What is Keto Dieting?

A Keto Diet is a high-fat, low-carbohydrate diet that provides an alternative energy source for the body. It involves the use of ketones (a fatty acid in the liver) for fuel rather than glucose (a sugar that is used for energy by the cells). The ketogenic diet has been shown to be effective in weight loss, reducing hyperinsulinemia, and improving insulin sensitivity. It is also recommended for patients with certain medical conditions, including type 2 diabetes and obesity.

The diet restricts carbohydrates and avoids starchy foods, such as pasta, rice, bread, cereals, potatoes, corn and flour-based products; legumes, peas, beans, and lentils; and some vegetables, like carrots, sweet potatoes, and parsnips. It allows a moderate amount of berries and other nonstarchy fruits, but no refined sugars or artificial sweeteners. It allows low-carb vegetable oils, such as olive and coconut oil; unsaturated fats, such as nuts, seeds, avocados, and tofu; and meats and fish in moderation.

A set amount of protein is allowed in the keto diet, but protein can be converted to glucose, so over-eating protein can disrupt a state of ketosis. This is why it’s important to eat protein, but also ensure that you’re getting plenty of fat. To help prepare for the change in your food, start by slowly eliminating carbs and adding in more fat. For example, order a burger and swap fries for a side of greens, or cook your meals with more olive and coconut oils.