How to Get the Most Out of the Keto Diet

The Keto Diet — often referred to as the ketogenic diet — promises rapid weight loss and optimum health. But it’s also a very restrictive diet that requires consuming a large proportion of your calories from fat, and in particular high-saturated fats like olive oil, butter, lard, and coconut oil. Moreover, it restricts the amount of carbohydrates you can consume to about 20-50 grams per day. This causes your body to deprive itself of its main source of fuel (blood sugar) and turn to burning up stored fat for energy instead, a process called ketosis.

This can cause a variety of unpleasant side effects, including nausea, fatigue, and constipation, known as the “keto flu.” But it may also lead to improved mental clarity and even help fight Alzheimer’s disease. This is because the keto diet alters how your brain uses sugar.

A high-fat, low-carb diet also changes how your body uses water and salt, so it’s important to be aware of how that affects your electrolyte levels. Some people on the keto diet experience mineral deficiencies and may require additional salt, potassium, and calcium supplements.

The best way to get the most out of your keto diet is to eat plenty of low-carb vegetables and herbs. But it’s also essential to limit or avoid carb-rich foods, such as grains, legumes, sugary drinks and juices, some fruits, candy, and some sauces.