What You Need to Know About Keto Dieting

About Keto Dieting

The keto diet — which has become popular among people seeking to lose weight, as well as treat certain types of epilepsy — is an extremely low-carbohydrate diet that forces the body to burn fat for energy. It requires a significant amount of fat, and only 20-50 grams of carbohydrates per day (compared to the 40g in a medium banana).

It’s also a high-protein diet, and while some health experts warn against too much protein, it’s fine when it comes from lean meats and seafood. But the emphasis on fatty, saturated foods like butter, lard and coconut oil could raise your cholesterol levels and increase your heart disease risk.

A keto diet cuts out many fruits, legumes and grains that are rich in carbs, and restricts leafy vegetables and other vegetables that are high in fiber. A few of the diet’s potential downsides include nutrient deficiencies, constipation and dehydration.

The keto diet allows healthy unsaturated fats, such as nuts (walnuts, sunflower seeds), avocados and olive oil, as well as dairy, including full-fat yogurt and cottage cheese. It also limits sugary beverages such as soda, fruit juice and energy drinks. Research suggests the keto diet may lower your risk of heart disease, protect against some cancers and slow the progression of Alzheimer’s disease. But it’s important to talk with your doctor before starting a new diet, particularly if you have any health issues.