What You Need to Know About Keto Dieting

Keto Dieting is a high-fat, low-carbohydrate diet that is used to treat epilepsy by reducing seizures in children. It has also been shown to help reduce obesity, high blood sugar and heart disease in those with diabetes or PCOS. A ketogenic diet can be difficult to follow because it eliminates a major group of food and typically limits protein and fibre which are both important for gut health (particularly the microbiome).

In addition, many processed foods and beverages are restricted since they’re often high in carbohydrates, added sugar and saturated fat. For example, limiting high-sugar fruits, including bananas and dried fruit; high-carb breads, such as corn muffins and gluten-free bread; and starchy vegetables like peas, beans and sweet potatoes can make it challenging to meet your carbohydrate goals.

The ketogenic diet allows some dairy such as whole milk, but it’s essential to limit added sugars and choose a fat-free version. This is a great way to increase calcium, vitamin D and potassium in your diet.

Incorporate plenty of non-starchy vegetables, such as leafy greens, tomatoes and cauliflower since they’re rich in nutrient antioxidants. Also eat fish such as salmon, sardines and mackerel as they’re carb-free. Add eggs and cheese to your meals for a high-protein, low-carb option. When eating out, opt for a meat-, fish- or egg-based meal and skip fries or ask for veggies instead. Avoid fried chicken, as it’s usually higher in carbs. Drink plenty of water to prevent dehydration since a ketogenic diet may cause increased urination, especially in the beginning.