What You Need to Know About Keto Dieting

About Keto Dieting

In short, the keto diet eliminates carbohydrates, which are converted to glucose in the body for energy. This leaves the body looking for other sources of energy — fat, usually. The liver breaks down fat and turns it into ketone bodies that provide the brain, muscles, and other cells with energy. Some people experience an initial period of discomfort as the body adapts to the new metabolic process, called ketosis. This can include nausea, constipation, fatigue, and headaches. These symptoms typically last a few days or a week. You can track your ketone levels at home with urine, blood or breath tests.

Some foods that are high in carbohydrates are allowed on the keto diet, such as berries and low-sugar yogurt. But the keto diet limits starchy vegetables, such as corn, potatoes and sweet potatoes, and fruits, such as bananas and apples. These foods are typically lower in fiber and more carb-heavy than leafy greens, tomatoes, peppers and mushrooms.

A keto diet may be a good option for people who have trouble losing weight or are at risk of type 2 diabetes. But it should not be followed by those with gallbladder or pancreatic problems, since the fat in this diet can be difficult to digest. Additionally, the emphasis on saturated fats could lead to an increased risk of heart disease. That’s why it’s always a good idea to speak with a registered dietitian before making any dietary changes.