What Is Keto Dieting?

Keto Dieting is a high-fat, adequate-protein diet that can help you lose weight and control your blood sugar levels. The diet forces your body to burn fat instead of carbohydrates, putting it into a metabolic state called ketosis.

You can eat a variety of foods on the ketogenic diet, including meats, eggs, fish, cheese and vegetables. Nonstarchy veggies, such as broccoli, cauliflower, peppers, zucchini and spinach, are low in carbs and provide important nutrients such as vitamin C and fiber. Add some berries to your diet for an added boost of antioxidants.

Adding spices to your food is another way to spice up a dish while following the keto diet. Dill, chives, paprika and parsley are all low in carbs and make great additions to salads and marinades. Just be sure to measure out your herbs so you don’t end up overdoing it on the carbs.

In general, a ketogenic diet is high in fat and moderate in protein and fiber. Aim for 75 percent of your calories to come from fat, and less than 10 grams of carbs per day.

The diet also limits fruits, sugary beverages and salt. Cutting out these items eliminates large increases in blood sugar and reduces hunger, which can lead to long term weight loss. Studies show that a keto diet can reduce the need for insulin, helping people with type 2 diabetes manage their condition more effectively. It can also improve the symptoms of pre-diabetes and insulin resistance.