What You Need to Know About Keto Dieting

About Keto Dieting

The ketogenic diet is an eating plan that dramatically reduces carbohydrates in favor of healthy fats and proteins. This limits glucose and promotes a metabolic state called nutritional ketosis, which has been shown to reduce hunger and support weight loss. (1)

It’s important to talk to a doctor or dietitian before making any major changes in your diet, especially if you have diabetes or other health conditions. Both Condon and Kleinman say they wouldn’t recommend the keto diet because it severely restricts fresh fruits, vegetables, whole grains and low fat dairy, which are key to a balanced, heart-healthy diet. The diet also can be hard to follow for the long term and may result in nutrient deficiencies.

Despite these concerns, the ketogenic diet has been shown to provide many health benefits, including lower blood sugar levels in people with diabetes and other health conditions. It has also been linked to improved mental clarity and a reduced risk of chronic diseases.

When you start the ketogenic diet, it’s important to eat lots of nonstarchy vegetables (such as broccoli, cauliflower, green beans and zucchini) and berries, which are low in carbs and high in fiber and antioxidants. Nuts and seeds, which are high in healthy monounsaturated and polyunsaturated fats, and oily fish are also good choices. Coconut and olive oils are high in medium-chain triglycerides, which increase ketone production and metabolism. You can find lots of great recipes at the Keto Diet Blog.