil, eggs, nonstarchy vegetables and nuts and seeds. The diet limits starchy vegetables like corn, potatoes and sweet potatoes because they’re high in carbs. Instead, opt for greens, tomatoes and peppers, which are low in carbs but rich in vitamins and minerals. Other keto-friendly vegetables include broccoli, cauliflower and zucchini. The diet also limits grains and legumes, as they’re high in carbs and lower in fiber than other foods. Limit high-sugar fruits and opt for berries, which are low in carbs and rich in antioxidants.

Avoid processed, grain-based snacks like chips, crackers and gluten-free breads. The diet also restricts dairy products like milk and yogurt, which are high in saturated fats. Choose unsweetened, plain yogurt because added sugars aren’t allowed. A 2021 study in Obesity Reviews reports that the keto diet may influence electrolyte balance, which can lead to fatigue, headaches, nausea and bad-smelling breath from a byproduct of fat metabolism (acetone). Instead, opt for full-fat dairy like cheese, butter and fatty fish.