What Is Keto Dieting?

Keto Dieting is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein and very few carbohydrates. It’s an eating pattern that has been shown to effectively lead to weight loss, reduce blood sugar levels and improve insulin sensitivity in people with diabetes.

The ketogenic diet restricts many common foods, including grains, legumes and some fruits and vegetables, because they are typically high in carbohydrate calories. The diet also limits some dairy and fatty fish, such as salmon and tuna, because of their omega-3 fatty acids.

While the keto diet eliminates many common food groups, it does allow for the consumption of nutrient-dense plants such as leafy and cruciferous veggies and berries, along with healthy fats like avocados, olive oil, nuts and seeds. A well-designed ketogenic diet also includes full-fat yogurts and cottage cheese, which contain high levels of calcium and protein.

Vegetables may seem boring, especially when you have to spend all your carb allowance on them. But a little creativity can transform these low-carb eats into something delicious and satisfying. The trick is to use plenty of tasty, savory ingredients and a generous helping of delicious, high-fat dressings and dips. Be sure to avoid store-bought salad dressings, which are often loaded with sugar. Instead, try making your own salad dressings with cold-pressed oils (like flax, chia or sesame), or home-made mayonnaise made with real sour cream or creme fraiche.