How to Get the Most Out of the Keto Diet

When you eat very few carbohydrates, your body burns fat for fuel and enters a state known as ketosis. In the beginning, this can lead to feelings of tiredness, upset stomach and headaches. This is known as the Keto Flu and typically passes in a few days. You may also experience reduced hunger and feel more energetic.

To get the most out of the Keto Diet, try to stick with clean food sources. Choose grass-fed meat, wild-caught cold-water fish and organic eggs when possible. Choose vegetable and fruit options that are low in pesticides, such as non-GMO vegetables and fruits grown without synthetic fertilizers or irradiation, and limit starchy veggies like corn, potatoes and beets. Choose a high-protein yogurt such as Greek yogurt, but skip the sugary kinds that have more carbohydrates and less protein.

Nonstarchy greens should be a staple of your diet, as should healthy oils such as olive and avocado. You should also try to eat at least two servings of dairy per day, but choose the lower-fat options. Avoid processed cheeses and ice cream, as these are higher in carbohydrates than full-fat versions.

If the Keto Diet seems too restrictive for your lifestyle, work with a registered dietitian to create an eating plan that suits your needs and health goals. A diet that limits carbohydrates can be effective when used in combination with regular exercise and good sleep habits.