How to Lose Weight on the Keto Diet

A ketogenic diet severely restricts carbohydrates, forcing the body to turn to fat for energy. This can lead to a few side effects, including the “keto flu,” but it also may help with weight loss. A registered dietitian can help you make the right dietary changes for your health goals.

The keto diet includes many healthy foods, including fatty fish, nuts and seeds, avocados, vegetables and legumes. A key to success on the diet is reading food labels and planning meals in advance to cut down on eating out or relying on prepackaged foods. Many websites, apps and cookbooks offer recipes that are Keto friendly. You can also try a meal delivery service that offers Keto-friendly options.

Avoid processed and grain-based foods, which are high in carbs. Choose low-carb, high-fiber foods like vegetables and legumes. For example, instead of chips and crackers, reach for a handful of almonds or coconut chips. If you choose to use dairy in your cooking, opt for non-dairy alternatives. While milk is low in carbs, it’s also high in sugar (lactose). Try a higher-fat dairy option such as cream or cheese. Drink plenty of water. Many symptoms of the keto flu are caused by electrolyte imbalances and dehydration, so it’s important to get enough fluids. Also, drinking “hard” waters with minerals, such as filtered or spring water, can help you meet your mineral needs. Sipping bone broth can also be a great way to add extra mineral intake.