How to Lose Weight on the Keto Diet

The Keto Diet is a high-fat, low-carbohydrate diet that can cause rapid weight loss. But it can be challenging to follow, and it may not lead to long-term weight maintenance. The diet eliminates most carbohydrates, forcing your body to burn fat for energy, which is a process called ketosis. This is different from diabetic ketoacidosis, which can be dangerous and requires immediate medical attention.

The keto diet includes foods like meat, fish, eggs, butter, oils, nuts and seeds. The diet also allows some dairy products, but most contain a lot of saturated fat, which can raise cholesterol and increase heart disease risk. A 1-ounce slice of cheddar cheese contains 6 grams of saturated fat, for example.

Many people who start the keto diet experience symptoms like fatigue, constipation and headaches. These are called the keto flu, and they usually subside after your body adjusts to being in ketosis. Staying well-hydrated and adding a little extra salt to your food can help alleviate these symptoms.

During the transition to the keto diet, you should focus on eating nonstarchy vegetables that are low in carbs (less than 8 grams per cup). These include spinach, kale, cauliflower, green beans and zucchini. Also, try to add some protein to your meals, like chicken thighs or salmon. Try roasting them with a skin-on, which gives you delicious crispy skin and juicy meat. You can also use a mixture of herbs and spices to season the meat or fish.